Have you ever received a promotion, then shortly after starting your new role, you find yourself feeling anxious and thinking you need to overcompensate to prove you deserve to be where you are. You have the talent, knowledge, and work ethic to boot, and yet you still feel like you are not worthy of your accomplishments. If you can relate, then you may be experiencing imposter syndrome, and you're not alone.

What is Imposter Syndrome?

Imposter syndrome, also called perceived fraudulence, involves feelings of self-doubt and personal incompetence that persist despite your education, experience, and accomplishments. (Raypole, 2021).

Initially referred to as the "Imposter Phenomenon," it was a concept introduced by psychologists Pauline Clance and Suzanne Imes in a study on high-achieving women in the 70s. Today, further research found that Imposter Syndrome can affect anyone in any field of work.

Where it stems from:

• In childhood, being raised in an environment where there was constant criticism or high expectations to be the best in academics, sports, or other talents.

• Environment or workplace discrimination where people fall into societal stereotypes, i.e., women, minorities, and foreigners. Being part of one or all of these groups can heighten the pressure to prove oneself in school or work.

• Competence Types defined by Valerie Young:

1. The expert- is someone who bases their competence on how much they know and seek various certifications to solidify their proficiency. A small gap in knowledge can cause feelings of incompetence and defeat.

2. The natural genius- is someone who has always been labeled the "gifted one." Things often come easy to them, but the one time it doesn't, they feel like they aren't good enough or may be exposed as a fraud.

3. The perfectionist- is someone who creates high expectations for themselves, leaving little room for error. They strive for flawless results.

4. The superman/superwoman- someone who believes they can succeed in all areas of life. Often trying to work harder than others to validate their worth.

5. The soloist- is someone who prefers to do things on their own without asking for help because they believe help is a weakness and proof that they are incapable of success.

The pitfalls of Imposter syndrome:

Whenever we are presented with something new or challenging, it will naturally be followed by the question: “Am I capable of succeeding?” This is a valid concern, but allowing this thought to turn into fear, develops a destructive mindset, often leading you to talk yourself out of doing things that will cost you amazing opportunities in the future. 

Examples of how imposter syndrome creeps up: 

• Feeling unequipped to apply for a job if you don't meet all the requirements on the posting.

• Feeling afraid to pursue other opportunities because you believe you should be grateful to be in your current position, and if you're looking to leave, you may appear ungrateful.

• Not advocating for yourself by asking for a raise or promotion during your performance evaluation when you have a track record of performing exceptionally well in your role.

Ways to conquer imposter syndrome: 

• Recognize your feelings but focus on the facts. Throughout life, we develop limiting beliefs from past experiences & traumas. Over time they become ingrained in us and affect the way we talk to ourselves. Identifying our limiting beliefs is vital to distinguishing doubt from the truth. Dismantling those harmful belief systems is a muscle we must continuously work on to show up as our highest selves.

• Make sure you surround yourself with a community of people that uplift you. We are responsible for our own limiting beliefs, but the people you are around daily can also impact the way you view yourself subconsciously. Be wary of people who seem intimidated by you and what you are trying to accomplish; this can undermine your growth. You deserve people in your life that root for you and want nothing but the best for you.

• Be able to identify what season of life you are in. There are moments where we grind, and there are moments where we rest. Each season is equally beneficial and necessary. Never force yourself into situations that aren't sustainable but don't allow yourself to get too comfortable where you are holding yourself back. Trust your intuition and find a healthy balance.

Bonus: I heard of this idea from one of my favorite content creators, Skylar Marshai. Write down on a small piece of paper anytime you experience a win, and then fold it up and put it in a jar. You collect these notes throughout the year, so in moments of self-doubt, you can read them and remind yourself how incredible you are. If you start it in January, by December, you can reflect on all your wins; a perfect practice for self-assurance. 

We all have our moments of doubt, but you should never let that define or minimize who you are or all you have accomplished. Remember to give yourself grace and patience. You are exceptional outside of your abilities. 

Raypole, C. (2021, April 16). You're Not a Fraud. Here's How to Recognize and Overcome Imposter Syndrome. Healthline. https://www.healthline.com/health/mental-health/imposter-syndrome