How to Stop Feeling Like an Imposter at Work

In the modern work culture, you are often judged by how well you perform. But what happens when you feel like your success is a mere fluke? Despite external validation and success, you may often grapple with self-doubt and a persistent belief that you don't deserve what you've achieved.

Emma Watson once said, "Now when I receive recognition for my acting, I feel incredibly uncomfortable. I tend to turn in on myself. I feel like an imposter.”

Many people feel this way, even when they’re successful. This feeling is called imposter syndrome. It can significantly impact job satisfaction, productivity, and overall well-being.

In this blog, we'll understand how to effectively manage stress in the workplace by recognizing imposter syndrome and addressing it for good mental health.

What is imposter syndrome?

Imposter syndrome is when people doubt their abilities and think they're not as good as others think they are. Even when they do well, people with imposter syndrome feel like they're going to be found out as a fraud. This feeling comes from being afraid of not being good enough, no matter what they've done.

The term "imposter syndrome" was first used in the 1970s by psychologists Pauline Clance and Suzanne Imes. They found this problem in women who were very successful. But now we know that anyone can have imposter syndrome. It's a big problem in workplaces

Characteristics of imposter syndrome

Those experiencing imposter syndrome tend to exhibit certain common traits that feed their ongoing cycle of self-doubt. Some defining characteristics include:

• Perfectionism: A constant drive to achieve flawlessness, even in unattainable tasks.
• Overachievement: Pushing beyond limits as a way to compensate for the feeling of inadequacy.
• Fear of failure: An overwhelming fear of making mistakes, often paralyzing the person’s ability to take risks.
• Discounting success: Often attributing success to luck, timing, or external factors, rather than personal competence.
• Comparison to others: A tendency to view oneself as less capable compared to peers, regardless of reality.

This persistent cycle can result in emotional exhaustion, anxiety, and even burnout. It can affect your mental health and well-being, disrupting not only professional but also personal life.

5 types of imposter syndrome

Different people experience imposter syndrome in unique ways, often falling into one of these five categories:

• The perfectionist: These people set very high goals for themselves. They're never happy with their work. They think any small mistake shows they're not good enough.
• The superwoman/superman: These individuals feel they must work harder than everyone else. They do this to show they fit in. They often push themselves too hard.
• The natural genius: They think they should be great at things without trying. When something is hard for them, they feel like they've failed.
• The soloist: These people don't like to ask for help. They think asking for help shows they're weak or not skilled enough.
• The expert: They judge their worth by how much they know or can do. They're afraid others will see they don't know everything.

Understanding which type you align with can be the first step in addressing those fake thoughts in a constructive way.

Imposter syndrome in the workplace

While imposter syndrome can affect anyone, the workplace is where it most often rears its head. Work culture today demands high levels of performance and productivity. This contributes to a competitive environment that can increase feelings of fraudulence.

Individuals with this syndrome often struggle with the following:

• Job performance: Always doubting yourself can cause problems. You might spend too much time getting ready for tasks. You might have trouble making choices. You could miss chances to learn and grow.
• Career advancement: People with imposter syndrome often avoid going for better jobs or new tasks. They think they're not good enough, even when they've done well before.
• Team dynamics: Being afraid of what others think can make you avoid working with others. This can make you feel alone at work.
• Stress and burnout: Always trying to show you're good enough can wear you out. This can lead to long-term stress and burnout. These things can harm your good mental health.

The high expectations and constant pressure to perform can exacerbate these feelings, turning what might have been fake thoughts of inadequacy into a persistent belief.

10 strategies to beat imposter syndrome

Fortunately, there are ways to manage and eventually overcome imposter syndrome, especially in a professional setting. Here are 10 proven strategies:

• Acknowledge your feelings: The first step is recognizing that you’re experiencing imposter syndrome. Accepting this as a common feeling can lessen its grip on you.
• Talk to someone: Share your experiences with trusted colleagues, friends, or a mentor. Often, verbalizing your fears can put them into perspective.
• Document your achievements: Keep a list of your accomplishments and review them regularly. This helps reinforce that your success is the result of your efforts, not chance.
• Embrace mistakes: Understand that failure is a natural part of growth. Making mistakes doesn’t invalidate your abilities; it’s how you learn from them that counts.
• Stop comparing: Avoid measuring your success against others. Everyone is on a different path, and comparing can deepen feelings of inadequacy.
• Set realistic goals: Break large projects into smaller, more manageable tasks. Celebrating small wins can help combat feelings of incompetence.
• Seek professional development: If you're feeling uncertain, continue expanding your skills. Taking courses or training can help bolster your confidence in your abilities.
• Practice self-compassion: Be kind to yourself. Understand that no one is perfect, and it's okay not to have all the answers.
• Challenge negative thoughts: When you catch yourself engaging in fake thoughts about your inadequacy, confront them with evidence of your competence.
• Mentor others: Guiding someone else through a challenge can help you realize how much you actually know. It can also shift your focus from your own doubts to supporting someone else's growth.

By implementing these strategies, you can take control of your mental health and well-being, reducing the power that imposter syndrome holds over you.

Overcome imposter syndrome today

Do you tend to overcheck your work, lack work/life boundaries feeling like you need to do more to match others' level. Or maybe you're sensitive to small mistakes or have a strong fear of failure.

These symptoms of imposter syndrome can be challenging for many professionals. The first and foremost step to overcome this is to recognize and challenge the fake thoughts that often accompany it. This World Mental Health Day, Level SuperMind has released the 'Workplace anxiety' series which provides practical tools to manage stress in the workplace.

Imposter Syndrome

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By practicing this regularly, you can learn to observe your thoughts without judgment, reducing the impact of self-doubt and anxiety. Challenging the fake thoughts would lead to confidence and good mental health.

The meditation series offers targeted support for professionals struggling with these common issues. By addressing these specific challenges, the series helps users:

1. Recognize and manage the symptoms of imposter syndrome, such as self-doubt and feelings of inadequacy.
2. Develop coping strategies for high-stress work situations.
3. Build resilience against negative self-talk and fake thoughts that undermine confidence.
4. Improve focus and productivity by reducing anxiety-related distractions.

FAQs

What are the symptoms of imposter syndrome at work?

People with imposter syndrome at work often experience feelings of self-doubt, anxiety, perfectionism, and a fear of failure. They may attribute their success to luck and worry about being "exposed" as frauds. This can lead to stress, overworking, and a lack of job satisfaction.

What is the root cause of imposter syndrome?

There isn’t a singular cause of imposter syndrome, but it often stems from upbringing, cultural expectations, and societal pressures. Personal experiences such as early academic or career challenges, or entering highly competitive environments, can trigger feelings of inadequacy.

How to heal imposter syndrome?

To heal from imposter syndrome, it’s important to acknowledge your feelings, seek support, and practice self-compassion. Regularly reviewing your achievements, setting realistic goals, and challenging negative thoughts can also help in the healing process.

How do I know if I have imposter syndrome?

If you constantly doubt your abilities, feel undeserving of your accomplishments, and fear being "exposed" as a fraud despite evidence of your success, you may be experiencing imposter syndrome.

What are the 3 C’s of imposter syndrome?

The 3 C’s of imposter syndrome are competence, comparison, and confidence. Understanding how these factors interplay can help in recognizing and overcoming imposter syndrome.

Final thoughts

Feeling like a fraud at work is a common problem. It can cause stress and make you feel unhappy about your job. But understanding what imposter syndrome is and why it happens is the first step to feeling better. By recognizing the problem, using the right strategies, and getting help when you need it, you can overcome imposter syndrome and succeed in your career.