Overcoming imposter syndrome in the workplace
Do you ever feel unsure or doubt yourself, even when colleagues and managers compliment your work? Was there a time when you felt like a fraud or a phoney, all while doubting your abilities?
Are you anxious and unable to enjoy your successes, even though you perform well at work? If you have checked all the boxes, you are experiencing a condition known as imposter syndrome.
- So, what is imposter syndrome?
- How common is imposter syndrome in the workplace?
- How to overcome imposter syndrome at work?
- Creating a supportive workplace culture to deal with imposter syndrome
- Conclusion
- FAQs
So, what is imposter syndrome?
Many perfectionists suffer from imposter syndrome. They often feel that they are not good enough despite their achievements.
They doubt themselves and worry that others perceive them as frauds, even though they are successful and capable.
People with imposter syndrome often think that their success is due to luck or external factors rather than their skills and hard work. This feeling can happen to anyone, at any job level, and from any background, no matter how successful they are.
Imposter syndrome can appear in many ways. These include overworking, fearing failure, and being hard on yourself. You also struggle to accept compliments and feel anxious and stressed.
These symptoms can make you feel out of place in your role or position. The environment at work and the support from your team can shape how these symptoms impact your mental health. As such, we need to look out for signs of these burnout impacts and know when it’s time to consider a change.
Over time, this could lead to ongoing anxiety, depression, and burnout and might even slow down your career progress.
How common is imposter syndrome in the workplace?
But you are not alone. According to a study by Robert Walters, imposter syndrome is common and normal, affecting over 70 per cent of people at some point in their lives.
The exact cause of this self-doubt is unclear. But you can handle it by noticing negative thoughts. Then, question their truth and slowly learn to control them. This approach helps in keeping those undermining feelings at bay.
Of course, the question is, “How?”
Start by recognizing the signs. Are there instances when you have set remarkably high standards for yourself and feel inadequate when you “fall short”? Do you often overwork in striving for perfection to avoid criticism or rejection or doubt your work?
When was the last time you compared yourself to others and felt like you weren't good enough, even though you have been doing well at your job? It is a common experience for many and can be a sign of imposter syndrome. Have you ever turned down opportunities for growth or visibility at work?
In this article, we will explore what causes imposter syndrome. We will also discuss strategies for dealing with it and give tips on beating it at work. We will also offer advice on boosting your confidence in the workplace.
How to overcome imposter syndrome at work?
It could be hard to deal with your feelings when you feel like an imposter in the workplace. Also, it would be hard to talk to anyone about it – particularly if you are on some level of seniority. However, you are not alone.
In fact, according to an Asana study, 62 per cent of global employees have felt imposter syndrome. Even top leaders experience insecurity, self-doubt, and the pressure to excel.
Perfectionism, early experiences, culture, and beliefs often cause imposter syndrome at work. Also, negative self-talk is a common symptom that impacts your self-esteem and confidence. Recognizing and addressing these factors is key to managing imposter syndrome effectively.
The good news is that there are effective methods to overcome imposter syndrome at work. The first and most fundamental step is to embrace your authentic self.
Starting with this essential step leads to more strategies that will boost your confidence and help reduce feelings of being a fraud. Another good thing could come from this self-reflection. It helps you find areas to improve and develop new skills.
Here are some tips on how to cope with imposter syndrome and how to overcome imposter syndrome at work:
Recognize and acknowledge imposter syndrome
Recognizing imposter syndrome could be hard if your mindset needs to be corrected. It shows up differently in everyone. Overcoming it involves a slow process of introspection and self-awareness. It takes time and internal work, but it is possible to overcome.
Self-critical thoughts could be the core of what is causing your imposter syndrome. Remember, there's power in your thoughts and the language you use in your mind. Thus, it's important to reframe them more positively and realistically. It would help shift your perspective and reduce feelings of imposter syndrome.
Begin by paying attention to your inner voice and challenging any negative self-talk and irrational beliefs every day. This practice will help you gradually shift your mindset and build more confidence.
Instead of using passive words like, “I only helped in this project,” use stronger, more confident words like, “I led this project.” to approach situations. Remember that we all make mistakes, so when you do, do not beat yourself over it.
For example, instead of thinking, “That was terrible. Now, everyone is going to judge me,” try telling yourself, “I will do better. Tomorrow will be better than today.” It is also crucial to let go of what you cannot control.
Dealing with imposter syndrome takes time. However, replacing self-critical thoughts with affirmations will help. The affirmations should focus on your skills, abilities, and worth. They will help you overcome self-doubts.
Identify your strength
One of the causes of imposter syndrome is not knowing your strengths, such as your abilities, skills, and worthiness. The negative voice in your head will tell you otherwise.
However, practising self-compassion is important. It's also important to recognize your strengths beyond what your role requires. It includes being supportive of your team members. Remember, your value is not limited to just performing well in your role.
Be completely honest with yourself. What are the qualities and skills that you possess? Have you ever gone beyond your usual duties? Have you done so to help your colleagues when needed?
Do you show the same kindness and understanding to your team members as you would to a friend in similar situations? Cultivate self-compassion by practising mindfulness, self-care, and positive self-talk.
Celebrate victories
Take time to acknowledge and celebrate your achievements and victories, no matter how big or small they are. Figure out what makes you proud, and when you have achieved something significant, allow yourself time for praise.
Even if it is a small win on an ordinary workday, tell yourself, “Wow, I did a great job!” or “That was good work!” Daily affirmations will keep you motivated, reinforce your sense of self-worth, and remind you of your capabilities. Treat yourself with the same kindness and encouragement you would offer someone else.
Part of dealing with imposter syndrome is knowing how to celebrate your victories, as it’s a form of self-care. It helps you recharge and restore, and most importantly, it reminds you to love yourself.
Learning to love yourself and recognize your achievements could be tough, but it's key to better relationships. This self-awareness will make you a stronger leader and team member, and it will also improve focus and productivity at work.
Seek feedback and support
Like in most situations, be it professional or personal, communicating your feelings is important. Instead of keeping feelings bottled to yourself, talk about them with family, trusted friends, or colleagues.
To keep professional, also speak to your boss. They could advise you with their experience and neutral view.
They will provide a different perspective and offer encouragement. Your allies will stand by you. They will offer their valuable insights and support. This helps to reduce isolation. Sharing your feelings with others helps you. They could also point out your successes and strengths that you may be missing.
When imposter syndrome feels too strong or gets in the way of your daily life, consider seeking help. A therapist or counsellor who specialises in self-esteem issues will help. Counselling provides a safe space to explore your feelings with someone neutral and trained to listen and respond.
This will help you challenge irrational thoughts. It helps you develop strategies to manage imposter syndrome and boost your self-confidence. Taking this step could help you shift your thoughts of “I’m not good enough” or “I don’t belong here.” Overcome your thoughts before they control you.
Set realistic goals
Every workplace involves some level of stress. People handle stress differently based on their coping styles and symptoms. Learning effective ways to manage stress is crucial for maintaining your mental and physical health.
A good starting point for managing stress is to set realistic goals. This helps you avoid overloading yourself with tasks that you need to complete in an unrealistic time frame.
Break larger goals into smaller and more manageable tasks to avoid feeling overwhelmed and inadequate. This will help you focus on doable steps, thus easing the pressure you put on yourself.
In completing your tasks, remember to celebrate your progress along the way. Focus on finishing your tasks. Don't aim for perfection. Embrace the chances to learn that come from challenges. This approach will help reduce stress and improve your overall job satisfaction.
Creating a supportive workplace culture to deal with imposter syndrome
Creating a supportive workplace culture means fixing imposter syndrome. It needs teamwork from leaders and employees.
HR managers and leaders are crucial in building a supportive and inclusive environment. It starts with encouraging open and honest communication. This makes it easier for everyone to talk about their experiences with imposter syndrome.
It's important to create a safe space at work where employees can share their feelings. Additionally, providing access to resources and support services is crucial.
This might include articles, books, and online courses that help boost self-esteem and confidence. These resources will make employees feel valued and empowered. This will help them deal with negative self-talk.
Professional development opportunities also play a significant role. Offering training and mentorship helps employees build both confidence and skills. Recognizing and celebrating their achievements, no matter how small, boosts their confidence. It boosts their confidence in their abilities.
It’s also key to understand that failure is a normal part of learning and growth, helping with personal and professional development.
By using these strategies, leaders could create a supportive environment. It helps manage imposter syndrome and boosts employees' mental well-being and careers.
Conclusion
It affects high-level leaders and Malaysian executives. However, it is a common experience that affects many people. However, it does not have to dictate your life or career.
Identifying and understanding the causes of imposter syndrome is key. So, practical strategies are used to overcome it. These are crucial steps in regaining confidence in your abilities.
Address these issues. Then, you could pursue your goals with more clarity and resilience. This process involves self-reflection. You seek support and adjust your view of success and failure. This will greatly impact your career. Above all, it’ll help you excel at work.
Remember, you are capable, deserving, and worthy of success. Believe in yourself. Treat yourself with kindness and understanding. This is vital during times of self-doubt or failure. Embrace imperfections and mistakes as opportunities for learning and growth.
So, be kind to yourself. Challenge negative thoughts with self-encouragement and affirmation. The rest will follow.
FAQs
- How do you deal with imposter syndrome?
Dealing with imposter syndrome could be hard. But there are many ways to manage self-doubt and inadequacy.
The first step to overcoming self-doubts is to recognize and acknowledge your feelings. Be your truest self and understand that it is a common phenomenon – the world is not against you. It affects even high-achieving individuals.
Challenge your negative thoughts by reflecting on your accomplishments and capabilities. Even if you encounter failures, try to see them as part of the learning process. Focus on what you can learn from your mistakes, which will help you grow and improve in the future.
- Is imposter syndrome real or just an excuse?
Imposter syndrome is a real psychological condition. Individuals with it feel low self-esteem, doubt their abilities, feel inadequate, and fear failure. It also includes the fear of getting exposed as a "fraud" or "imposter" despite having clear evidence of success or competence. It will affect anyone regardless of their level of success, qualifications, or accomplishments.
People with imposter syndrome tend to say their successes are due to "luck" or external factors. They do this rather than crediting their abilities and effort. This mindset could lead to chronic stress, anxiety, diminished confidence, and even depression.
In the workplace, it may result in poor performance. Additionally, it will strain personal relationships and negatively impact overall quality of life. It is essential to recognize and address the patterns of imposter syndrome.
Doing so helps individuals regain their confidence and achieve a more balanced view of their successes. This change in perspective is key to both personal and professional growth, as well as improving overall well-being.
- Why do people develop imposter syndrome?
People can get imposter syndrome for many reasons. Complex causes that may be traced back to early life often root it. Perfectionists often set extremely high standards for themselves, always aiming for perfection.
When they do not meet these lofty goals, they may feel like failures or impostors, even though they have clear proof of their successes.
Early experiences can contribute to imposter syndrome. They include high expectations from parents. These are common in Malaysian families. There is also academic pressure and comparison to siblings or peers. These factors from childhood can set the stage for feelings of inadequacy that persist into adulthood.
Social norms and cultural values focus on success and approval. They can worsen imposter syndrome. Individuals may feel pressured to meet societal standards of success or to live up to the expectations of family, peers, or colleagues.
For instance, it is quite common for Malaysian parents to have high expectations for their children. This pressure can lead to feelings of inadequacy and self-doubt, further fueling the cycle of imposter syndrome.
- Does imposter syndrome ever go away?
Imposter syndrome is a real and common issue that can affect our mental health and well-being. However, with the right awareness, support, and coping strategies, it is possible to overcome imposter syndrome and succeed in your personal and professional life.
- How do you motivate someone with imposter syndrome?
Motivating someone with imposter syndrome involves empathy, encouragement, and practical support. It is crucial to offer specific and genuine praise for their achievements, efforts, and strengths.
Highlight their contributions and successes and acknowledge the value they add to the team or company. This approach boosts their confidence. It also helps them see their worth and contributions clearly and objectively.
Provide guidance, mentorship, and coaching to help the individual face challenges and overcome obstacles. Offer constructive feedback, practical advice, and resources to support their growth and development.
Help them identify their unique skills and qualities and challenge any self-limiting beliefs and negative self-talk. Encourage them to keep a journal or record of their accomplishments and progress to track their success over time.
If imposter syndrome significantly impacts someone's well-being or performance, encourage them to seek help from a therapist, counsellor, or coach. Professionals can provide strategies and tools to manage imposter syndrome and boost confidence.
Some places you could go to include the MMHA (Malaysian Mental Health Association) or the Talian Kasih hotline at 15999. These steps can help individuals overcome imposter syndrome and fully embrace their true capabilities.
