No matter how much proof exists that someone is successfully navigating their lives, relationships, and career, sometimes that person may still hold false beliefs that they aren’t as capable as others think they are. This feeling is known as imposter syndrome. Unfortunately, in the workplace, this phenomenon may be more complicated to detect and manage.
For instance, a worker may be feeling insecure in their role as a manager and believe they don’t belong in the position. When, in actuality, they are doing an excellent job, and what they are feeling is imposter syndrome. So how can a person know if they have imposter syndrome? Below, we discuss the science and stats behind this phenomenon, how to recognize it at work, and seven effective ways to defeat it.
The Science & Stats Behind Imposter Syndrome
In 1978, psychologists Pauline Clance and Suzanne Imes coined the term “impostor phenomenon” in the paper Psychotherapy Theory, Research, and Practice, according to Science. They gave this name to high-performing but inwardly anxious women who were among the professionals attending Clance’s group therapy sessions. Today, an estimated 70 percent of people experience these impostor feelings at some point in their lives, according to the International Journal of Behavioral Science. Impostor syndrome affects people from all parts of life, and according to an article in Cleveland Clinic’s Health Essentials, “It’s often hard workers, high achievers, and perfectionists who are most likely to feel like frauds. Even Einstein once said that he thought his research got way more attention than he thought it deserved.”
Scientific literature defines imposter syndrome, or imposter phenomenon, as a psychological state in which people express self-doubt on their accomplishments and skills, despite factual evidence or other people indicating otherwise. So why do people experience this phenomenon? According to an article in Time, there’s no single answer. Some experts believe it has to do with personality traits, like anxiety, while others focus on family or behavioral causes. Factors outside of a person, such as their environment or institutionalized discrimination, can also play a significant role in spurring impostor feelings. In fact, imposter syndrome is thought to be most prevalent among women and underrepresented racial, ethnic, and religious minorities. Now that we know imposter syndrome affects people in all facets of life, it’s time to take a deep dive into how it affects those in the workplace.
Imposter Syndrome in the Workplace & Its Consequences
According to Health Essentials, at work, people with an imposter mindset often attribute their success to luck rather than their abilities and work ethic, which could hold them back from asking for a raise or applying for a promotion. They might also feel like they have to overwork themselves to achieve the impossibly high standard they’ve set. What are the impacts of this phenomenon? Kajabi, an all-in-one knowledge commerce platform, released a study on the effects of imposter syndrome on entrepreneurs and small business owners. Key findings in this study included:
- Eighty-four percent of entrepreneurs and small business owners experience imposter syndrome.
- Many entrepreneurs are worried about being “found out” for lack of knowledge or ability.
- A greater percentage of male entrepreneurs experience intense feelings of imposter syndrome compared to women.
To understand these statistics better, Endominance spoke with Dylan Gambardella, one of Forbes ’30 Under 30′ and CEO and Co-founder of Next Gen HQ. When asked about why he thinks the numbers of entrepreneurs and small business owners are so high in terms of experiencing imposter syndrome, Gambardella suggests, “Entrepreneurs face imposter syndrome nearly every single day. It’s real! The Next Generation wants to be more entrepreneurial than ever before, as demonstrated by young people valuing career autonomy above nearly all employment factors. Young entrepreneurs often don’t have much in terms of experience to pull from, leading to feelings of vulnerability and stress. That lack of confidence can manifest into the imposter syndrome.”
7 Effective Ways to Overcome Imposter Syndrome at Work
When asked to define imposter syndrome and advice about how to overcome it, Gambardella reveals, “To me, imposter syndrome is feeling like you’re not worthy – like you’re a fraud. It’s no fun. Such emotions can be defeating, though if you’re an entrepreneur, you have to embrace the sensation – it’s par for the course. I’m a fan of embracing it.” He goes on to add, “If you wake up one day and think: ‘We have this great mission, scaling product, vast dreams… but I have no clue what I’m doing. What is wrong with me?!’ That is normal. These feelings can be our partners in innovation – once we accept that it’s okay to feel as such, we can get back to building!” So what can be done to deal with this phenomenon? Below, we have gathered seven of the most effective ways to deal with imposter syndrome at work.
Turning a Negative into a Positive
According to Health Essentials, psychologist Susan Albers suggests, “Remember that smart, high-achieving people most often deal with imposter syndrome. So the very fact that you recognize it in yourself says a lot about you. True imposters don’t have this feeling. So let that be motivation to continue pushing forward.”
Be Mindful of Language
In a recent Harvard Business Review (HBR) article, it is recommended that employees pivot the language they use to describe themselves. The article states, “We must take seriously the language we use to describe our experiences at work. If your team members describe having feelings of imposter syndrome or even name it directly, listen intently. Honest conversations about what it takes to “win” in your workplace culture can help your team members adjust inaccurate self-assessments.” It also adds, “Share your own experiences of imposter syndrome and highlight the conditions that triggered that response, such as chronic underrepresentation, uncredited work efforts, and microaggressions.”
Separate Feelings From Facts
“Chances are, you’ll feel imposter syndrome creeping in at some point in your life. Be ready for those feelings, observe them, be mindful of them and be ready with a response,” Dr. Albers suggests. She also adds, “Recognize that just because you think these things doesn’t mean they are true. If your mind says, ‘I don’t know what I’m talking about,’ remind yourself that you know more than you think you do and are capable of learning.”
Take Note of Your Accomplishments
Health Essentials also recommends that in moments where you feel less-than, it can be helpful to have a tangible reminder of your successes. For example, when your manager sends you an email recognizing your excellent work on a project, save that email in a special folder. Likewise, “The next time someone starts to sing your praises, allow yourself to truly appreciate what is being said,” states Elizabeth Cox, an educator who created an animated video on imposter syndrome.
Stop Comparing
“Focus on measuring your achievements instead of holding them up against others,” suggests Health Essentials. Comparing your life to a carefully curated influencer’s social media feed, for example, is a trap for feeling like you don’t measure up.
Talk to Colleagues
According to Justin Kruger, a professor at New York University Stern School of Business, an effective tactic in overcoming imposter syndrome is talking to other people. He states, “We can’t peer into the minds of others and see that, ‘Wait a minute, everyone else is also just as mystified!’ So people need to make an effort to discuss their performance with their peers. When you discover that the people you admire (or fear) sometimes worry about their own achievements, it can give you perspective on your anxieties.”
Speak With a Therapist
A therapist can help you recognize feelings associated with imposter syndrome and create new behaviors to get past them. “Action really helps overcome this,” Dr. Albers says. “It’s about not getting stuck in the thought of ‘I can’t do this’ but making sure that you take action and move forward.”
