Understanding and Overcoming Imposter Syndrome

“Any day now, they’re going to realise what a mistake they made in hiring me. I bet they’re already wondering this”

If this sounds like your inner monologue, you're likely experiencing Imposter Syndrome.

How often do thoughts like this one cross your mind? For some people they occur quite often. When they do, they bring a cascade of emotions, most of them not helpful. 

These thoughts of being a fraud or being exposed and the anxieties, insecurity and dread that follow are all part of Imposter Syndrome.  

Characteristics of Imposter Syndrome

We all doubt ourselves sometimes. So you might be wondering what imposter syndrome feels like. Here are the most common characteristics of imposter syndrome:

Self-doubt

A lack of self-worth and self-efficacy results in persistent feelings of anxiety regarding their ability to succeed. Success at work is viewed as an unattainable and risky goal, not a reality that can be achieved with focus and dedication. 

Undervaluing contributions

People experiencing imposter syndrome undermine the worth of their achievements, which results in a persistent sense of incompetency. 

Sabotaging self-success

Imposter syndrome reinforces feelings of inefficacy. It pushes people to go out of their way to make poor or risky decisions. 

The imposter phenomenon causes people to experience a fear of success. They believe it is unattainable no matter how hard or often they try to attain it — success isn't meant for them and this becomes a self-fulfilling prophecy. 

Setting unrealistic expectations

Imposter syndrome creates the sensation that our best isn’t enough. It pushes people to set unrealistically high standards to accommodate for feeling inadequate when accomplishing realistic, timely, complex, and challenging goals.

Continuous fear of not living up to expectations

No matter what goals people set, imposter syndrome affects their ability to achieve them. It causes people to feel as if they are not able to fulfil expectations they set and others set for them, despite their best efforts. They perceive these expectations as a burden they cannot shake instead of a challenge they’re excited to overcome. 

Burnout

To overcome a sense of incompetence, people push themselves. They expend their energy quickly. Work starts to become more of a chore than a source of meaning and purpose, and they lose much of their passion for what they do.

Types of Imposter Syndrome

Imposter syndrome comes in many forms.

In reality, people may find themselves fitting more than one type over time. See if you recognise yourself in any of these patterns of thought and behaviour.

The Perfectionist

As the name indicates, this type has to be sure everything gets done with perfection. Achieving an outcome or completing a task is never enough. 

The perfectionist is always hungry for more success, better outcomes, and higher prestige. Perfectionism results in feeling unsatisfied no matter how much hard work they do and ambitious goals they achieve.

Underlying emotion: fear of losing control

The Superwoman/man/person

This type thrives in showing off their ability to take on a lot of work in a short period of time. They are willing to work overtime to achieve the validation of their colleagues and managers. 

They are trying to prove that they are capable of handling anything.

Underlying emotion: fear of free time and taking time away from work for personal fulfillment

The Natural Genius

This type of imposter thrives on being so quick and slick in getting things done. They believe that they got it right the first time. Feedback cycles, critique, or rework is threatening — if they didn’t get it right, they failed. They put minimal effort into their work yet often succeed. 

This pattern of minimal effort and good results was likely there throughout their lives. They never have to put in the extra work, until they do. 

Underlying emotion: shame of failing 

The Soloist

Like the Natural Genius, this type is not interested in getting support from others to do their work. However, the soloist resents others altogether. The Soloist is not willing to ask for help, regardless of the situation. 

Asking for help can leave them vulnerable and expose what they don’t know or can’t do.  

Underlying emotion: shame in asking for help

The Expert

“I must have all the credentials before I can even think of applying to this job.” This type of imposter feels the compulsive need to have all the knowledge and experience before even attempting the job. They may be critical of others around them who “work to learn” or take aspirational roles, while also not recognizing that certainty and having all of the answers isn’t expected. 

In a fast-changing environment, no one is an expert in what to do next.

Underlying emotion: fear of inadequacy 

The Noticer

This type can’t be proud of their work or themselves because they immediately notice things that still aren’t perfect. Whether in a work product, a meeting or in the clothes they wear, the Noticer is forgiving of others but doesn't extend the same grace to herself. When a tough project ends, the Noticer feels relief, more deflated than elated. 

The Noticer is hyper-aware of the competition, real or imagined, and secretly believes that she will always miss the bar. 

Underlying emotion: fear of not belonging

The Discounter

The Discounter automatically rationalizes away evidence of their own competence, achievement, or high regard. “People think well of me because they really don’t know what they’re talking about.” This type of imposter doesn’t value or trust their network of supporters very much.

They doubt the quality or level of competition in any effort that they succeed at and are ashamed to share something that “anyone could have done.”   

Underlying emotion: not being enough

10 tips for dealing with your imposter syndrome

Here are some tips you can use when struggling with any version of feeling like an imposter.

1. Understand the doubt

2. Assess the evidence

3. Refocus on values

4. Reframe around growth

5. Get out of your head 

6. Practice self-compassion

7. Be kind to yourself

8. Keep failure in perspective

9. Practice mindfulness

10. Seek trusted feedback from your network