Impostor Syndrome in the Workplace: What It Is and How to Overcome It?

Have you ever:

• Not applied for a new job because you didn't think you were qualified?
• Needing to ask someone more senior than you for help but didn't want to waste their time?
• Set a higher bar for yourself than you do for your direct reports?
• Thought that you're going to be “found out” and not good enough to be in your role?
• Felt anxious in speaking up because you felt like you don't “know enough”?

It's that nagging voice at the back of our minds, whispering that we're frauds, reminding us that any moment now, someone will see through our facade and realize the truth. This type of thinking is often associated with impostor syndrome. It's hard enough getting to where you want to go without dragging around the extra emotional baggage of feeling like you don't belong.

Impostor syndrome in the workplace is a frequent experience among professionals. But what is it, why does it happen, and most importantly, how can we overcome it?

What is Impostor Syndrome?

At work, it can lead to being excessively hard on yourself, doing things out of fear rather than pursuing your aspirations, and shrinking away from your will to take action.

This self-doubt is really all about perception. Although, to those going through it, it feels like reality. The reason why it feels terrible is because the person may unconsciously place judgments on themselves for not having reached a high level /threshold/ benchmark that would be considered “permission” to be comfortable in their own skin.

High performers are prone to Impostor Syndrome because leaders compare themselves with others or are trying to emulate an idea of what they think others want of them. They're also likely interested in improving themselves and developing authenticity, and they value excellence.

The irony is that their self-doubt may make them believe that they are not intelligent, capable, or creative enough, and if they believe that, then it becomes their reality. Because they put a lot of energy toward maintaining this belief, the conviction inherent in the belief makes it seem more real—when, in reality, believing in oneself has the power to reshape their perception and open new possibilities.

The “Impostor Cycle”

Dr. Pauline Clance was one of the original psychologists who founded this social experience and gave it a name “the impostor cycle.”

Her cycle identifies the combination of excessively high personal standards and critical self-evaluations that perpetuate impostor syndrome:

1. A set of circumstances leads to anxiety and self-doubt regarding achievements.
2. This anxiety and self-doubt leads to…
   • Arduous and over-preparation
   • Typically procrastination followed by last-minute hard work
3. This hyper-positive reception of excitement and self-congratulation is only temporary.
4. The excitement runs out and you are compounded by feelings of inadequacy, self-doubt, depression, fear of failure, and anxiety.
5. Achievements fade from the mind as quickly as a passing summer breeze, and you're left with the fear that you won't be able to replicate your achievements and the fear of being found out as a fraud.

4 P's of Impostor Syndrome

According to Clare Josa, author of the book “Ditching Imposter Syndrome,” the 4 P's are perfectionism, procrastination, project paralysis, and people-pleasing. Let's take a closer look at each one and what it can look like in the workplace for individuals, especially those in management and leadership positions.

Perfectionism

When someone is experiencing imposter syndrome, one of the 4 P's they may exhibit is that of a perfectionist. In the words of Clare Josa, 'my best is not good enough.' To the outside world, they appear to be delivering high-quality work day in and day out, but to themselves, it is never quite good enough.

As a result, they are constantly nitpicking, tweaking, revisiting, editing, and over-delivering, which can create feelings of frustration and demotivation among team members.

Procrastination

If someone is struggling with imposter syndrome, you may notice that they wait until the deadline looms to start or complete a project. You may chalk it up to being lazy or lacking time management skills, but in reality, Clare Josa says it teaches us that an imposter syndrome suffer is utilizing procrastination to numb the fear of the failure of rejection, making it one of the 4 P's someone may utilize.

Project paralysis

Project paralysis is much less known than perfectionism, procrastination, and people pleasing but should still remain on your radar when it comes to imposter syndrome. Those who display projects paralysis become unable to make decisions or move forward with a task, project, or even their entire job until they get a consensus of approval (no matter how small it may be), as they constantly fear getting it wrong, being exposed and criticized or condemned.

People Pleasing

The final and most common of the 4 P's on Clare Josa's list is that of people pleasing. If an individual is engaging in people-pleasing, you will probably notice them not speaking up in meetings, offering feedback to the boss, or disagreeing with the group consensus.

You may also notice them going out of their way, at their own expense, to meet the demands of others, even if they are completely unreasonable. This can be problematic in the workplace as it can lead to burnout, cause constant low-grade stress, and damage an individual's credibility as a manager.

Why Does Impostor Syndrome Occur?

The roots of impostor syndrome can be varied. Cultural and familial pressures, societal expectations, and personal anxieties often intertwine to give birth to these feelings of inadequacy.

1. Perfectionism: This often goes hand in hand with impostor syndrome. Individuals who set extremely high standards for themselves can feel like failures when they don't meet those standards.
2. Comparison: In today's connected world, it's easier than ever to compare ourselves to others. Whether it's through social media or in our workplaces, seeing others' successes can amplify feelings of inadequacy.
3. New challenges: Starting a new job, receiving a promotion, or entering a challenging work environment can trigger impostor feelings because we're stepping out of our comfort zones.

The Effects of Imposter Syndrome in The Workplace

Impostor syndrome can have tangible impacts on work performance, mental health, and personal well-being:

1. Burnout: Continuously feeling like a fraud means consistently striving to prove oneself, leading to overwork and eventual burnout.
2. Stagnation: Some may avoid taking risks or accepting new roles and responsibilities for fear of being 'found out'.
3. Mental health: Chronic feelings of inadequacy can lead to anxiety, depression, and a decrease in overall job satisfaction.

Why Does Impostor Syndrome Show up at Work?

Life can feel more or less certain at any given time, with different amounts of pressure over time.

Impostor syndrome shows up because we tell ourselves that we need to control our environments so that we don't feel like impostors. This environmental control comes in the form of our perceived pressures and expectations, and they sound a lot like this:

• “I need to be the best…”
• “I must not make any mistakes…”
• “I need to know everything about XYZ…”
• “I need to accomplish XYZ before I say I'm a 'real' XYZ…”
• “I need to be impressive so that people think I'm competent…”
• “If I don't meet my goals, I'll be the laughingstock and never seen as someone credible…”
• “I can't say I work at [Incredible-Company] because I don't have the lifestyle/wealth/expertise that people would expect for someone of my status…”

In other words, “This part of me will be hated, and I don't want to be hated, so I better change myself.”

It's often an internalization of family or societal values placed on us (or that we chose to take on) to surpass a certain threshold to feel acceptable and worthy of love and care. This is reinforced by media and cultural traditions that perpetuate ideas of inadequacy and how things ought to be before you are placed on a pedestal as someone who's accomplished.

This is becoming noticeable and commonplace for people as they enter the workforce because the world becomes more open. Instead of being only exposed to teachers and classmates, workers enter the entire globe and see their future selves in terms of finance, relationships, figureheads, etc.

Without a sense of psychological safety, those who struggle with this self-doubt might believe that they are not competent, intelligent, creative, or accomplished enough. This belief diminishes their faith in their ability to self-manage and guide themselves well, and it also discourages their ability to set and move toward better career goals.

How to Overcome Imposter Syndrome at Work?

• The first step is recognizing and acknowledging the feelings of impostorism. Understand that it's a common experience and doesn't reflect reality. 
• Recognize that imposter syndrome is common and can affect anyone, regardless of their level of success or experience. You are not alone in feeling this way, and there is nothing wrong with you.
• Separate your feelings from facts and observe your thoughts as they arise. Question them. You might start to realize your self-sabotaging and lizard-brain state. For example, when you think, “I'm not smart enough for this project,” ask yourself, “What evidence do I have for this? What would I say to a friend who thought this?”
• Constructive feedback can offer an external perspective on your capabilities. It can be reassuring to hear about your strengths and areas of growth from others.
• Reframe your thoughts and feelings by reminding yourself of your achievements, strengths, and positive feedback. Write them down in a journal or a list, and read them whenever you feel like an imposter. For example, if you receive a compliment or an award, write it down and say thank you instead of dismissing it or attributing it to luck.
• Strive to become an expert and acquire more knowledge, skills, and experience in your field. This will boost your confidence and credibility, and also help you serve others better. For example, you can take courses, read books, attend workshops, or join professional associations to learn from others and share your insights.
• Keep a record of your accomplishments, accolades, and positive feedback. Revisiting this can serve as a reminder of your capabilities.
• When you catch yourself thinking negatively, try to challenge those thoughts by building can-do attitude. Ask yourself if they are based on facts or assumptions. Realize that no one can do everything perfectly, and ask for help when you need it. You don't have to prove yourself by doing everything on your own or by sacrificing your well-being. Surround yourself with supportive people who can help you grow and achieve your goals.
• Open up to be vulnerable and talk to someone you trust about your imposter feelings. You will likely find that they can relate to you and offer you support and encouragement. You can also seek guidance from a mentor or a coach who can help you see your value and potential.

Impostor syndrome is a challenge, but it's one that can be overcome with self-awareness, resilience, and the right tools. By understanding its roots and actively working to counteract its effects, individuals can boost their self-confidence, improve their performance, and find greater satisfaction in their professional lives. After all, you've earned your place where you are—it's time to own it.