3 Tips to Overcome Imposter Syndrome
You know the feeling: you land a new job and all of a sudden start to feel like everyone around you knows more than you do. You feel afraid that they’ll find out that you’re actually not qualified for the job and don’t belong in the role. Maybe you even feel so bogged down by this self-doubt that your work performance does start to suffer or you become burnt out. You’re probably experiencing what most people encounter at some point in their life - imposter syndrome.
What is Imposter Syndrome?
Imposter Syndrome is a pattern of doubting your competence and capabilities and a false belief that you are in some way a fraud despite evidence of success or accomplishments. It can also look like:
attributing success or accomplishments to luck or external factors
downplaying achievements/positive feedback
persistent comparison with others
holding back from pursuing goals/promotions
overworking or over acheiving
undermining your own competence or expertise
feeling unworthy of success
How to Overcome Imposter Syndrome
Find the Evidence
Since imposter syndrome is a faulty belief system that isn’t based on actual evidence, finding the true evidence that disputes the belief can be super helpful. For example, write a list of facts that dispute the belief that you are a fraud and don’t belong. Some facts that might be included on this list are:
the company chose you for the job knowing what your education or work history is and who you are
past skills or experiences that contribute to your competence
accomplishments from this or previous roles
2. Stop Comparing to Others
Self-doubt can run rampant when we compare ourselves to others. If we just started a new job but are comparing ourself to someone who has been at the company for a year we will absolutely find differences. When we’re experiencing imposter syndrome, these differences can increase feelings of inadequacy and the perception that we are failing. In reality, comparing ourselves to anyone else is going to be faulty because it isn’t 1 to 1! It’s like comparing an apple to a banana and saying the apple is inadequate because it’s red and not yellow.
Instead of getting stuck in the external comparison game, refocus on noticing your own progress. Compare your skills now to where they were when you started your first job. Or compare how you felt at work on your first day of the new job versus how you feel now a few months in. Noticing the differences and improvements can give you a chance to credit yourself for the progress you’ve made and may increase motivation and confidence with your performance.
3. Practice Self-Compassion
Possibly the most difficult of the 3 tips… self-compassion. So many people are harder on themselves than they would ever be with a friend. Imposter syndrome often sounds like negative self-talk or berating oneself for a perceived failure. This can be detrimental to our future performance and lead to burnout. If a friend came to us and told us that they were afraid they were failing and felt like a fraud, chances are we’d find ways to comfort them and support them through that. Many people also celebrate our friends’ wins but choose to downplay their own. …what if we practices applying that same compassion and celebration to ourselves?
I use the word practice because that’s exactly what it is, a practice. It may take some time to develop compassion towards yourself. Once way to practice is if someone gives you positive feedback for an accomplishment at work, instead of automatically shrugging it off, try saying “thank you” and allowing yourself to take credit for your work. If you still automatically shrug it off, maybe after you try to compassionately think about your own work and how you could take credit it for it. Practice makes perfect progress!
If you find yourself experiencing imposter syndrome and want help to manage it, reach out to schedule a consultation!
Tina Leboffe, MA, LPC, NCC, AAC
*Please note that this blog is for your information only and does not constitute clinical advice or establish a client-counselor relationship.