5 Ways to Tackle Imposter Syndrome

Ifyou have ever sat in a meeting and felt uncomfortable being there or began to doubt your right to participate, you have experienced imposter syndrome. There is no sign or symptom to look out for. It’s more of a sinking feeling, a sense of not being good enough. And it is far more common than you might think.

According to the “Prevalence, Predictors, and Treatment of Impostor Syndrome” review conducted by Dena M. Bravata and others, more than 80 percent of people experience a sense they haven’t earned what they’ve achieved and are concerned they are a fraud. That’s a massive chunk of the U.S. population!

So, what is imposter syndrome?

Essentially, it’s a collection of feelings such as self-doubt and inadequacy coming together in a perfect balance. Of course, these feelings crop up all the time, but imposter syndrome is characterized by the strength and frequency with which these feelings present. Those who are high achievers can find themselves assailed with a sense that they will be revealed as a fraud. But it isn’t just high-achieving individuals who find themselves in this predicament, as the research by Bravata highlights. With more than 80 percent of people experiencing this level of self-doubt, the field extends far beyond the highest achievers. Imposter syndrome is common in underrepresented racial, ethnic, and religious minorities, as well as transgender and non-binary groups.

And then there is imposter syndrome in women. Back in the late 1970s, psychologists Clance and Imes coined the term “imposter phenomenon” to explain how women with outstanding professional and academic achievements can frequently believe they are not bright and that they are fooling anyone who thinks they are.

In the years that followed, the term imposter syndrome became more popular, and the concept has since extended far beyond one gender.

With such a universal impact and a raft of wellresearched and understood mental health issues—such as stress, anxiety, and burnout—it is vital that you know how to tackle it when it rears its head. So, here are five tips for tackling imposter syndrome.

National Library of Medicine, National Center for Biotechnology Information

1. Challenge negative self-talk:

Each time you tell yourself you aren’t good enough, that someone is better than you, or that you are less than your peers, you are fueling the imposter belief. Pay attention and catch the thoughts as they crop up, replacing them with positive alternatives.

2. Keep your achievements in mind:

People with imposter syndrome are more likely to overlook or discount everything they have achieved in their careers or lifetime. There is also a tendency to attribute any success to external factors such as the help of others or just plain old good luck. Make an effort to spend time reflecting on all you’ve achieved and give yourself full credit. The more you do it, the easier it gets.

3. Don’t be afraid to grow:

No one is perfect, and everyone makes mistakes. Rather than turning on yourself and worrying that you aren’t good enough, convert your mistakes into powerful opportunities to learn and grow in your chosen activity or profession.

4. Take good care of yourself:

Looking after your physical and mental health will increase your resilience and make you feel confident. By eating a nutritious diet, getting plenty of sleep, and taking the time to engage in activities that make you feel joyful, you are setting yourself up for success. And make some time for peace and tranquility too. Mindfulness, meditation, and even simple self-reflection can make a big difference.

5. Seek out support:

Be bold and chat about your concerns with someone you trust, whether that is a close friend, a colleague, or a family member. They will keep you focused on your strengths and abilities and offer encouragement when you need it most.

Imposter syndrome is a common experience, and it is unlikely that you are the only person feeling that way in whatever situation you find yourself in. Some of the most well-known and successful people have admitted to experiencing it at some stage in their careers. And yet, it remains something we are ashamed of, something we keep hidden and battle quietly with. By taking action to tackle how you feel, you are taking control and minimizing the impact.

Finally, let’s not be afraid to talk about it. We need to make it part of the conversation. By bringing it out into the open, we provide support to each other in a more relaxed and honest way, and slowly, the stigma will disappear, taking much of the mental health impact along with it. 

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