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What is Imposter Syndrome?
Imposter syndrome involves doubting your skills and successes, feeling unworthy despite evidence of competence, and fearing exposure as a fraud. It’s not actually a mental health diagnosis, despite its name having “syndrome” in it, but it can significantly impact various areas of your life. First described in 1978 by psychologists Suzanne Imes and Pauline Rose Clance, imposter syndrome is also known as imposter phenomenon, fraud syndrome, or imposter experience.
Who Gets Imposter Syndrome?
Initially identified in high-achieving businesswomen, imposter syndrome is now understood to affect all genders and professions. A study found that up to 82% of people have experienced feelings of being a fraud at some point in their lives, even people we celebrate in society for being super accomplished have experienced it (Albert Einstein, Michelle Obama, Howard Schultz, Reece Witherspoon to name a few).
Imposter Syndrome Traits
Believing others overestimate your abilities: Constantly feeling that you’ve somehow fooled everyone into thinking you’re more capable than you actually are.
Attributing success to luck or external factors: Downplaying or dismissing your achievements and giving credit to chance, luck, or help from others.
Fear of failure and success: Worrying about not meeting expectations and not being able to maintain success if you do succeed.
Ignoring praise and downplaying achievements: Deflecting compliments and feeling undeserving of success.
These traits highlight the contradictory nature of imposter syndrome. Your imposter voice internalises failures as proof that you were a fraud all along but dismisses successes. This uneven playing field is down to confirmation bias, where your mind only selects information that supports the narrative it’s created, and ignores everything else. For example, recognising that you did an excellent job on a project doesn't fit the "I’m a fraud" narrative, so it's ignored and you put it down to it being a fluke. But as soon as something doesn’t go to plan, your mind grabs onto it as proof "ha, see! I told you you couldn’t do it".
The 4 Ps of Imposter Syndrome
Author Clare Josa, writer of ‘Ditching Imposter Syndrome’, identifies the four ‘P’s associated with imposter syndrome:
Perfectionism: Striving for flawlessness and being overly critical of outcomes if you don’t meet these impossible high standards. This trait often leads to dissatisfaction and stress.
Paralysis: Avoiding tasks or decisions out of fear that you will fail and be exposed as a fraud. This can also lead to procrastination and missed opportunities.
Procrastination: Putting off tasks to the last minute, then attributing success to luck or last-minute effort rather than skill.
People-Pleasing: Going out of your way to gain approval from others, often at the expense of your own needs and well-being.
Personally, I struggle with perfectionism and procrastination. Even writing this blog, I’ve put off for a couple of days. You can experience a mix of the above, but following one or maybe two of these patterns tend to resonate with people the most.
What causes Imposter Syndrome
Imposter syndrome can be triggered by an array of factors. Here are some common contributors:
Personality Traits: Linked to anxiety, low self-esteem, and perfectionism. Individuals with these traits are more likely to experience imposter syndrome.
Upbringing: Mixed messages about success and criticism during childhood. Overpraise and harsh criticism can create a foundation for self-doubt.
Feeling Like You Don’t Belong: Being different from peers, whether due to ethnicity, gender, age, or socioeconomic status, can lead to feelings of being an imposter.
Comparison: Comparing yourself to others that seem to be successful and worthy of their achievements can exacerbate feelings of inadequacy. One of my favourite quotes is "comparison is the thief of joy" – Theodore Roosevelt.
Mastering Imposter Syndrome: Strategies for Success
Managing imposter syndrome involves recognising and addressing self-doubt, and learning to value your achievements. Here are some effective strategies:
Understand What Imposter Syndrome is Not: It is not a medical diagnosis, not just self-doubt, and not your identity. It's a deep pattern of thinking that can be changed.
Remind Yourself of Your Achievements: Make a list of accomplishments and record praise from others. I call mine “my brag file”. Reviewing these can reassure you of your worth and help build confidence.
Separate Feelings from Facts: Recognise that feeling like an imposter is based on your feelings. Not facts. Challenge negative thoughts by focusing on evidence that you are not a fraud (this is where your brag file comes in handy).
Practise Self-Compassion: Treat yourself with the same kindness you would offer a friend in a similar situation. Acknowledge that everyone makes mistakes and that we are all learning.
Accept Praise: When complimented, try just saying "thank you" to enjoy the moment. This helps reinforce positive feedback.
Avoid Comparisons: Focus on being a better version of yourself rather than comparing yourself to others. You only see the success of others that you put on a pedestal, not the struggle and failed attemps that have happened along the way.
Challenge Critical Thoughts: Replace negative thoughts with more positive, realistic ones. For example, instead of thinking, "I'm only getting offered the job because no one else wants it," reframe it as, "I'm being offered the job because I work hard and management can see the value I bring."
Understand your Imposter Voice: Recognise that having imposter thoughts indicates you care about your performance, showing you’re not a fraud. Actual frauds don't worry about being imposters.
Talk to Someone: Seek support from friends, peers or a coach to gain a new perspectives and coping strategies. Opening up about your feelings can help you realise you're not alone.
Main Takeaways
Imposter syndrome isn’t an official diagnosis, but it is more than just self-doubt. While self-doubt is situational and a common part of life, imposter syndrome is linked to how you see yourself and your worth. Recognising and addressing the symptoms and characteristics can help manage it. If you're struggling with how you see yourself, talking to a coach or even a counsellor could provide valuable support and strategies for successfully navigating imposter syndrome in a psychologically safe environment.
By understanding imposter syndrome and implementing strategies to manage it, you can start to break the cycle and embrace your success (and enjoy it!). Remember, you're not alone in feeling this way, and I promise you, it is possible to navigate and manage imposter syndrome effectively.
Take the Next Step
If you feel like imposter syndrome is holding you back in your role, let’s talk. Book a free discovery call with me to explore how partnering together can help you navigate these feelings and thrive in your career.
Or if you'd like more info or have a question, shoot me an email at amy@amycotterillcoaching.com.
Remember, you’ve earned your place—you belong here.
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