You have just secured a fantastic job. You have been promoted to that coveted role that you have been striving for since you set foot into the company. However, dark clouds of self-doubt mire the feelings of excitement and exhilaration that you should be feeling. Thoughts such as "I am not capable of this," "I am unworthy of this position," "Am I deceiving others," loop continuously in your thoughts, akin to a malfunctioning record player. Despite your achievements, you feel like a fraud in your workplace.
ARTICLE
Overcoming imposter syndrome: How to break free and thrive
2023
5 min read
5 min read
What is imposter syndrome?
If what you have read resonates with you, you might be grappling with imposter syndrome - a psychological phenomenon characterised by persistent feelings of self-doubt and fear of being exposed as a fraud. Based on a study published in the International Journal of Behavioural Science, 70 per cent of people feel this way at some point in life. Imposter syndrome is a prevalent issue in the workplace, affecting individuals from all industries and career levels. Even high-profile individuals like Michelle Obama, Serena Williams and Tom Hanks have admitted to experiencing this psychological occurrence.
Some tell-tale signs that you are grappling with imposter syndrome:
- You feel unqualified to be in the role you are in.
- You worry that you will be exposed as a fraud even though your achievements were attained by your own merit and hard work.
- You tend to procrastinate and over-prepare due to the fear that your work will not be up to standards.
- You tend to downplay your achievements and abilities.
Imposter syndrome can lead to feelings of self-doubt, anxiety and even depression. However, there are practical strategies you can use to overcome these negative thoughts and feelings.
How to overcome imposter syndrome
Embrace imperfection
Research have shown that perfectionism and imposter syndrome are inter-related. People with imposter syndrome often strive for perfection, which results in them setting high standards for themselves and a compulsion to be the very best. When their performance falls short of their ideal standards, they suffer from self-doubt and negative thoughts, resulting in overgeneralisation of themselves as failures.
Adjusting your perception of success and goals can make it easier for you to acknowledge and embrace your achievements. "We have to be ok with being good enough", Dr Jessica Vanderlan, PhD, a clinical instructor of psychiatry at the Washington University School of Medicine in St. Louis and a psychologist at Siteman Cancer Center, advised.
Success doesn't require perfection. In fact, learning from failures is success in progress. By taking mistakes in your stride and accepting them as opportunities to learn and grow, you are allowing yourself to take risks and growing as a person and a professional. The key is to practice progression instead of striving for perfection.
Keep a success log and celebrate your success
People who suffer from imposter syndrome tend to downplay their successes and brush off praise extended for a job well-done. Instead of waving off your success, take time to respond positively to praises received from your colleagues and loved ones on a job well done. By doing so, you are helping yourself to recognise your own potential and taking ownership of your achievements.
It might be helpful to keep a record of your accomplishments and any positive feedback you have received. This can be done in the form of a journal, accomplishments list, or even a visual reminder such as a poster. Creating reminders of your successes and positive feedback you have received can help to empower you in moments of self-doubt.
Reframe your thoughts
As the saying goes, "Thoughts lead to feelings. Feelings lead to actions. Action leads to results." In short, we are what we think. One way to stop feeling like an imposter is to stem the negative thoughts when they strike.
To reframe these negative thoughts, try the three-step technique – Catch it. Check it. Change it.
- CATCH it
For some of us, you might not be aware that negative thoughts might be recurring in your mind. Practise catching your negative thoughts when they strike before they head into a cyclical spiral. As you understand your triggers and types of negative thoughts that surface, you are in a better position to reframe these thoughts when they strike.
- CHECK it
- As you catch that negative thought, take a step back and check that thought. For example: Are you really uncapable? What would you say to a friend if they are thinking that way?
- CHANGE it
- Once you've caught and checked that negative thought, try to reframe it to a positive thought that speaks strength into your situation. Some examples include "I've completed bigger projects before. I would be okay", "What can I learn from this episode?". A new perspective in your situation can empower you and break the cycle of negative thoughts, which triggers the imposter syndrome.
Stop comparing yourself to others
Are you constantly measuring yourself against others? Comparison is a slippery slope that can lead to a cycle of negativity and self-doubt, which robs you of the joy and confidence you deserve. Instead of comparing yourself to others, focus on becoming a better person than yesterday. Take a step back and take stock of your progress and growth. Celebrate your successes and learn from your mistakes. Embrace the unique person you are.
Seek support
Research has shown that imposter syndrome is often accompanied with symptoms of anxiety, depression, and career burnout. Individuals suffering from imposter syndrome tend to be silent sufferers as they fear of being exposed as a "fraud".
Find a community of trusted friends with whom you can share inner thoughts with. These friends can be an invaluable source of emotional support, providing a safe and non-judgmental space for you to express your feelings as you journey towards better mental health.
If you are struggling with imposter syndrome and would like to seek professional help, consider reaching out to a therapist. AIA's Think Well, a mental health initiative between AIA Singapore and White Coat allows individuals to connect with qualified mental health professionals in real time via text, offering a confidential and convenient way to receive the help and guidance you need.
Seeking professional help and forming an inner circle of emotional support are useful tools in helping to maintain a balanced mental state. Join AIA Vitality and discover a community that can provide you with support and resources to embrace impostor syndrome.
References
1. How to overcome impostor phenomenon – American Psychological Association
1. How to overcome impostor phenomenon – American Psychological Association
2. The Impostor Phenomenon Revisited: Examining the Relationship between Workplace Impostor Thoughts and Interpersonal Effectiveness at Work - Academy of Management
3. Contextualizing the Impostor "Syndrome" - Frontiers in Psychology
4. The Impostor Phenomenon - International Journal of Behavioral Science. 2011. The Impostor Phenomenon
5. Commentary: Prevalence, Predictors, and Treatment of Imposter Syndrome: A Systematic Review - Journal of Mental Health & Clinical Psychology
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