Food for thought

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As a leadership developer, I frequently meet people suffering from "imposter syndrome." It is a psychological condition where individuals question their abilities, talents, or achievements and harbor an ongoing fear of being exposed as a fraud. According to a Behavioral Science Research Institute study, around 25 to 30 percent of high achievers may suffer from imposter syndrome. And around 70 percent of adults may experience impostorism at least once in their lifetime. 

Imposter syndrome can stifle the potential for growth and meaning by preventing people from pursuing new opportunities for growth at work, in relationships, or around their hobbies. Confronting imposter syndrome can help people continue to grow and thrive.

Why do people with imposter syndrome feel like frauds even though there is abundant evidence of their success? 

Instead of acknowledging their capabilities and efforts, they often attribute their accomplishments to external or transient causes, such as luck, good timing, or energy they cannot regularly expend. Whether in academic achievement or career success, a person can struggle with pressure and personal expectations.

Imposter syndrome is not an officially recognized psychiatric disorder and is not included in the American Psychiatric Association's Diagnostic and Statistical Manual. However, it can have a severe impact on one's mental and physical health if left untreated. Therapy can be effective in overcoming imposter syndrome and reducing its negative effects.

Overcoming Imposter Syndrome

Overcoming imposter syndrome involves changing one's mindset about one's abilities. People with impostorism often feel like they don't belong, so acknowledging their expertise and accomplishments is key. They should remind themselves that they earned their place in their academic or professional environment. 

Instead of comparing themselves to others, people should stay focused on measuring their achievements. Similar to perfectionists, individuals with impostorism often put a lot of pressure on themselves to complete every task flawlessly. They fear any mistake will reveal to others that they need to improve or aren't smart enough for the job. 

When it comes to changing your mindset, consider these nine ways to fight imposter syndrome:

Know that the feeling is normal.

Impostor syndrome is more common than you think. It infects everyone from high school honor students to Nobel Prize winners. It is rarely discussed because each person feels they are keeping a secret. However, whenever someone speaks up about it, hundreds more breathe a sigh of relief. "Whew, it's not just me."

Remind yourself of all that you've accomplished.

Academics keep a curriculum vitae, roughly translated as "life's work." More than a resume, it lists everything they have accomplished. Do the same and read it over from time to time. Read your old letters of recommendation. Read the inscription on the rewards you've received. You don't just look good on paper; these are actual accomplishments you earned.

Tell a fan.

Disclose your feelings to a trusted friend, favorite teacher, or a trusted colleague. Hopefully, you'll come away with boosted spirits. Warning: change the subject if your friend tells you to stop feeling insecure. If you could stop, you would have already!

Seek out a mentor.

Ask a senior colleague, teacher, or coach for guidance in navigating intimidating environments. If possible, seek a mentor matching your gender, sexual orientation, or ethnicity.

Teach.

On the other hand, become a mentor. You'll be surprised how much you know. As we become experts in a field or rise to the top of the class, we are conscious enough to realize how much we have yet to learn, which amplifies the sense of fraudulence. We gain perspective on our success when we contrast ourselves with true newbies. Remind yourself how far you've come by helping to nurture the next generation.

Remember, it's OK not to know what you're doing.

There's a steep learning curve after any significant life event, like going back to school or earning a promotion. Rather than hiding, think of yourself as a "public amateur" or a "boss-in-training"—someone who is learning and gaining expertise in the public eye. If you're enthusiastic about learning, people will cut you slack. 

For children, kids, or your protege, praise effort.

To counteract the mistake of praising traits, as in "You're so smart!," praise kids' effort instead. Compliment kids by saying, "You worked so hard on that!" or "You didn't give up, even when it wasn't working out." 

Expect initial failure.

The author, Anne Lamott, titles every new work, "Sh*tty First Draft." My neighbor told her child, "Here's your new bike. You must fall off at least 10 times before you get good." Allow yourself similar leeway to mess up at any new beginning.

Keep a little impostor syndrome in your pocket.

A balance exists between impostor syndrome and slick, grinning egomania. Authentic modesty keeps you real.

So there we have it: nine things you can do to fight the effects of impostor syndrome. And always remember, you're not alone. Remember the words of Tina Fey, a self-described impostor: "Everyone else is an impostor, too."

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