Let's stop calling it the imposter syndrome.
Ellen was a Senior Manager with a top consulting firm when she came to see me. Her manager had informed her a month earlier that she was on a short list for an upcoming promotion. However, she expressed doubts about deserving it, and questioned if she would be able to deliver at Managing Director level, and if she was ready for the challenge. She shared these concerns with me during our session.
In my coaching sessions women, and also men, frequently mention that they struggle with “imposter syndrome”. However, I am reluctant to embrace this expression. Researchers Pauline Clance and Suzanne Imes first described the "imposter phenomenon" in a 1978 study of a high-achieving group of women as “an internal experience of intellectual phoniness”.[1] Over time, this notion became pathologised, especially for women who became stigmatised for struggling with feelings of inadequacy, second-guessing, and mild anxiety at work.
And yet, most people who have reached higher levels of success or seniority in their careers that I have coached have admitted to the occasional feelings of doubt in their abilities and worry that they are unqualified or undeserving of their positions. Research supports this suggesting that roughly 70% have at one time or another suffered from what we refer to ‘imposter syndrome’.[2]
It is helpful therefore if we can all collectively drop the label of imposter syndrome and instead frame the discussion around the spectrum of self-awareness and confidence.
Acknowledging that it is normal to have such feelings, I wanted to share some tips that can help.
Four strategies to overcome feelings of self-doubt
1. Focus on the facts
When it comes to managing feelings of chronic self-doubt and inadequacy, addressing the cognitive distortions that contribute to them is the key.
One simple exercise to bring perspective is to create a two-column list - on one side, "Evidence that I am incompetent" and on the other side, "Evidence that I am competent". By collecting, acknowledging, and reflecting on your competencies, you can combat feelings of inadequacy.
While you’re doing this exercise, it is important to keep an eye on your internal dialogue. Consider how you might support a friend who minimises their achievements and then apply the same supportive language to your own narrative.
If you don’t trust your own ‘facts’, consider asking people you respect and trust for feedback. Being able to obtain meaningful feedback can help you let go of worrying about what everyone else thinks of you and provide a more helpful picture of your accomplishments and value.
2. Don't aim for perfection
Recognise that your competencies are not fixed, it is better to focus on your progress rather than striving for perfection. It is impossible to grow, learn, or advance without stretching yourself outside of your comfort zone and taking risks.
Instead of focusing on failures as mistakes, see them as opportunities to learn and grow, thereby bringing you one step closer to success. To better keep failure in perspective, take time to write down the likely outcomes if a part of your effort fails rather than dwelling on your fears abstractly. In most cases, you find it does not mean the world will end.
In fact, you can protect your confidence from the start by reminding yourself that you will face obstacles and make mistakes. If you can anticipate this, then you can avoid being devastated by any setbacks or surprises. Always remember that even the most successful people make mistakes, it is part of being human. The important thing is to learn from it.
3. Practice self-compassion
Rather than rushing to diagnose or label yourself negatively when you feel anxious, acknowledge that everyone feels uncomfortable or scared at times. Instead of beating yourself, offer yourself kindness and encouragement.
Cultivating self-compassion can help you shift from seeking external validation, letting go of those fears and pressure to be perfect, and learning to be okay with who you are regardless of your accomplishments.
Judson Brewer suggests using the RAIN technique when feelings of insecurity and unworthiness are triggered. This is a mindfulness practice where you:
● Recognise and relax into the present moment;
● Accept and allow it to be there;
● Investigate your bodily sensations, emotions, and thoughts; and
● Note what is happening. This enables you to have the space to pause and reflect.
4. Make a plan
If all else fails, put together an organised plan to deal with your nerves. Make your goals more manageable by breaking them down into smaller, actionable steps with clear timelines.
When you learn to work through these feelings of self-doubt, they will often interfere less with your well-being. It’s important to remember however that these feelings will never disappear completely. Any career change is likely to trigger them. You will be faced with new experiences and roles, and that's when it is likely these issues will arise again. So it’s good to understand that even if you’re making good progress, you might be in a position where you experience these feelings again next year.
My role is to provide my coaching clients with the tools and the information to help them see those as thoughts only and reframe them when not supporting them or working against them.
Sources:
[1] Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247
[2] Sakulku, J. & Alexander, J. (2011). The imposter phenomenon. International Journal of Behavioral Science, 6(1), 73-92.
