Working Through Imposter Syndrome
Hi! It is Maddie again, back to talk about a topic that is difficult to discuss. This is an important area for me to write about because of my own personal experience with imposture syndrome. Since the beginning of my journey as a counselor I have constantly asked myself "Is this the right career choice for me? Am I too young for this? Do I belong here? Have I worked through my own insecurities and struggles to help other effectively?"
These doubts and questions chipped away at my self-confidence, I felt I had to work harder, over-prepare, and excel in courses and client sessions to prove myself. Prove that I deserved to be here.
Second guessing ourselves is all part of the human experience. There is a negative core belief that is being exposed-- the question of "Am I enough?" Is this good enough? -- especially when embarking on something new.
What is imposter syndrome?
While it is not in the DSM, Imposter Syndrome is a common phenomenon. It is self doubt ramped up. It is the fear that you are not enough as you are, that you are going to fail, and you have convinced everyone that you are competent, but they do not know the truth and they will all eventually find out.
This critical voice inside your head does not go away despite all of your accomplishments. Imposter syndrome distorts your perception of reality and how you're doing. You do not see your own achievements.
The term "imposter syndrome" was coined in 1978 as "the imposter phenomenon" by psychologists Pauline Rose Clance, PhD and Suzanne Imes, PhD. They found that imposter feelings can be caused by family dynamics such as when you are compared to older or younger siblings. Inferiority in childhood causes you to overcompensate and develop unrealistically high expectations of yourself. Their research found that this phenomenon exists across multiple disciplines in all genders. A 2020 systematic review published in the Journal of General Internal Medicine found that the prevalence of imposter syndrome is as high as 82% and that it can affect anyone stepping into a new role or who has new responsibilities.
The feeling of being an imposter doesn't disappear once you gain more experience.
The Impact of Imposter Syndrome
The constant worry or need to prove yourself on the daily can lead to experiences of anxiety, depression, exhaustion, perfectionism, and procrastination. Imposter syndrome can have a real impact on personal and professional development and career opportunities.
This can stunt skill development. People struggling to overcome imposter syndrome end up turning down new opportunities due to the fear of failing if they step outside their comfort zone.
Similarly, on a personal level, when counselors (like myself!) don't acknowledge the areas where we might be struggling, it can hinder counseling skill development. It is hard to be a good counselor without feeling confident enough in your skills to truly practice them.
Some signs you may be struggling with imposter syndrome
Imposter syndrome is a sense of self-doubt related to work accomplishments. You may feel like a fraud or think you don’t deserve your job. Oftentimes, imposter syndrome makes you feel like you’re tricking your coworkers or supervisors into thinking you’re good at your job.
Other symptoms include:
Lack of self confidence at work
Sensitivity of small mistakes
Fear of failing your team
Burnout from working too hard
Difficulty accepting praise or taking in positive feedback
A struggle around completing tasks due to perfectionism
High stress or anxiety around perceived performance
If any of these feelings ring true for you, you’re not alone. In fact, according to research done by The Anatomy of Work Global Index, nearly two-thirds (62%) of knowledge workers worldwide reported experiencing imposter syndrome. All types of people experience imposter syndrome—and not just new hires, either. Team members in more senior positions are actually more likely than average to experience imposter syndrome.
What you can do to navigate the imposter phenomenon
Supportive supervision or mentorship
When people feel like a fraud, they may work overtime to prove they are qualified, both to themselves and those around them. Through this, folks can deplete themselves emotionally, mentally, and physically- and may not actually help to overcome imposter syndrome.
When it comes to fields that implement supervision or mentorship, this can be a powerful tool in combating this phenomenon. Having a supervisor that understands the challenges of imposter syndrome, can provide support around these experiences, and can boost confidence in your skill-set can be effective. Voicing the desire to work through imposter syndrome with a supervisor or mentor can be a great place to start this work!
How we discuss this point of imposter syndrome and burnout directly softens the pressure and the fear of "I'm being evaluated and I can't be honest." It supports the process of finding the courage to speak to the more challenging topics while stepping into the shoe of their current position.
Recognizing the cultural significance
While imposter syndrome can be a universal experience, who does or does not experience this phenomenon often comes down to a matter of self-confidence. Research suggests people for marginalized groups experience imposter syndrome at a higher rate. This is especially true for those in colonized ethnic groups because they have been taught to be submissive.
Women as well as people of color are more likely to experience imposter syndrome due to sexism and racism on a societal level as well as in many work places. They may experience lingering high self-expectations due to past environments, or may be facing expectations around high achievement in their current work place that are not realistic.
It could prove to be increasingly beneficial to contextualize imposter syndrome as a systemic issue. This can help to understand that their experience is not unique to you and it is something that happens across the board in our communities because of how we have been colonized and the impact societal roles have played in our lives.
Reframing imposter syndrome
Imposter syndrome typically shows up for things that are important for you. For example, as a therapist, I may feel insecure about my therapeutic skills because I really value the work that I am doing. It helpful to remind myself that this insecurity is just highlighting something really important to me- even though it's doing so in a way that is ineffective.
When we can reframe this insecurity into something that is a true value of ours, we can look at our next steps with a little bit more clarity. While imposter syndrome may leave us with the urge to withdraw or turn down opportunities, focusing on our values may help us to look at our growth areas, get adequate supervision, and remind ourselves of the good work we are doing.
Quieting the imposter voices
We humans tend to focus on the negative, which only feeds the imposter within. But there are strategies that can help reframe that inner critic;
Rather than focusing on the bad, look for evidence of success and keep track of it. Then, when the next bout of imposter syndrome hits, you are armed with examples of how you have succeeded in the past.
Create a "dream team" of trusted people in your life that can be a sounding board and offer support when doubt strikes.
When you feel confronted by feelings of being an imposter, remind yourself it is a fear-based response. Instead of making a decision based on fear, consider whether your reactions align with your values.
Incorporate discussions about imposture syndrome in your work place and personal life. Normalize that you're not supposed to know what you're talking about yet. Ask professors, supervisors, and higher-ups share what they have been through.
The number one thing we can do is recognize it and normalize it.
Working through the underlying factors of your experience of imposter syndrome with a therapist
For most of us, the experience of imposter syndrome comes from the underlying belief that we are not good enough. Often, this stems from early childhood experiences, attachment wounding, or other traumatic experiences (however big or small!) in our life.
When we work on imposter syndrome with a therapist, we can move through these feelings of unease and work to build an unwavering sense of self-worth and self-confidence. Therapy helps us reflect back on experiences and flush out doubt or lingering feelings of imposter syndrome.
When we work on imposter syndrome in therapy, we not only work on building our confidence in work environments, but we also increase feelings of self-worth that can make a significant difference in all areas of our life. This can benefit our relationships, mental health, as well as other tasks that we connect to in daily life.
Finding a therapist that you feel comfortable with can make a big difference in this work. Allow yourself to be picky when selecting who you want to schedule with, and take therapists up on any free consultations they offer so you can get a feel for them first.
We are here to help
If you are in Minnesota and looking for therapy for imposter syndrome, we are here for you! Our therapists are passionate about helping those they work with feel confident and thrive in their lives. We know how to get to the heart of the issue, so that your work in therapy helps you heal in the ways that will support you best. Learn more about our therapy services here and our providers here!
We offer therapy virtual for anyone in the state of Minnesota, as well as in person in Eagan, Minnesota- conveniently located for anyone looking for therapy in St. Paul, Eagan, Apple Valley, Burnsville, or other surrounding areas in the twin cities. Let's help you beat self-doubt, feel confident in your job performance, shift your feelings around self-worth, and help you to work on personal growth.
