Overcoming Imposter Syndrome

Imposter syndrome is defined as persistent feelings of doubt and inadequacy despite one’s achievements and success.  

It sounds a bit like this...

I feel like a fraud.

What if mess this up? 

I never feel prepared enough. 

I can't afford to make a mistake. 

Maybe I’m not good enough to be here.

If you’ve found yourself wrestling with these kinds of thoughts, you’re not alone. Many high-achievers face imposter syndrome at some point in their careers. Just as you settle into a new role or start working on an exciting new project imposter syndrome rears its ugly head. 

Imposter syndrome is not a mental disorder, but a common set of attitudes and beliefs that impact one’s confidence and performance. It is estimated that 70 percent of people have at least one experience with imposter syndrome in their lifetime. 

Imposter syndrome causes you to not only doubt your abilities but also self-worth. Despite your hard work, you may feel undeserving of your success. You may even find yourself frozen in fear and unable to perform. Constantly anxious and on edge, you’re always waiting for something bad to happen that confirms your suspicions. Even when others praise you or celebrate your work, it’s hard for you to take it in.

You worry so much about being exposed that you hesitate to share your struggles with those you trust. This isolation only adds to your feelings of anxiety and depression. For women and people of color, systemic oppression and a lack of representation and support in the workplace amplifies the pressure to perform perfectly at all times. 

While it may feel impossible while you’re in it, know that you can overcome imposter syndrome and regain your clarity and focus. Here are some practical tips to help you through it.  

Talk about it 

One of the biggest issues with imposter syndrome is the shame and isolation that often accompanies it. The more you wrestle with your feelings of doubt and inadequacy in silence, the more defeated and alone you feel. In her book The Gifts of Imperfection, Brene Brown writes: “Shame hates it when we reach out and tell our story. It hates having words wrapped around it. It can’t survive being shared.” Sharing your struggles with those you feel safe with and trust can help lessen your feelings of isolation and provide some support and encouragement.

Question your inner critic 

When you find yourself stuck in a downward spiral of shame and self-doubt, begin to pay attention to what you’re saying to yourself about yourself. Are your thoughts accurate and true? Is there evidence for your feelings of inadequacy? If so, channel that energy into finding ways to sharpen your skills and build your confidence. If not, take a moment to reflect on your strengths and the challenges you’ve overcome to get where you are now. 

When you've always been your own worst critic, speaking to yourself with more kindness and compassion takes effort and intentionality. When you find yourself being overly harsh, judgmental, and critical, take a moment to replace those critiques with positive affirmations.

Shift your mindset 

When you wrestle with imposter syndrome, you may see mistakes and imperfections in your work as confirmation of your doubts and sense of unworthiness. Overcoming imposter syndrome includes shifting the way you think. We all have to accept that mistakes and imperfection are an inevitable part of learning and growth. Instead of seeing mistakes as failure, acknowledge the fact that you are trying new things that are challenging. Your progress, even when it’s imperfect, is worthy of celebration.

Ultimately, overcoming imposter syndrome is a process of disrupting old patterns and beliefs that keep you stuck in a cycle of self-doubt and shame. If you find that you’re feeling overwhelmed and your performance is suffering, working with a therapist can offer you the additional support and assistance you need.--

Tiffany Rogers is a psychotherapist that specializes in working with high-performing professionals. With a prior career in corporate America, Tiffany understands the challenges of maintaining a demanding career and the internal struggles one may deal with behind the scenes. If you need some support, contact me at tiffanyr@chicagopsych.org for a free phone consultation.