Overcome Imposter Syndrome

Do you ever feel like you are not competent for the job you’re in despite evidence to the contrary?  Do you walk around at work worrying that your colleagues will gossip behind your back that your work is sub par and you should not be in the position you are in?  If so, you might be experiencing imposter syndrome. 

Imposter syndrome is a psychological pattern in which people have a persistent internalized fear and doubt their competence. They have a constant fear of being perceived as incompetent, despite their skills, talents, or accomplishments.  The root cause of imposter syndrome is not well understood.  Some experts believe it may stem from a combination of factors such as early life experiences that undermine self confidence, societal messages, personality traits such as perfectionism, and pressures related to gender, race, and other aspects of identity. Additionally individuals from minority groups may be more likely to experience it due to racism, social stigmas, and microaggressions.  If you experience imposter syndrome, know you are not alone.  It is a common occurrence.

Here are some common signs of imposter syndrome:

1. Perfectionism.  This is a personality trait characterized by a person’s striving for flawlessness.  They often set excessively high performance standards for themselves. People with perfectionistic tendencies may experience unrealistic expectations, fear of failure or fear of criticism. Some internal dialogue may include:  “I have to get this exactly right.”  “If it is not done perfectly, it is a failure.”

2. Self doubt.  Self-doubt refers to a lack of confidence in oneself or one's ability.  It often leads to a feeling of uncertainty or hesitation. Self doubt can lead to procrastination.  It is important to recognize when self-doubt is holding you back and actively work towards addressing it. Signs of self doubt may include:  “I’m not good enough.”  “Should I have said that?”   “Maybe I should've done it differently.”

3. Fear of failure.  Fear of failure is characterized by intense anxiety or worry about failing to meet one's or others’ expectations. They can manifest as procrastination, avoidance, or reluctance to take risks and try new things.  Fear of failure can be particularly challenging because the very act of worrying leads to a greater likelihood of failure. Some signs:  “What if I mess up?” “ I'm not sure I can handle this responsibility.”

4. Discounting praise or success.  This is characterized by a reluctance to accept positive feedback.  It is a feeling like one’s success, or compliments from others, are not deserved and minimizes them.  Some examples of this include: “She just said that to be nice.”  “It wasn’t a big deal.”  “Yes, I did that well, but I messed up something else.”
   

Basically imposter syndrome is a pattern of negative self-talk.  When you have a situation that triggers your imposter feelings, become consciously aware of the conversation going on in your head.  This is your internal script.  To successfully overcome it, you have to reverse the negative pattern.  This includes improving self esteem, building self confidence and developing a new and improved script!!  Avoid the comparison trap by realizing that no one is perfect. Some people are really good at hiding the struggle.  Some people have big egos and think they are setting the standard when a lot of times those are the ones that should be suffering the most from imposter syndrome!!   Yet they are loud, proud, and wrong!! That part often amazes me.  Nonetheless, we all fall along a spectrum.  Most people are average, few are geniuses.  Everyone has strengths and areas for improvement.  Focus on your own progress and growth.  Recognize that you have just as much right as the next person to be wrong, have an off-day, or ask for assistance.  We all experience setbacks.  It is a normal part of any journey.

Here are some tips to help overcome imposter syndrome:

• Practice makes perfect.  There are different strategies to help overcome feelings associated with imposter syndrome.  Some people are good at “fake it til you make it.”  What I have found that helps me and a lot of other clients when triggered into this insane imposter syndrome response is preparing before an interaction that  is known to trigger this response.  For example, before interviewing for a job that you really want, review tons of sample interview questions and how you would like to respond.  When I prepare and practice in this way, I have a markedly different reaction from interviewers.  Lots of clients report similar results and more times than not are offered that position. 

• Recognize your accomplishments.  When you feel like you are not good enough, remember that we are often our own worst critic.  It’s easy to overlook everything you’ve already achieved when your judgment is clouded by these negative feelings.  Successfully completing any type degree is an accomplishment in and of itself.  Think back to your class. Certain classmates really struggled and unfortunately, not everyone made it to graduation.  How many medical graduates make it to graduation only to fail board exams?  Take some time to reflect on your accomplishments and remind yourself of the skills and experience you bring to the table.  Celebrate your achievements no matter how small they may seem.  Do not wait for someone to celebrate you, do this for yourself.  Learn to be your own best cheerleader. 

• Focus on your strengths.  Instead of obsessing over your weaknesses or areas for improvement, focus on your strengths and how you can use them to excel in your role. We often focus on one aspect that we are not so good at and consider ourselves not good enough but this is largely untrue.  I’ve been in my current field for a very long time.  Some people are very articulate but often say things that are inaccurate or flat out incorrect, yet they are so confident.  I’m always amazed at how they present themselves so confidently.  How is it possible?  Remember “Life is a show.”  I don’t recall where this quote comes from but nonetheless it is true.  Nothing is ever as it seems. Don’t be hard on yourself. You are doing much better than you know.

• Talk to someone.  Don’t suffer in silence.  Talking to a trusted mentor or colleague can help you gain a new perspective of your abilities and experience.  They may be able to offer insights or feedback that you may not have considered.  Elite Clinical Partners can help you find a mentor.  Call, text, or contact us online for more details.

• Set realistic goals.  Breakdown your goals into small, achievable steps rather than trying to tackle everything at once which can be overwhelming.  Achieving such goals provides tangible evidence of your growth and improvement.  It reinforces a positive mindset and sense of control.   Celebrate each milestone you achieve along the way.  

• Practice self- compassion.  Be kind to yourself and recognize that everyone makes mistakes.  Don’t beat yourself up over minor setbacks. Instead use them as opportunities to learn and grow. 

• Take risks.  FEAR= False Evidence Appearing Real.  I first heard this from a motivational speaker named Les Brown.  Don’t let fear associated with  imposter syndrome hold you back from pursuing new opportunities or challenges.  Taking calculated risks can help you grow and develop, even if things don’t always go according to plan. 
  

If you’re struggling with imposter syndrome,  you are not alone.  It is more common than you think.  Others mask it well.  Many of us are struggling in silence with this terrible affliction.  By practicing these tips and building your self-confidence, you can overcome imposter syndrome and achieve your full potential.  Remember, you are in your position for a reason.  You bring unique skills and perspective to your role.  Be kind to yourself and practice self compassion. Embrace your strengths, face your challenges, and don’t be afraid to ask for help along the way. 

Speaking to a trusted friend, family member, or trusted colleague can be helpful when acute feelings of self doubt arise.  Alternatively, many find speaking with a mental health professional easier since not everyone understands this mental dynamic.  Discover the benefits of working with a mentor and take the first steps towards reaching your full potential. Contact us today to learn more about our mentoring services and how we can help you achieve your goals.