Written by: Cindy Saunders, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Have you ever felt like an imposter, a pretender, a fraud? You're not alone. A 2019 report from National Institutes for Health cites 62 studies on imposter syndrome, suggesting anywhere from 9 to 82 percent of people report having thoughts along these lines at some point.
Despite evidence of their competence, people with imposter syndrome feel as though they are not as capable as others perceive them to be. This often leads to feelings of inadequacy, self-doubt, and fear of being exposed... as a fraud.
Imposter syndrome can affect anyone, but it is prevalent among individuals with an intense fear of failure. It may be tough on them when things do not go as planned. They may also compare themselves to others and feel they do not measure up.
When experiencing imposter syndrome, you may often feel like you are a fraud who has somehow managed to deceive others into believing you are more capable than you are. As convincing as this feeling may be, this belief is not rooted in reality. The accomplishments and successes that you have achieved are not the results of luck or deception but the result of your hard work, experience, and skill.
Many successful and accomplished people experience imposter syndrome. However, studies have shown that imposter syndrome is not related to actual ability or intelligence but to perceptions of ourselves and self-doubt. Read that again.
Specific patterns of thinking contribute to our self-doubt and inaccurate perceptions. These patterns of internal mental filters or biases feed our anxiety. They make us feel bad about ourselves. They are referred to as cognitive distortions. We practice them over time, so these cognitive distortions can be deeply ingrained.
Identifying and challenging these harmful thinking patterns is essential to improve our mental well-being.
Some of the more common cognitive distortions are:
Jumping to conclusions (assuming)
Overgeneralization ("always," "never," drawing broad conclusions)
All-or-nothing thinking (black or white, either-or)
Filtering (using all negative information)
Catastrophizing (the sky is always falling; everything is urgent)
Disqualifying the positive (rejecting compliments, "oh, it's nothing…")
Emotional Reasoning (believing your feelings are truth)
Should Statements (listening to the critical and shaming inner critic)
Personalization (taking events unrelated to you as personal)
Here are a few suggestions to help you silence the internal, inaccurate perceptions that hold you hostage:
Recognize and acknowledge your imposter syndrome. Understanding that imposter syndrome is a common experience can help you identify and label your feelings.
Challenge negative thoughts and beliefs. When you experience imposter syndrome, your thoughts can be damaging and self-critical. Challenge these thoughts by asking yourself if there is evidence to support them.
Keep a record of your successes. Keeping a file, sending yourself an email; any method of reminding yourself of both big and small wins can help. Review them to redirect your thoughts when you feel unsure of yourself.
Reframe your failures. Failure is a natural part of the learning process and doesn't make you a fraud. Try to reframe your failures as opportunities for growth and learning.
Share your feelings with someone you trust. Talking about your imposter syndrome with someone you trust can help you gain perspective and support.
Practice self-compassion. Be kind and understanding with yourself. Remember that no one is perfect, and everyone makes mistakes.
Seek out role models. Surround yourself with individuals who inspire you and have succeeded in areas that interest you.
Prioritize self-care. Engage in activities that promote your physical and emotional well-being, such as exercise, yoga, or meditation.
Set realistic goals and celebrate small wins. Setting achievable goals for yourself and celebrating small successes can help build self-confidence and a sense of accomplishment.
Remember, imposter syndrome is common, but it doesn't mean you are not competent. It's just a feeling that comes and goes and does not define who you are.
By identifying and challenging negative thoughts and beliefs and reframing them in a more positive light, you can work towards overcoming imposter syndrome and building self-confidence in your abilities and accomplishments. Additionally, seeking support from a therapist, or coach, talking to a mentor, or finding a support group can guide you in managing imposter syndrome.
Remember: you are not a fraud!
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Cindy Saunders, Executive Contributor Brainz Magazine
Cindy Saunders is a Leadership Coach and HR Professional with over twenty years of experience working in the manufacturing, mining, finance, and staffing industries. She is the founder of Leaders Rise, a Leadership Coaching company.
Her leadership and coaching style is characterized by her drive to develop informed and engaged work environments through leadership coaching. She combines Emotional Intelligence, Workplace Styles, and Leadership Principles in her Coaching and Leadership Development Programs. Cindy considers strong and authentic leadership throughout an organization as an essential key to success.
Cindy is a published author, holds designations as Global Professional Human Resources (GPHR), Senior Professional Human Resources (SPHR), SHRM Senior Certified Professional (SHRM-SCP) Strategic Human Resources Business Partner (SHRBP), and is certified as an Executive Coach with the World Coach Institute (WCI).
