You Belong Here: Combatting Imposter Syndrome

As we progress through life, there are times where we may question what our role or place is. Socially, we may be more conscious of what we say, and fear making a mistake in those settings, or feel that we’re behind in life when comparing ourselves to others. At work, we might feel that we got lucky by getting this role or that we aren’t the best fit. These are all examples of the imposter phenomenon, otherwise known as impostor syndrome. 

How does imposter syndrome happen?

Imposter phenomenon can manifest itself in a few different ways. When we have certain beliefs about ourselves and success, it can contribute to imposter syndrome. For example, if we don’t believe that we deserve success, or that we are not good enough for a certain position, it can make us feel out of place. 

This doesn’t only come through our feelings, but our experiences as well. If we set high standards for ourselves in past roles or with academics, but aren’t hitting them in our current role, this difference can contribute to feelings of imposter syndrome. 

Starting a new position can impact these feelings as well, since we may not be used to what’s expected of us yet. Additionally, expectations placed on us from role models or on the broader societal landscape can mold how successful we think we are.

Impact of imposter syndrome

The most common ways that imposter phenomenon can impact our experience is through our thoughts and behaviors. Below are some examples of what could show up when having this experience:

Thoughts

• “I don’t deserve to have this position”

• “I didn’t work as hard as my partner on this project, why am I getting a good grade?”

• “I have already achieved some of my goals, but to prove myself I need to go all out”

Behaviors/Feelings

• Not feeling satisfied with the work that is being done, and feeling that you need to do more

• Perfectionism or procrastination when faced with new, unknown tasks

• Admiring others and blaming yourself for not being at the same spot in life currently

• Doubting your abilities

What can we do to combat imposter syndrome? 

1. Challenge thought patterns and celebrate successes

Thoughts are some of the biggest influences on our experiences. By recognizing and challenging different thoughts related to imposter syndrome, we can start to challenge those beliefs. This can be done by “fact checking” the thoughts with your past experiences, restructuring your thoughts to motivate you or focus on the successes, and/or checking in with others to get validation. All of these ways can be important to give yourself the facts and data to challenge these thoughts. 

Example: 

Thought: 

“My current work is not contributing to the success of my team, and I need to do more or I will be fired”

Challenge/Reframe: “Many of my coworkers have appreciated the work I do, and if there was a concern with my work they would have talked it over with me”

Try: Use some of the examples from the section above to practice reframing/challenging thoughts.

2. Small, Realistic, and Changing Goals

When faced with a new challenge, setting goals can give us a sense of direction and help us meet the goal we set. With goal setting, breaking down the overall goal to smaller ones can help out in a few ways. First, it can provide a clearer path for what can be done to complete the goal. Giving ourselves smaller goals can also make us feel more successful by completing more tasks en route to the bigger goal. When completing smaller goals, it also gives us more opportunities to practice celebrating success.

Challenging imposter syndrome can be difficult, especially starting out in a new role or being in a new space. Being able to remind ourselves that we belong, through leaning on our support system, celebrating success, and honoring our experience can help us strengthen our feeling of belonging. What we have done has helped us get to this point, and will continue to benefit us after.