To overcome impostor syndrome, it is key to identify specific ways you feel like an outsider and take steps to address that feeling - such as planning ahead for situations that could trigger it.
Reframing negative thoughts and focusing on valid reasons for your success are two effective strategies to build a healthier mindset. Seek encouragement and support from peers, classmates, mentors and loved ones as a means to attain this.
1. Remind yourself of your accomplishments
Every person experiences self-doubt and fear from time to time, yet these emotions should never become debilitating. If these doubts prevent you from taking on new challenges or being brave enough to put yourself out there, it may indicate impostor syndrome is present.
However, impostor syndrome can be overcome. Doing so involves identifying and challenging any negative beliefs you hold about yourself; practicing self-compassion; seeking feedback from trusted sources; as well as seeking professional assistance such as talk therapy to manage impostor feelings, reframe how mistakes are thought of and break free of unhealthy dependence on others for self-worth.
Start by pausing to consider all of your accomplishments. If you need help getting started, keep a journal of compliments and accomplishments, share them with your team if appropriate, and feel proud about each achievement that has come your way. Additionally, find an individual or mentor that can offer practical advice and encouragement as you do this work.
2. Practice self-compassion
If a friend came to you feeling defeated after making an error at work or failing to break an unhealthy habit, you would likely offer comforting words of support and understanding. It's essential that we practice self-compassion too - according to Greater Good In Action: "Rumination -- an activity which engages in repetitive negative thoughts leading to self-criticism and feelings of failure - is often associated with impostor syndrome."
Overcoming imposter syndrome requires a supportive team. Seeking feedback can help identify and treat any underlying mental health conditions that contribute to feelings of fraudulence, while seeking therapy can assist you in developing coping mechanisms and challenging negative beliefs that contribute to imposter syndrome.
People suffering from impostor syndrome often mistake their success for luck rather than hard work and talent, making their achievements seem accidental rather than earned. Learning to celebrate successes and set realistic expectations for yourself can help overcome such beliefs; therapy may also assist with developing an accurate self-image while learning to accept discomfort as an opportunity for growth.
3. Ask for feedback
Though asking for feedback may feel self-deprecating, it can actually be quite beneficial. Doing so allows you to gain perspective and see that others believe in you while providing insight into which skills are helping your performance.
Assume you can ask anyone - colleagues, managers, clients, family and friends (even if they are unqualified to offer you feedback) - for feedback about yourself or someone else. When seeking feedback be careful not to seek validation or boost of self-esteem from them; rather seek multiple perspectives that challenge assumptions and biases.
Imposter syndrome is a very real issue that affects all walks of life, particularly women, minorities and those lacking a sense of belonging. Perfectionism, depression and anxiety may increase one's risk for imposter syndrome - so therapy may help to reframe negative thinking patterns and end the self-defeating cycle; identify root causes and address them effectively; as well as provide insight into managing them effectively.
4. Seek out a mentor
Mentors provide invaluable wisdom and support, offering practical tools to address career obstacles. Mentors can teach how to identify and challenge irrational thoughts, practice self-compassion, build a healthy, resilient mindset and overcome Impostor Syndrome by helping identify your strengths and accomplishments while practicing realistic perfectionism and seeking constructive feedback.
As a mentor, you can help alleviate impostor feelings by assuring your mentee they aren't alone - 70% of workers report feeling like an outsider at some point during their career. Furthermore, help them realize these feelings may stem from various causes like gender discrimination and institutional racism that compound these experiences.
People affected by impostor syndrome tend to work harder in an attempt to prove their competence, often leading to burnout and disinterest for their work. They may also feel as though time is running out or that they will soon be exposed as frauds.
5. Take a break
When feeling like an impostor, take a deep breath and regroup. Rumination (a pattern of repetitive thoughts) often goes hand-in-hand with impostor syndrome. Finding something or someone to talk to can help soothe fears while redirecting attention back onto facts rather than stories.
Imposter syndrome can affect even the most committed and successful people at some point, particularly those at the higher levels of achievement. It tends to have more of an impact on such individuals and can often be precipitated by things such as receiving praise, winning big projects or being asked to speak publicly.
As a leader, it's vital that you recognize how imposter syndrome can undermine your team and remain aware of its symptoms within yourself and among team members. By taking the time to address impostor syndrome head-on and provide training on managing it effectively, you can help your people overcome its damaging mindset and flourish more freely within themselves and their team members. You can support teams by creating an atmosphere of vulnerability or providing training on managing impostor syndrome. In doing so, they'll feel comfortable being themselves while still flourishing professionally and personally.
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