Letting go of imposter syndrome
- Philip Brophy
- Mar 26
- 3 min read
Bidding adieu to it • 3 min read
A study carried out in the University of Texas at Austin surveyed ethnic-minority college students and found that Asian-Americans were more likely than African-Americans or Latino-Americans to experience imposter feelings.
Introduction
“Even though I seem to be successful, why do I always feel like a fraud?”
First thing’s first; to conquer imposter syndrome, we need to understand the root cause.
Psychologist Suzanne Imes, creator of the imposter syndrome concept, has identified potential causes of these constant feelings of self-doubt.
These include:
Social background
This is where we have grown up in families or academic systems where a big emphasis was placed on achievement. This is connected to societal pressure playing a large role in the issue.
Perfectionism
Some of us can naturally experience higher levels of perfectionism than others, which will only add to imposter syndrome.
Environment
Our environment can play a big role in imposter syndrome. – the sense of not fitting in, or having experienced institutionalised discrimination in the past.
Fear of success
Lastly, and oddly enough, our fear of success can play a role. This fear can be painful for many, triggering fears around responsibility, making mistakes or uncertainty.
Ok, I'm ready to nip it in the bud!
Imposter Syndrome is debilitating. It stifles growth, the pursuit of opportunities, and much more. Confronting it will help you to continue to grow and thrive!
To do this, we need to retrain our ways of thinking, requiring a total switch of mindsets.
Here are the key points that must be enacted regularly:
1. Check in with your colleagues
According to Emily Hu, a Los Angeles-based clinical psychologist, 99% of the time, you are not the only one feeling this way and doubting yourself.
By creating a mutual support network and talking to a trusted friend or mentor about your anxieties, it can help you to step outside of the situation and gain a more realistic perspective.
2. Help others in the same situation
If a colleague confesses to feeling imposter syndrome related anxiety, you can reassure them that 70% of the people around them feel that way too. In normalising imposter syndrome, it will help you to realise that it is completely normal.
Invite this person to share their experiences. As you practice these listening skills, you will build confidence in your own abilities.
3. Embrace your strengths
When imposter feelings arise, ask yourself whether these beliefs are supported by any facts. Search for evidence to counter them. If you’re consistently receiving praise and recognition, it’s likely that you’re doing a lot right!
Make a list of at least 10 achievements that show you are just as qualified as your peers. Then, ask yourself what evidence exists that you are any less qualified than your peers to do this work.
Does your list of accomplishments outweigh the evidence that you are less qualified?
4. Silence your inner critic
This is easier said than done, but while we focus on the negatives associated with imposter syndrome, we need to constantly remind ourselves of our accomplishments.
To begin with, this will be tricky, as your mind will automatically minimise the good things you do, but keep on plugging away at it and it will become second nature! Challenge the negative self-talk every time it rears its ugly head!
Key takeaways
Potential causes of imposter syndrome include: pressure exerted by societal expectations; perfectionist tendencies; fear of success; and past experiences of discrimination.
If you are experiencing feelings of self-doubt, create a mutual support network. A trusted friend, colleague or mentor is likely to have experienced the same anxieties as you.
When you normalise imposter syndrome, it helps you to realise that these feelings are completely normal. As you practice these listening skills, you will build confidence in your own abilities.
By questioning whether our imposter syndrome beliefs are supported by any facts, and in searching for evidence to counter them,we’ll likely realise that our ingrained beliefs are outweighed by our real life achievements.
Think big, act small
If you are experiencing symptoms of imposter syndrome, be sure to create mutually supportive networks. Remember, you will not be alone in your thinking.
It will also help you to become aware of the true value of your day-to-day performance.
Content sources
Grit, Anglea Duckworth
Mindset: How You Can Fulfil Your Potential, Carol Dweck
Society for Research in Child Development, Parent praise to 1- to 3-year-olds predicts children's motivational frameworks 5 years later, Gunderson et al
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