How to Overcome Imposter Syndrome at Work for Good
You are constantly plagued by feelings of self-doubt.
You stay awake at night wondering if your clients think you are a fraud.
You often compare yourself to others and criticize yourself when you don’t meet your own expectations.
Does this sound a little too familiar?
It’s called imposter syndrome — and you’re not alone!
Anyone can experience imposter syndrome, no matter how accomplished and successful you are.
As a coach and therapist who specializes in working with entrepreneurs and business founders, one of the most common issues I help my clients face is imposter syndrome at work. This state of mind can have a detrimental effect on your mental health and your business, so it’s important to address it right away.
And you don’t have to do it by yourself!
I’m here to empower you to tell those nasty internal voices to STFU!
Here’s what you should know about lingering feelings of insecurity and some useful techniques for how to overcome imposter syndrome.
What Is Imposter Syndrome?
So, what is imposter syndrome, exactly?
It’s a mindset where you don’t believe you deserve success or haven’t legitimately earned your accomplishments.
You never feel like you’re good enough and consider yourself a phony, no matter how much evidence there is to the contrary.
You’re haunted by feelings of self-doubt and unworthiness. Imposter Syndrome is especially common among high-achievers and those pursuing non-traditional career paths, like entrepreneurs.
Imposter syndrome is NOT a mental illness recognized by the DSM, and therefore is not diagnosable. There are, however, a few illnesses correlated with this psychological experience, which we’ll discuss next.
And you can certainly seek therapy for imposter syndrome or imposter syndrome coaching.
What Are the Effects of Imposter Syndrome?
Imposter syndrome can have detrimental effects not only on your business but on your mental health too.
As far as mental health goes, imposter syndrome is particularly linked to anxiety and depression. These mental illnesses can manifest physically as trouble relaxing, migraines, stomach pain, IBS, sleep issues, fatigue, a compromised immune system, and more.
For example, you may struggle to be present with your kids or partner at home because you can’t stop checking your email or worrying about finishing that report for your client. Or, you think you could be so much more productive if only you weren’t always tired or battling a stomachache.
Besides these mental and physical effects, imposter syndrome at work has a strong impact on your business.
You may downplay your achievements or constantly compare yourself to others in your industry. You fear criticism and don’t trust your own judgment. You avoid healthy risks and opportunities that could help your business grow.
This mindset can lead to burnout, procrastination, and self-sabotaging behaviors. All of these factors impede your personal success and, in turn, the success of your business.
Take the Imposter Syndrome Test
Maybe you suspect you have imposter syndrome, but you’re not quite sure. Here’s a handy checklist to see if you are suffering from imposter syndrome at work:
Do you frequently doubt your abilities and achievements?
Are you afraid of being exposed as a fraud or “phony”?
Do you rely on external validation to measure your self-worth?
Are you a perfectionist and feel like a failure when you fall short of your own expectations?
Do you believe your success is a result of luck or external factors?
Do you frequently overwork and take on extra tasks to prove your worth?
Do you often compare yourself unfavorably to others?
Do you feel like you don’t “fit in” or belong in your job, position of power, or social circle?
Is it difficult for you to accept praise or believe compliments others give you?
If you answered “yes” to several of these questions, you could very well be experiencing imposter syndrome. It’s crucial that you seek support, like therapy for imposter syndrome or imposter syndrome coaching, to feel your best and get your business on the right track. Keep reading for tips on overcoming imposter syndrome!
How to Deal with Imposter Syndrome
If you are tired of self-doubt and low confidence, I’ve got great news for you – you don’t have to stay stuck!
Your imposter syndrome is impeding your mental health or getting in the way of achieving your goals.
Let’s kick it to the curb – once and for all!
Here are a few exercises to help you overcome imposter syndrome at work, with relationships, or life generally:
Power Poses
Before giving a presentation or joining an intimidating Zoom call, practice power stances. We constrict our bodies when feeling scared or unconfident.
Standing with your back straight, your legs shoulder-width apart, and your hands on your hips (or any pose that makes you feel powerful) signals to your body that you are feeling calm and confident. Notice your mindset shift!
Track Your Wins
Keep a calendar or planner solely for tracking your successes and nothing else.
At the end of each day, write down your wins – whether you got through a difficult conversation, sent an email you’ve been dreading, or anything else that you consider progress toward your goals.
You can even reward yourself with a little sticker on the chart for every day you have a win. Don’t roll your eyes - it really works!
Connect with a Friend or Colleague
You’re not the only one struggling with imposter syndrome – in fact, most professionals experience it!
Talk through your feelings with a close friend or trusted work buddy who knows what you’re going through.
Connecting with other people who feel the same way prevents you from isolating with your thoughts, and discussing your feelings helps you process and release them. Also, your friend or colleague can cheer you up and dispute that pesky negative self-talk!
Imposter Syndrome Coaching and Therapy
No shame — sometimes you need a little help figuring out how to overcome imposter syndrome. It’s okay and perfectly normal!
Maybe you have already done all-the-damn-things. Or maybe you are just tired of doing it on your own all the time.
Whatever the reason is, many entrepreneurs find it beneficial (and necessary) to seek coaching or therapy for imposter syndrome.
If your feelings of self-doubt are overwhelming, affecting your mental health, or impacting your business, it’s time to reach out to a professional.
Try It Out: Practicing Positive Self-Talk
All of the tips above are helpful, but perhaps the most important way to battle imposter syndrome at work is by practicing positive self-talk.
This won’t come naturally at first, and that’s okay! You may even feel resistant to it. The goal is to retrain your brain to question your self-doubt and start believing good (and true!) things about yourself instead.
Here’s how to overcome imposter syndrome with positive self-talk:
Pay Attention: Notice when your imposter syndrome creeps in. It could be when you’re checking emails, spending way too long trying to craft the “perfect” response to a client. Or maybe it’s when you’re at a networking event, and you feel too self-conscious to strike up a conversation and hand out your business card.
Name the Thought: Put the feelings that come up when your imposter syndrome presents itself into words. Maybe it’s “This email has to be perfect, or the client won’t take me seriously,” or “These people are so much better at their jobs than I am; they won’t want to work with me.” Take it a step further by narrowing it down to “I have to be perfect to be good enough” or “I’m not as good as everyone else.”
Jot It Down: If you can take time in the moment to journal about a negative thought, great! If not, jot it down quickly in a notebook, your phone, or somewhere you can return to later to examine it thoroughly.
Journal It Out: When you have the time to concentrate, write down the negative thought (if you haven’t yet narrowed it down to a core statement, now is the time). Note the situation that triggered the thought. Then write a list of all the factual evidence against your negative self-talk. With the email example, you might write, “People make mistakes in emails all the time and it rarely matters,” or “The client has been nothing but friendly to this point, they won’t blow me off if this email isn’t exactly how I want it to be, and they probably won’t even know the difference!”
Focus on the Feeling: Observe how the negative thought makes you feel in your body. You may notice some discomfort, constriction, or aches. Then, think of all the evidence you wrote down challenging that thought, and what the truth of the situation actually looks like. Notice how that makes you feel – are you loosening up, relaxing your shoulders, and sitting up straighter? Those are all signs of improved confidence!
The more you do this practice, the easier it becomes to challenge and get rid of the negative self-talk. With enough time and repetition, your brain will start creating positive self-talk instead.
Imposter Syndrome Therapy
As a coach and therapist with extensive experience working with entrepreneurs, I would be honored to help you get rid of your imposter syndrome and become the most empowered, bad-bitch entrepreneur I know you can be.
I’m based in Portland, Oregon, and licensed to practice therapy throughout the state.
I also provide coaching in the US and beyond. Let’s get your entrepreneurial spirit back on track!