The Silent Critic: Understanding and Working with Imposter Syndrome

We often joke about imposter syndrome with colleagues and friends in a light hearted way as we talk about the projects we are struggling with or responsibilities that feel heavy, but at the end we laugh and say we’re doing fine. Imposter syndrome is more than a buzzword however, it can affect people’s mood, sense of self-worth, and long term wellbeing or ability to stay in a specific role long term.

What is Imposter Syndrome?

Imposter syndrome is a psychological experience that many people experience, particularly among high achieving individuals or perfectionists, who despite their accomplishments, positions, and references have an internal sense of significant doubt that their achievements are adequate to put them in the positions that they are, and often experience a fear of “being exposed” as a fraud, or “found out” that they actually don’t measure up.

Imposter Syndrome is often marked by:

• Persistent self doubt that you are incapable, unintelligent, or unqualified.
• Often attribute your success to luck or timing, rather than personal skill.
• A fear of being “exposed” that you are a fraud or incompetent.

There are numerous different factors that can lead to imposter syndrome:

• High achieving environments often place a lot of pressure on individuals to perform, such as university programs, gifted classes at school, and certain professions or positions.
• Beginning a new task, challenge, or job can trigger imposter feelings as you are being thrown into a new environment with new expectations and may lack previous experience.
• Childhood family dynamics can lead to perfectionism and pressure to succeed based on the expectations of parents or other family members, and can be particularly significant if other siblings are high achievers.
• Certain personality traits can also contribute to feeling imposter syndrome, such as perfectionism, neuroticism, and low self-esteem.
• Lack of support in social settings, workplaces, or schools can also lead to feelings of isolation and lack of belonging.

How to work with feelings of imposter syndrome.

• Opening up about feeling like an imposter or fraud is an important step towards reducing imposter syndrome. Imposter syndrome thrives when you are isolated. Try sharing how you feel with a peer at school or work, friends, or family members. They can often help to mitigate skewed self-perceptions.
• Validating yourself and saying something like “yes, some of my success may be based on external factors that happened to line up, but a large part of it was my willingness to work hard and put myself out there.”
• Making a list of your successes can be a helpful way to provide yourself with evidence that you are capable of learning new skills and overcoming challenges.
• Acknowledge that feelings are information, not facts about your situation. If you feel like an imposter or fraud it may indicate that your self-esteem is low, you need additional support in your current role or responsibilities, or it may be a normal part of beginning a new challenge. Acknowledge these feelings and remember that feeling like a fraud does not mean that you are a fraud, but rather may be an indication of a need that is not being met.

Imposter syndrome can feel debilitating or overwhelming, but you don’t have to face it alone! Here at Through the Woods Psychology, we can help support you to overcome your feelings of imposter syndrome and help you thrive! Visit our website to learn more or to book your free consultation today. You can also get in touch by email at info@throughthewoods.ca or phone at (403) 984-7922.