4 Ways to Overcome Imposter Syndrome: Self-Doubt at Work

Have you ever felt like a fraud at work? Do you constantly worry that your colleagues will discover that you’re not as competent as they think? If so, it’s a cliche phrase but you’re probably experiencing imposter syndrome. Don’t worry though, we’re here to help💅

Imposter syndrome is a psychological phenomenon where people doubt their accomplishments and have an internalised fear of being exposed as a “fraud” – it’s when your inner critic gets the better of you! Imposter syndrome can happen to all of us, no matter where we are in our careers.

 

What is imposter syndrome?

Imposter syndrome is that feeling that we get when we feel self-doubt, particularly at work, despite our evident successes and other accomplishments. It can be very persistent and it can feel anxiety-inducing – in the belly or chest, so it’s important to be patient when trying to deal with it.

Everyone has experienced imposter syndrome at one time or another. According to a YouGov survey, six in 10 Britons report having high expectations of themselves, which is often linked to experiencing imposter syndrome.

 

Do I have imposter syndrome? Some common symptoms

Have you found yourself asking “Do I have imposter syndrome?” “or do I just need to develop my skills?“. You may have fallen into certain habits that downplay your accomplishments and therefore make it hard for you to see how talented you are.

Imposter syndrome symptoms

• Self-doubt
• Giving credit to other or external factors other than yourself
• Fear of failure
• Overworking
• Perfectionism
• Downplaying praise
• Comparing yourself
• Fear of exposure
• Anxiety

If you’re not sure whether these imposter syndrome symptoms apply to you, give it a week or two and try to monitor your behaviour. Get introspective. Once you identify the negative patterns that are contributing to your imposter syndrome, you can start to change them.

 

4 Tips to Overcome Imposter Syndrome

So, how can you overcome imposter syndrome at work? Here are 8 ways to help you combat those feelings of self-doubt and boost your confidence in the workplace.

1. Know the signs

The first step in overcoming imposter syndrome is to recognise that you’re experiencing it. Some common signs include constantly downplaying your achievements, feeling like a fraud, and fearing criticism from others. Bring awareness to your voice – when you talk about your skills, do you downplay using humour or self-critique what you do? It often sounds like “Oh, I’m just a…” or “I just got lucky with that project…” or even, “I only manage a small team, it’s not a big deal”

2. Talk to someone

Don’t suffer in silence! Share your feelings with trusted colleagues, family or friends who can offer support and understanding. Often, simply talking about your experiences can help alleviate some of the pressure and self-doubt. Sharing is caring, but it’s also a great way to get support and find your best cheerleaders.

3. Massage the way you think

Pay attention to the way you talk to yourself and try to replace negative one-liners with positive ones, think of it as inner critic vs inner coach. Instead of thinking “I’m not good enough,” remind yourself of your accomplishments and skills. Uncovering your values and aligning your mindset with your core beliefs can help you massively with this. It can be as simple as changing “that was a disaster” to “that wasn’t my best, but I’m going to take 3 things that were good from it and 1 thing to improve”

4. Focus on Your Strengths

Take some time to reflect on your strengths and expertise. Write them down and remind yourself of them whenever you start to doubt yourself. You can keep your list with you at work too. This can help boost your confidence and remind you of your value when imposter syndrome creeps up on you. Tell yourself, regularly, that you are proud of yourself! Imagine a friend came to you feeling the same way – praise yourself like you would a friend.

 

How to help someone with imposter syndrome

1. Offer validation

If you know someone who is struggling with imposter syndrome, offer them validation and support. Let them know that their accomplishments are real and that they deserve their success. As most of us know what imposter syndrome feels like, it’s important to offer extra validation so that they know they’re not alone!

2. Create an open dialogue

Let them know that you are there for them and want to make time to listen. Imposter syndrome can be isolating, and having someone to talk to can make all the difference. Share experiences, actively listen, and offer advice and support if welcomed.

3. Tell them their strengths

Tell them – to their face – what they’re good at! We are pretty bad at giving and accepting compliments from others, but it’s time to share what you like about their work ethic, their work style, and their personality. Let them know that you see them as a unique person with unique skills, not just another employee.

 

Imposter Syndrome in Women

A US study found that 75% of women experience imposter syndrome at some point in their careers, particularly among female executives. Check out the study here.

Another study of 4,000 adults in the UK found that 72% of the women and 63% of the men had experienced imposter syndrome in the workplace. This study highlights that women experience higher levels of imposter syndrome due to systemic issues such as workplace bias and the ‘othering’ of women.

Things like underrepresentation in leadership roles, gender pay gaps, and the ‘broken rung’ phenomenon, where women are not promoted to management positions at the same rate as men, all contribute to these feelings. These systemic barriers create environments where women often lack visible role models and mentors, exacerbating imposter syndrome. If anything, the data proves to us that structural change to address these inequalities is still needed today.

Another UK study found that non-binary people are the most affected by imposter syndrome in the workplace, with 57% of non-binary participants reporting that they have experienced imposter syndrome in their jobs.

When we look closely, it is plain to see that imposter syndrome affects marginalised groups the most, with LQBT+ individuals experiencing higher rates of imposter syndrome. This shows us how important continuous education, training, and support are in workplaces to address these issues and foster inclusivity.

 

What to do when you can’t overcome imposter syndrome

1. Be kind to yourself

Like all things when it comes to mental health and personal development, it’s essential to be patient and understanding with yourself as you work through imposter syndrome.

Remember that it takes time to change negative thought patterns, so be gentle with yourself in the process. When a negative voice appears, try to change the narrative. Let things go and forgive yourself if they don’t work the first time. It can take a while to unlearn!

2. Try different things that work for you

We are all different (which is what makes the best teams), and what works for one person may not work for another. The same goes for overcoming imposter syndrome. If someone tells you what works for them that’s great, but don’t worry if it’s not what works for you.

Try out different methods and see what resonates with you the most. This could take some time, so be patient and open to testing different things. It’s a journey where we have to try different routes to get where we want to go!

3. Talk to a career coach

In most cases, you can overcome imposter syndrome by following the steps mentioned earlier and letting go of those nagging patterns that make you doubt yourself. However, if you feel there’s something deeper going on, it might be worth chatting with a career coach. They can help you determine if your current job or career path is truly the right fit or if it’s contributing to your insecurity. If it’s the latter, they can guide you through the career transition process. Sometimes, the core issue might be more personal, and reaching out to a therapist could be beneficial. Consider whether these feelings of self-doubt spill over into your personal life as well. If you’ve tried everything and still feel stuck, it might be the perfect time to talk to someone who can help you explore and understand these persistent feelings.

 

Quick stats on imposter syndrome

1. 66% of Gen Z and 58% of Millennials have experienced imposter syndrome, compared to 41% of Gen X and 25% of over 59s.
2. 69% of bisexual, 68% of queer, and 57% of homosexual individuals are more likely to experience imposter syndrome.
3. 72% of women and 63% of men have experienced imposter syndrome in the workplace.
4. 61% of STEM students reported experiencing imposter syndrome, marking a 4% increase from the previous year. This is likely due to the pandemic, social media, and other factors.
5. 43% of university students in the UK report experiencing imposter syndrome.

 

Imposter syndrome FAQs

Can imposter syndrome have any positive aspects?

Some people might tell you that a bit of imposter syndrome is healthy and makes you work harder and achieve more. To those people, we say “You’re old-fashioned!”. Healthy motivation is great, but imposter syndrome can cause a lot of anxiety and should be managed so that you can feel happy and confident at work. If your imposter syndrome is affecting your mental health, seek help.

What external factors can make imposter syndrome worse?

Several external factors can contribute to imposter syndrome, such as workplace bias, lack of representation in leadership roles, and gender pay gaps. Other factors like social media and societal pressures can also play a role.

Can imposter syndrome affect mental health?

Yes, if untreated, imposter syndrome can significantly impact your mental health, leading to symptoms of anxiety, depression, and low self-esteem. It’s essential to address these feelings and seek support if needed.

 

Talk to a Career Coach and beat imposter syndrome once and for all

Imposter syndrome can have a significant impact on your career and personal life. It can hold you back from reaching your full potential, lead to burnout, and negatively affect your relationships. Don’t let imposter syndrome control your life any longer. Take action now by following these tips or talking to a person who can guide you towards building confidence and achieving success in both your professional and personal life. Remember, you are not alone in feeling imposter syndrome. With the right support and mindset, you can overcome it.

So take that first step towards conquering self-doubt at work, because you deserve to thrive and succeed in your career!