Impostor Syndrome at work. What is it? Do you suffer from it? And if so, what can you do about it?
Impostor syndrome has been a media buzzphrase for a few years now. Oxford Languages defines it as "the persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills." The concept was reportedly introduced as an "impostor phenomenon" by Pauline Clance and Suzanne Imes in the 1970s.
It’s the sense that, no matter how hard you have worked or how many qualifications you have, you don’t have a right to be where you are. Moreover, there’s a fear of being exposed as a fraud. It’s a thinking pattern that, according to a review article published in the International Journal of Behavioral Science, affects about 70% of people at some point in their lives (via Time ). It’s often thought to affect women more than men, but research suggests that impostor syndrome actually affects both men and women equally — and additional research suggests that men may be more likely to suffer from impostor syndrome at work.
Pathologizing normal feelings of insecurity
However, there's also some understandable pushback against labeling all feelings of insecurity or inadequacy as a "syndrome." Some are quick to point out that these feelings are pretty standard, and various observers note that there's a bit of a tendency with armchair psychologists to pathologize everything these days, particularly online and on social media.
In an article titled, “Why do we love to pathologise normal behaviour online?” Vice i-D quotes Dr. Jon Van Niekerk, from the general adult faculty at the UK’s Royal College of Psychiatrists, as saying, “The problem with diagnosing [online], and people presenting as mental health experts when they’re not, is that you can actually create more anxiety: if you get it wrong, you're going to over-diagnose, and then something which is normal gets pathologized.”
The article states: “Having a few symptoms of a syndrome does not necessarily mean you have a disorder -- something which can get lost in the “if you do (x), then you’re (x)” genre of post.”
This is important to keep in mind. You’re not doing yourself any favours by donning the mantle of a “syndrome” you don’t actually have. Similarly, ignoring the signs that you do suffer from impostor syndrome may hold you back in your career and affect other areas of your life.
How can you tell if you're really suffering from impostor syndrome?
So, how can you tell if you’re truly suffering from impostor syndrome at work? Pauline Clance has an impostor phenomenon test on her website. Here are a few sample questions that users are asked to rate on a scale of not at all true, rarely, sometimes, often, and very true:
I have often succeeded on a test or task even though I was afraid that I would not do well before I undertook the task.
I can give the impression that I’m more competent than I really am.
I avoid evaluations if possible and have a dread of others evaluating me.
When people praise me for something I’ve accomplished, I’m afraid I won’t be able to live up to their expectations of me in the future.
I sometimes think I obtained my present position or gained my present success because I happened to be in the right place at the right time or knew the right people.
It's also probably important to ask yourself if these thoughts are overpowering or limiting you.
Valerie Young, founder of the Impostor Syndrome Institute says, “We all have normal feelings of fear, anxiety, self-doubt, and insecurity – that includes people who do not experience impostor syndrome. For impostor syndrome to be a factor, you need to 1) dismiss, discount, or otherwise fail to own your abilities and/or past accomplishments, and 2) have a fear of being found out.”
That last bit is key. Someone with true impostor syndrome lives in fear of others discovering they’re a fraud.
Impostor syndrome at work isn't all bad
On the bright side, new research suggests that impostor syndrome can have its advantages. MIT researchers have found that people who harbour impostor thoughts “tend to compensate for their perceived shortcomings by being good team players with strong social skills, and are often recognized as such by their employers.” They also found that workplace impostor thoughts are not permanent and that people can shed those concerns as they become more established in their positions.
What can you do about impostor syndrome?
If you’re suffering from insecure feelings, be it slightly limiting or a full-blown case of impostor syndrome, what can you do to help build your confidence and sense of self-worth? First: if it’s very bad, you might consider seeking professional help. Second, Valerie Young lists steps you can take on her website. Here are a few of them, paraphrased for length:
Break the silence. Talking about your feelings and learning that others also have them will help you feel less alone.
Separate feelings from fact. Just because you feel like an impostor doesn’t mean you are an impostor.
Develop a healthy response to failure and mistake-making. Many successful people are vocal about the number of times they failed. You can succeed without failing. If you feel like you’re falling short, learn from it instead of deciding it means you’re a total fraud.
Re-examine the rules. If you believe it’s a rule that you always have to know what you’re doing, relax. You don’t. Nobody does. Everyone has the right not to know what they’re doing on occasion.
Develop a new script. Pay attention to the conversation going on in your head and, instead of thinking, “Wait till they find out I have no idea what I’m doing,” tell yourself, “Everyone who starts something new feels off-base in the beginning. I may not know all the answers, but I’m smart enough to find them out.”
Visualize success. See yourself succeeding in your mind’s eye. It can ease performance-related stress.
Reward yourself. Learn to pat yourself on the back and recognize your accomplishments.
Fake it ‘til you make it. Nobody is 100% confident all the time. They just know how to fake it. Young writes, “Don’t wait until you feel confident to start putting yourself out there. Courage comes from taking risks. Change your behaviour first and allow your confidence to build.”
Young goes into much more detail and lists more tips on her website.
Stop comparing yourself to other people
It can also help to stop focusing on yourself and comparing yourself to others. Rather than constantly thinking about what you’re lacking and how much better or more qualified everyone else is than you, focus on what a joy and privilege it is to be around smart, accomplished people and what you can learn from them.
Remember, everyone feels like they don’t belong, and we’re all faking it sometimes. You have as much right to success and to be in the world as anyone else.
For more information on impostor syndrome, visit Valerie Young’s site impostorsyndrome.com and take Pauline Clance’s test at paulineroseclance.com.
