As an HR professional, you’re probably familiar with imposter syndrome, a common phenomenon in which individuals doubt their accomplishments and fear being exposed as a fraud.
Even the most successful and competent individuals can experience imposter syndrome (yes, I’m looking at you, Beyonce, Michelle Obama and Tom Hanks…), which can lead to self-doubt, stress, and reduced job satisfaction. In this blog post, we’ll explore imposter syndrome, its typical behaviours, and how it relates to self-limiting beliefs. I’ll also suggest some practical tips to address each of these behaviours and beliefs.
What is Imposter Syndrome?
Imposter syndrome is a psychological pattern in which individuals doubt their accomplishments and have a persistent fear of being exposed as a fraud. Despite external evidence of their competence, individuals with imposter syndrome feel they do not deserve their success and have somehow fooled others into thinking they are more capable than they are.
Typical Behaviours Associated with Imposter Syndrome
There are several behaviours that individuals with imposter syndrome may exhibit. These behaviours can include:
Self-doubt and negative self-talk
Individuals with imposter syndrome may experience a constant internal dialogue that they’re not good enough or that they’ll be discovered as a fraud. This self-doubt can lead to feelings of anxiety, stress, and depression.
Do you feel that you are not experienced or knowledgeable enough to lead your team effectively, despite evidence to the contrary?
If so, you may constantly question your abilities and worry that others will discover that you are not as competent as you appear.
Perfectionism
Individuals with imposter syndrome may strive for perfection in everything they do, believing that only flawless work is acceptable. They may be excessively critical of themselves and their work, and this can lead to procrastination or even paralysis.
Do you strive for perfection in every project?
If so, you might find you are prone to procrastination, feeling stuck or not knowing where to start. You probably worry that your work is not good enough and you may spend excessive time on each task, which can lead to burnout and reduced productivity.
Downplaying Achievements
Individuals with imposter syndrome may downplay their achievements, attributing their success to luck or external factors. They may have difficulty accepting compliments and may feel uncomfortable when praised.
Do you receive positive feedback from your team or colleagues but you downplay your accomplishments, attributing their success to luck or external factors?
If so, you probably feel uncomfortable when praised and may struggle to accept compliments.
How Imposter Syndrome Relates to Self-Limiting Beliefs
Imposter syndrome is closely related to self-limiting beliefs, which are negative beliefs about yourself. These are often informed by past experiences or negative self-talk, and can seriously limit our personal and professional growth.
These beliefs are often deep-rooted and linked to your sense of identity, so can be very difficult to change. In fact, they can be so hard-wired, they may have formed unconscious biases – shortcuts the brain has adopted to deal with certain situations more efficiently.
And this is why they are so hard to change!
Top Tips for Overcoming Imposter Syndrome
Now that we’ve explored the typical behaviours associated with imposter syndrome and how it relates to self-limiting beliefs, let’s look at some practical tips that individuals can use to address each of these behaviours and beliefs.
How to address self-doubt and negative self-talk
- Tame your inner critic, and reframe your thoughts. When you notice negative self-talk, learn to pause and gently challenge those thoughts by asking yourself if they’re really true. The inner critic is powerful, so treat it with respect. Rather than relying on willpower to banish the inner critic, offer it a place at the table, but consider other thoughts too before deciding which perspective to believe. My coaching tool takes you through a step by step process on how to do this.
- Replace negative thoughts with positive affirmations. For example, if you find yourself thinking “I’m not good enough,” try replacing it with “I am capable and deserving of success.” The brain may be hard-wired, but it does have neuroplasticity – ability to change through repeated actions – so the approach of ‘acting as if’ can gradually help the brain to relearn old responses and learn new ones.
- Focus on your strengths and accomplishments. Your affirmation bias will often filter out positive feedback and only tune into criticism. Keep a journal or record of your achievements – a personal brag book or a folder of thank-you emails will help boost your confidence and reduce self-doubt. It will provide critical evidence to refer to when you are reframing your thoughts (see point 1). I’d also recommend exploring your strengths with a strengths coach or by using this coaching tool.
How to overcome perfectionism
- Set realistic goals and deadlines for yourself. Break down large tasks into smaller, manageable ones and focus on progress, not perfection.
- Reframe mistakes as learning. Remember that mistakes are a natural part of learning and growth and that perfectionism can hinder progress and productivity.
- Seek support from others, such as colleagues or a coach, who can provide objective feedback and help you stay accountable.
How to take more ownership of your achievements
- Keep a record of your accomplishments and review them regularly. This can help you recognize your strengths and build confidence. Revisiting this list on a regular basis is crucial to reinforcing the message that there may be alternative evidence to the inner critical voice.
- Learn to accept compliments graciously. The next time you receive a compliment, resist the urge to deflect or downplay it, and instead try simply saying “thank you.” Notice how it feels, and notice how the other person responds – they will probably be happy that you have accepted the compliment.
- Reframe your thinking around success. If you have a belief that we shouldn’t brag or boast, consider how you might gently shift this to recognize that it’s okay to be proud of your achievements. If you struggle, think about how you might encourage a friend to do this. It is sometimes easier to reframe in this way.
Overall, imposter syndrome is a common phenomenon that can be challenging to overcome. By recognising the typical behaviours associated with imposter syndrome and how they relate to self-limiting beliefs, individuals can begin to address these patterns and build confidence.
With conscious effort, we can learn to overcome self-doubt, perfectionism, and downplaying achievements and obtain greater success and satisfaction in our personal and professional lives.
