To deal with imposter syndrome at work, you should take a more gentle approach to your work culture, set realistic goals, recognize your achievements, seek a mentor, and take steps to enhance your general well-being.
Imposter syndrome is a common phenomenon mostly occurring at work, school, organizations, and events. At certain points in life, you may have thoughts about not being good enough or feel like you do not deserve to be part of a specific group due to a lack of skills or something similar.
If this is true for you, you are likely to have experienced imposter syndrome. Luckily, there’s a way out. In this article, we explain what imposter syndrome is and how people develop it, share tips on how to deal with imposter syndrome at work, and discuss when to ask for professional help.
Key Takeaways
- Imposter syndrome is a common phenomenon people experience at work, school, or similar organizations.
- One of the leading causes of this phenomenon is the lack of self-esteem and self-worth, which starts at an early age.
- This syndrome is characterized by feelings that we are not good enough, we don’t belong to a certain community, or we are a ‘fraud.’
- There are five main types of this syndrome—perfectionist, expert, natural genius, independent performer, and superhuman.
- Some of the best methods for dealing with imposter syndrome at work are separating our feelings from our actions, opening up to the people we confide in, having realistic expectations of ourselves, focusing on our achievements, and seeking professional help.
What is Imposter Syndrome at Work?
Imposter syndrome at work is the feeling of self-doubt related to various work activities, achievements, and goals. It is a widespread psychological phenomenon that can have a notable impact on people’s mental health and decrease their productivity and performance.
Even though this phenomenon does not fall under any diagnosis category, not knowing how to address imposter syndrome can lead to more serious health issues. For instance, you may become a highly sensitive person or suffer from social sickness, depression, anxiety, distressed behavior, and burnout due to dissatisfaction and the high pressure you put on yourself.
Similarly, imposter syndrome can diminish one’s virtues, dexterity, strength, and talents, making them unseen or unheard even though they deserve better treatment.
Although it revolves around underperformance and the lack of achievement, this syndrome commonly affects individuals who are overachievers by nature. Even people who are experts in their fields experience it.
It is important to note that overcoming imposter syndrome is not always easy. Even if you constantly thrive and are part of a supportive work environment, you may need to dig deeper to find the solution to your problem.
Why Does Imposter Syndrome Happen?
Imposter syndrome occurs when people lack self-confidence and overall self-worth, which may have started in childhood or other early periods of their lives. Perfectionism and the overachievement mindset are also the roots of this phenomenon.
Additionally, circumstances and one’s environment may contribute to this phenomenon. For example, an individual who works with people whose race, ethnicity, or gender is different from theirs may feel isolated and develop this syndrome. Finally, the habit of comparing yourself to others can cause self-doubting beliefs and wrong conclusions about other people being superior to us.
5 Types of Imposter Syndrome
There are five main types of imposter syndrome, as described by Dr. Valerie Young, Ed., based on how people act and feel in particular situations.
Let’s learn more about them:
#1. The Perfectionist
You can recognize this type of imposter syndrome in people who mainly concentrate on ‘how’ something is done, how to achieve certain results, and how the entire process will end. Such individuals almost always focus on their flaws instead of their strengths.
If they nail the job nine times out of ten, they will be concerned about the one time they did not do it perfectly. In addition, the ‘perfectionists’ struggle with task coordination because they think no one else but them can do them right.
#2. The Expert
People with the ‘expert’ imposter syndrome are primarily preoccupied with how much they can do and learn. They tend to speak only if they are entirely sure about something and constantly seek more knowledge and improvement. If individuals with this type of imposter syndrome find out about the gap in their knowledge or skill set, they will likely feel shame or low.
#3. The Instant Master
The ‘instant master’ or ‘natural genius’ is a person with imposter syndrome who focuses on how they perform work and when it is done. They measure success according to the time they spend mastering a particular skill and how easy it is for them to do so.
For instance, they may try to improve interpersonal skills or even skills that require a lot of time and effort to build (e.g., technical skills). If they cannot master them on the first try, they usually feel ashamed and give up quickly.
#4. The Independent Performer
The ‘independent performer’ or the ‘soloist’ is a person who is mostly concerned about who does a certain task. Such individuals rely on themselves, and even when they are unsure about something, they avoid asking questions, as they believe this is a sign of incompetence.
If someone addresses their work and proposes corrections, help, or tutoring, the soloists feel a lack of self-worth.
#5. The Multitasker
If your central working point revolves around how many roles you can fulfill at once, you may have the ‘multitasker’ or ‘superhuman’ imposter syndrome type. Specifically, you may focus on performing well and excelling in several roles simultaneously.
Usually, you behave this way to prove your value. If you fail to thrive in any role, you may feel shame due to your core belief that you must handle all the tasks and perform them perfectly.
9 Practical Strategies for Overcoming Imposter Syndrome at Work
Due to its complexity, imposter syndrome can be challenging to deal with. However, with proper methods, support, and persistence, you can erase this phenomenon from your life.
Let’s check the best nine practical strategies on how to overcome imposter syndrome at work:
#1. Stop Comparing Yourself to Others
One of the most valuable tactics for dealing with imposter syndrome at work is to ditch the habit of putting your performance and the achievement of others on the scale. In a way, it is pointless to make comparisons as you may not have the same experience as your coworkers or do exactly the same job.
Realizing that you need to ‘compete’ with yourself rather than with others will free you from focusing on other people’s accomplishments and lay the foundation for your own self-growth.
#2. Acknowledge Your Feelings, but Move On
Ignoring your feelings will certainly not help you tackle imposter syndrome. We cannot control how we feel, but we can surely acknowledge it. So, instead of trying to suppress your emotions or identify them as bad, you should recognize them and tell yourself there’s nothing wrong with feeling this way.
This will allow you to focus more on your work and release the emotional burden, which can help you enhance your work performance.
#3. Look for a Mentor
Dealing with self-doubt at work can be much easier if you have someone to look up to. In other words, you should find an expert in the field you want to thrive in and ask them to be your mentor.
Once you do this, whenever you lack confidence, you can ask your mentor for help or remember what they told you. This will calm your insecure thoughts and assure you that you are doing the right thing.
#4. Learn From Team Members
You can learn different skills from your coworkers, which can help you gain more confidence. Some of your colleagues may have also had symptoms of imposter syndrome and managed to resolve it. You can ask for direct advice or try to figure out how they handled this phenomenon and use it for self-help.
In addition to learning from your team members, our advice on dealing with imposter syndrome at work is to look for networking opportunities where you can acquire knowledge from your field.
#5. Remember Your Achievements
You may be inclined towards black-or-white thinking and believe that you cannot do anything right, which is, of course, not true. To counter this belief, you can journal your progress and see how much you’ve improved over time.
You can also list your achievements, including instances when someone praised you for doing a great job, your promotions, and your professional references. Keep your achievement list or journal close to you and use it as a constant reminder when imposter syndrome symptoms start to show up.
#6. Set Realistic Expectations
Another tip on dealing with imposter syndrome at work is to avoid unrealistic expectations and perfectionism, which can negatively affect your workplace confidence. This is because you may push yourself too hard compared to your resources (energy, time, working conditions, etc.).
For instance, you can have good time management skills, but you may want to do more than possible in an eight-hour shift. Having a false hope that you can prove your value by overworking may backfire and lead to exhaustion and mental health decline.
#7. Find Someone To Talk To
Dealing with imposter syndrome at work also implies realizing that you are not alone. This can help you open up to someone you trust and who you think can be supportive.
Describing how you feel to someone is good because you can release stress by sharing thoughts and feelings. This further means that you won’t be stuck in your head, accumulating negative energy and heavy thoughts, and you may also get sound advice on tackling imposter syndrome at work.
#8. Do a Reality Check
Next time you have intrusive thoughts about not being good enough or feeling like a fraud, ask yourself, ‘Is this true?’ Try to find evidence for your thoughts, and if there is none, try to shift your mindset to positive work aspects.
For example, remember times when you completed a difficult task. Even if minor proof supports your negative beliefs, it can become your motivation to improve.
#9. Practice Self-Compassion and Encouraging Self-Talk
Practicing self-compassion is all about saying the right words at the right time and place. For instance, you can try saying, ‘I did the best I can’ or ‘I may not have done this perfectly, but I’ll do better next time’ when imposter syndrome emerges.
You can also be self-supportive and encourage yourself with messages like ‘You can do this’ or ‘No matter how unsure you might feel, you will succeed.’ These methods can help you reframe your thoughts and rewire your brain, essential for battling imposter syndrome.
When to Ask For Professional Help
If you experience serious problems with mental health and your well-being, this is a sign to seek professional help. You should also do the same if you have already tried various self-help methods, but none of them or a few of them actually work.
One of the best practices for dealing with imposter syndrome at work is to go to psychotherapy or attend coaching courses. Therapists will help you identify the root of your problem—-why you have certain beliefs and when they originated. Plus, these experts can assist in developing sound strategies to fight this phenomenon.
Lastly, working with professional career coaches will help you recognize your strengths, skills, and virtues. This will speed up finding a solution to imposter syndrome, which can sometimes involve a change of environment or even a career change.
Final Thoughts
Learning to deal with imposter syndrome at work can change your quality of life and help you preserve your mental and physical health. There are several types of imposter syndrome—perfectionist, expert, instant master, soloist, and multitasker.
Regardless of the type you may belong to, it is crucial to remember that you are not alone in this. It can be helpful to pay attention to your thoughts and feelings (reframing thoughts and not suppressing emotions) and find a mentor and someone to talk to about this.
You can also set realistic expectations for yourself, encourage positive talk, acknowledge your achievements, and practice self-compassion. Finally, if things get serious, you can always seek professional help (e.g., from psychotherapists or coaches).
How to Deal With Imposter Syndrome at Work FAQ
#1. How do I know if I have imposter syndrome?
To know if you have imposter syndrome, you can look for signs such as having self-doubt and limiting beliefs for yourself, like the ones of never being good enough. Also, overworking and having unrealistic expectations of yourself may indicate the presence of this phenomenon.
#2. What is the cure for imposter syndrome?
The cure for imposter syndrome is recognizing it and then using effective strategies to manage it. Some of the best methods for dealing with imposter syndrome at work include accepting your feelings, seeking advice from team members and mentors, doing reality checks, and hiring a professional for help.
#3. How to help someone with imposter syndrome at work?
To help someone with imposter syndrome at work, you can encourage them to talk about their feelings and share their opinions on their situation. If you are more experienced than your colleague, you can offer guidance and tips for overcoming this phenomenon.
