How to beat imposter syndrome

Imposter syndrome can affect anyone. It’s when someone persistently feels like a fraud and has a fear they are going to be caught out. They may have huge amounts of experience and achieved a lot in their career – but still have negative beliefs and thoughts about themselves.

 

Someone who has imposter syndrome may feel their successes and achievements are down to luck. One of the main factors contributing to this is critical thinking. Our thoughts can be powerful and persuade us of things that aren’t true.

 

In turn, this can affect someone’s self-esteem. A senior therapist, quoted on the Patient website, says that the inner voice is like a “drip, drip of toxic put-downs and unkindness”.

 

 

What does imposter syndrome look like?

 

Signs that you may have imposter syndrome, include:

• Being fearful of failure
• Increased anxiety about your performance
• Feeling unworthy of attention
• Overworking to meet people’s expectations

Research shows there are five imposter types:

 

The perfectionist. This is someone who believes everything has to be done perfectly. They feel like an imposter because their perfectionism makes them believe they are not as good as others.

 

The expert. This is someone who feels like an imposter because they don’t know everything about a particular subject.

 

The natural genius. When someone doesn’t believe they are naturally intelligent or competent, they may feel like an imposter. For example, if they don’t get something right the first time around or take a while to learn a new skill.

 

The soloist. This is when someone feels like an imposter if they have to ask for help to achieve something. They question their competence and abilities if they can’t do it on their own.

 

The superperson. This is when someone believes they are a fraud if they aren’t the hardest worker or don’t reach the highest level of achievement.

 

Here are some ways you can help to keep your inner critic at bay.

 

 

Challenge self-doubts around imposter syndrome

 

When you start to doubt yourself, think about whether there are any facts to support your beliefs. The chances are there aren’t any. Then look for evidence to counter these beliefs.

 

 

Stop comparing yourself to others

 

Try not to compare yourself to others. When you look at what others are doing and start comparing yourself, you will feel like you don’t measure up. Focus on you and what you’re good at.

 

 

Reframe your thoughts

 

An article in Forbes suggests reframing your thoughts to help you change your inner voice. This should help to boost your confidence. For example, the article says instead of saying “I don’t belong here”, try saying: “I earned my place and I’m still learning”.

 

The Patient website says you need to “train your brain so that your self-talk is more positive”. Once you start doing this, it will help you to stop feeling like an imposter and believe in your abilities.

 

 

Talk to a trusted person

 

Speak to a close friend about how you’re feeling. They will be able to provide an objective view and help you to see things more positively.

 

 

Create a folder with positive feedback

 

When you receive written praise from a colleague, save it in a folder on your computer. Or if a manager has praised you in a meeting, make a note of it. Then when feelings of self-doubt come up, read what people have said about you.

 

This will help to remind you that you’re great at what you do.

 

A feedback folder is especially helpful for freelancers. Working for yourself can feel lonely at times and consultants are vulnerable to imposter syndrome. Unlike employees, you don’t have a manager validating your contributions, such as regular feedback in meetings and performance reviews.

 

 

Find a supportive community

 

Freelancers should think about connecting with other consultants and joining online and face-to-face communities. This will give you a support network and a chance to share how you’re feeling.

 

 

Show yourself compassion

 

If a friend was feeling worried and doubting themselves, you would show them compassion. So, try to treat yourself the way you would a friend. Practice self-compassion  and be kind to yourself.

 

 

Speak to a trained therapist

 

Research shows that imposter syndrome can exist alongside mental health issues, like anxiety and depression. If you’re finding it hard to overcome imposter syndrome, you may want to talk with a therapist. This could help you to manage anxiety and depression, challenge and reframe negative beliefs, and overcome feelings of unworthiness.