You made it through school, you landed that job, and you are working your heart out. But there’s that nagging feeling — the whisper inside saying you don’t really belong or deserve your success.
If this sounds at all familiar, rest assured that pesky inner voice can be quelled and conquered. It even has a name — impostor syndrome. Also known as impostor phenomenon, it’s explained by the American Psychological Association (APA) dictionary as “the situation in which highly accomplished, successful individuals paradoxically believe they are frauds who ultimately will fail and be unmasked as incompetent.”
If that sounds a little heady, the experts say it’s actually not too complicated. “People tend to over-psychologize impostor syndrome,” says Dr. Valerie Young, author of The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It. “There are a lot of situational or social reasons why you might feel like a fraud or an impostor.”
“There’s a real intersection between diversity and inclusion and impostor syndrome,” explains Young. “A sense of belonging fosters confidence. So when you walk into a meeting or workplace, the more people who look or sound like you, the more confident you feel — and conversely, when fewer people look or sound like you, that can impact your confidence.”
“People don’t always use the term impostor syndrome, but they identify with these feelings,” adds Jillene Joseph (A’aninin), executive director of the Native Wellness Institute. Joseph, an expert featured in a recent Native America Calling podcast on the subject, also warns of potential consequences for Native professionals. “As a result of having these feelings, they can question their capabilities, hold themselves back, and perhaps not take healthy risks in their careers.”
So what can be done? A lot. Impostor syndrome is no match for your self-awareness and ability to overcome obstacles.
1. Talk about it.
“Talking is a really important first step,” says Young. “There’s so much shame associated with these feelings; we think we’re the only one. So talking can be very liberating. It can help a great deal to learn that many of the most successful people on the planet have similar feelings.”
Whether it’s a friend, family member, or counselor, try opening up about what you’re feeling. While it takes courage to disclose an irrational fear of being exposed as incompetent, speaking up can bring relief. When we are less burdened with unspoken worries, we’re able to grow as professionals and achieve more. In fact, plenty of talented leaders, entrepreneurs, and celebrities have publicly discussed their struggles with impostor syndrome.
2. Move beyond the talk.
It can be freeing to admit that you secretly believe your accomplishments are mostly due to luck, that you constantly worry you’re not meeting expectations, or that you think you must figure out everything on your own. But don’t stop there. “I caution people that they can’t share their way out of impostor syndrome,” advises Young. “You can get stuck if you keep talking about it over and over again without making any changes.”
Consider talking with a group of people and learn to reframe how you think about criticism, anxiety, or risking failure. “We tend to think, if I were competent, I would be more confident – but that’s not true,” explains Young. Impostor syndrome doesn’t follow logic. Incredibly competent people can battle feelings of professional inadequacy for years. One handy mental tool is occasionally reviewing the evidence that flies in the face of your self-questioning – the times you have prevailed against the odds.
3. Maintain forward momentum and give yourself credit.
What else could you do with the energy you’ve been spending on your secret worries? Taking steps to advance your career can be a productive and reassuring way to move forward. Maybe you have an idea for a project you would like to run past your boss, or there’s a job promotion you want to apply for now that you’re feeling less self-doubt. Taking positive action can be a strong antidote for negative emotions.
And don’t forget to give yourself credit for your progress. “Rather than hold onto fear, we can give ourselves credit for what we’re doing in our lives and allow ourselves to feel a sense of belonging,” says Joseph. She emphasizes the importance of being kind to yourself as you heal, especially if some sort of trauma is at the root of your struggle. “What we can do to deal with any trauma and the resulting doubts and fears is find ways to heal ourselves and embrace our awesomeness,” she adds. “We’re taught about humility, but we’re all awesome.”
4. Be patient and persist.
If embracing your awesomeness isn’t quite where you are today, that’s okay. It can be a worthy aspiration. Change can take time and patience will be required. As you develop new thought habits like reminding yourself of your strengths and past wins, it will become easier not to fall prey to old impostor notions. Consider replacing those unproductive inner whispers with thoughts about your past achievements and future ambitions.
As you stay on your path, focus on gathering more confidence to fuel your journey. It will take you further than you may think. It’s really about understanding that you can be both a successful professional and a mere mortal. “Confidence comes when we accept that it’s okay not to have all the answers, that we’re entitled to make a mistake or have an off day,” observes Young. “It’s all about reframing and moving forward.”
On Topic
Kevin Russell, Navajo, was born and raised on the Navajo Nation and now resides in the Phoenix area. AISES has played an influential role in Russell’s personal and professional growth. He credits his experiences with AISES — from high school to college and beyond — as the catalyst for his chosen career path. Owner of Totem Concepts, a brand strategy and marketing consultancy, Russell guides businesses and organizations through the branding and marketing journey, connecting them closer to the communities they serve. He also works with professionals on personal branding, helping them craft a reputation that will get them noticed and open new doors of opportunity. Russell holds both a BS in mechanical engineering and an MBA from Arizona State University. His other passions include philosophy, photography, design, art, fitness, and salsa dancing.
How does impostor syndrome develop?
At the core of impostor syndrome is self-doubt. Throughout a career journey, feelings of inadequacy may arise due to difficulty coping with ever-increasing demands at work (or school). In a toxically competitive work environment, workers are feeling stifling pressure to improve continuously or to “keep up with the pack.” Realistically, no one can boundlessly get better at their job; there is a limit. It’s this disconnect between an unsympathetic work culture — that fervently and solely rewards achievement and production — and the reality of workers’ natural limitations that creates feelings of workplace insecurity, or impostor syndrome.
What are typical symptoms of impostor syndrome?
There are a few key pillars of impostor syndrome: feelings of inadequacy — “I’m not good enough”; negatively assessing yourself in comparison to others; being stressed out; decreased or impaired performance; and aversion to challenging tasks or projects.
When in a career is impostor syndrome most common?
Typically, impostor syndrome takes effect when new challenges arise. Challenges could come in the form of starting a new job or career, taking on a new type of project, or dealing with a new boss or co-worker.
What are five ways to cope with impostor syndrome?
1. Seek perspective: talking to others can help you understand that just about everyone has felt like an impostor at some point in their career.
2. Overprepare: taking extra time to become and feel “ready” is important to achieving confidence, which will help combat impostor syndrome.
3. Be patient: learning a new skill or feeling comfortable in a new environment takes time; every journey begins with a single step.
4. De-stress: finding an activity or hobby helps you alleviate stress in all areas of your life.
5. Find a mentor: gleaning hard-earned wisdom from a seasoned professional in your field can help you navigate the ups and downs of your career.
