Imposter syndrome affects approximately 62% of people a year in the UK according to a study conducted in 2022 by Funding Guru and costs businesses millions of pounds. This is because highly talented people do not apply for the roles they would excel at because of a psychological disorder that leads to the belief they are not capable. While in work, those suffering from imposter syndrome tend to be lower paid and lack the confidence to recognise their achievements. They become easy fodder for those who might want to take advantage or credit for the work they do.
What is imposter syndrome
Imposter syndrome is a psychological pattern in which individuals doubt their accomplishments and have a persistent fear of being exposed as a “fraud.” This can lead to feelings of inadequacy, self-doubt, and a lack of confidence in their own abilities.
It’s a surprisingly common experience that can have a profound impact on both professional and personal lives.
Recognising the signs
Recognising the signs of imposter syndrome is the first step toward overcoming the condition. Common symptoms include:
- attributing success to luck rather than skill,
- attributing success to the work of others rather than your own,
- feeling undeserving of recognition or praise leading to a feeling of discomfort when others try to compliment your work,
- constantly striving for perfection to avoid being “found out.”
If you find yourself downplaying your achievements or feeling like a fraud despite evidence of your competence, you may be experiencing imposter syndrome.
Strategies for overcoming imposter syndrome
Becoming self aware is the first stage to recognising the patterns of thinking that lead to imposter syndrome. By acknowledging the signs of the condition, you can begin to take proactive steps towards reclaiming your confidence and self worth. How you go about doing that is not straight forward. But to start you might need to take a leap of faith.
A leap of faith
If you’re suffering from imposter syndrome you probably believe there is nothing wrong. You are not up to the task and should not be valued for your work. If you don’t work harder and do better, someone might find out and you’ll be exposed for the fake you are.
A characteristic of those suffering from imposter syndrome is to believe nothing they do is actually good enough. This means you may be continually striving to improve. The belief that work always needs to be improved feeds your lack of confidence and so the cycle of negativity continues.
The impact of low self esteem and constant self deprecation affects not just you, but your friends, family and everyone else you love and care about.
If that sums up how you feel about yourself you might decide the best course of action is to carry on as you are and hope no one notices. However, if you do nothing the impact on your mental health will only worsen. By accepting support from others you can improve your life and that of those you love around you. Its all about taking a leap of faith, knowing that with confidence and improved self esteem, life can get better.
Simple confidence-boosting activities include:
- keeping a written list of achievements. In effect, this will look like a list of completed work and outcomes. When considered with a more positive eye it should provide a useful list to track your accomplishments.
- Practising positive affirmations
- Encouraging feedback from those you can trust to have your best interests at heart.
Therapy
Therapy is another tool in the fight to combat imposter syndrome. Cognitive behavioural therapy (CBT) has been shown to be effective in addressing imposter feelings by challenging negative thought patterns and building self-esteem.
If you don’t feel you are ready to see a professional therapist and you have a close friend you feel you can trust, you could show them your list of achievements for careful and constructive feedback.
Imagine starting each day by acknowledging even the smallest of victories. This could be completing a task ahead of schedule or receiving positive feedback from a colleague. By consciously recognising and appreciating these moments, you can gradually reframe your perspective and build a more positive self image.
And finally…
The experience of imposter syndrome can be devastating. It affects people differently. Some experience imposter syndrome when promoted or placed in a new position at work. For others it is experienced as more of a long term condition, perhaps stemming from a early life experience. If this is the case for you therapeutic intervention may be the most effective course of action.
What matters is that you recognise the symptoms, understand that the syndrome is a known psychological condition and seek to overcome it. It’s time to accept the value of your contributions and achievements. Don’t allow yourself to be held back by low self worth and irrational negativity.