I coach many talented professionals in senior level positions. Many of them have the proverbial imposter syndrome.
It’s a fascinating quality and the more I learn, train and coach, the more I experience this common emotional trait. People experience imposter syndrome due to many factors, including peer pressure, personality traits, upbringing, and work culture.
I find that perfectionism, low self-esteem, and a tendency towards anxiety are common personality traits linked to imposter syndrome. Upbringing, particularly a family that heavily emphasized achievement or offered inconsistent feedback, can also be a contributing factor.
Environmental factors like high-pressure work cultures or feeling like an outsider due to race, gender, or other factors can exacerbate these feelings.
1. Personality Traits:
- Perfectionism: Having unrealistically high standards and feeling inadequate when those standards aren’t met.
- Low Self-Esteem: Doubting one’s abilities, feeling unworthy of success.
- Neuroticism: A tendency towards anxiety, negative emotions, and self-doubt.
2. Upbringing and Family Dynamics:
- Achievement-oriented families:
Families that place a strong emphasis on success and achievement can create pressure to constantly prove oneself.
- Inconsistent feedback:
Families that offer praise and criticism in an inconsistent manner can lead to confusion and self-doubt.
- Overprotective or controlling parents:
Parenting styles can restrict development of self-reliance and a strong sense of self.
3. Environmental Factors:
- High-pressure environments:
Competitive workplaces or academic settings can trigger imposter feelings, especially when individuals feel they don’t measure up to others.
4. Feeling like an outsider:
- Being in a minority group (race, gender, etc.) in a particular setting can lead to feeling like you have to work harder to prove yourself.
5. Lack of support or mentorship:
- Without useful support, individuals may struggle to navigate challenges and feel more susceptible to imposter syndrome.
6. Individualistic cultures:
- Societies that emphasize individual achievement and success can create pressure to constantly perform and prove oneself.
7. Elitism in academia:
- Focus on prestige and high-achieving institutions can lead to feelings of inadequacy among students and faculty.
Essentially, imposter syndrome can occur from complex reactions from internal and external factors. Individuals who struggle with it often underestimate their abilities and attribute their successes to luck or external factors, while viewing setbacks as proof of their incompetence according to the Journal of Mental Health & Clinical Psychology.
The five types of imposter syndrome, as identified by Dr. Valerie Young, an expert on the topic, are the Perfectionist, the Superhuman, the Natural Genius, the Soloist, and the Expert.
These types differ in how they define competence and how they experience feelings of fraudulence despite their achievements
The Perfectionist:
Individuals with this type set extremely high standards for themselves and are highly critical of any perceived flaws or mistakes. They fear failure and may avoid new challenges to prevent potential errors.
The Superhuman:
This type pushes themselves to work harder and longer than others, believing they must constantly prove their worth through excessive effort. They may neglect self-care and experience burnout.
The Natural Genius:
These individuals equate intelligence with inherent talent and believe they should master tasks effortlessly. If they struggle with something, they may feel like a fraud, even if they eventually succeed.
The Soloist:
Soloists believe they must achieve everything on their own and view asking for help as a sign of weakness or incompetence. They may refuse to acknowledge assistance they receive and downplay their achievements.
The Expert:
Experts believe they need to know everything before they can begin a task or project. They may constantly seek out more information and fear being exposed for not knowing enough.
How to Cure Imposter Syndrome
Overcoming imposter syndrome involves recognizing, validating, and challenging negative self-talk, while focusing on facts and celebrating accomplishments.
Acknowledge and Validate Your Feelings:
- Recognize that imposter feelings are common, especially when starting something new or facing challenging situations.
- Understand that these feelings are not necessarily reflective of your actual abilities or competence.
- Remind yourself that everyone experiences self-doubt and insecurity from time to time.
Challenge Negative Self-Talking and Reframe Your Thoughts:
- Identify negative thought patterns and challenge their validity.
- Replace negative thoughts with more positive and balanced ones.
- Focus on facts and evidence of your successes and accomplishments.
Seek Support and Share Your Experiences:
- Talk to trusted friends, family members, or colleagues about your imposter feelings.
- Sharing your experiences can help you realize that you’re not alone and can provide valuable insights and perspectives.
- Consider seeking professional guidance from an executive coach, therapist or counselor.
Celebrate Your Successes and Learn from Failures:
- Keep a record of your achievements and revisit them during moments of self doubt.
- Recognize that failure is a natural part of the learning process and an opportunity for growth.
- Focus on learning from mistakes instead of dwelling on them.
Cultivate Self-Compassion and Own Your Strengths:
- Be kind and understanding towards yourself, know that you are doing your best. • Focus on your unique strengths and talents and celebrate what you bring to the table.
- Remember that everyone has their own set of skills and experiences, and it’s important to appreciate yours.
Consider Executive Coaching and Professional Guidance:
- Individual or group coaching can help address the root causes of imposter syndrome and developing coping strategies.
- Behavioral Coaching can help you identify and change negative thought patterns associated with imposter syndrome.
- An executive coach can also provide support and guidance in reframing negative self-talk and building self-esteem.