Beating Imposter Syndrome: Calm Your Inner Critic
Do you feel like you’re on the cusp of getting “found out” that you’re a fraud? Christine Liu (2022), innovative editor at Harvard Business Publishing, describes this feeling as Imposter Syndrome. It goes a bit deeper than this for some. For example, people who are overcome by imposter syndrome fail to internalize their own accomplishments and instead continue to doubt themselves (Bravata, et al., 2019). It can pause the creativity, productivity, critical thinking, expansion, and socializing of many amazing people. Being authentic is of chief concern when it comes to expressing and innovating in a meaningful way … and both of these are crucial to enhancing the business world.
Imposter syndrome can be a product of the environment that constructs unrealistic expectations. In other words, we feel it because the external expectations are exceedingly high, especially within specific representative groups in the workplace, such as women, non-binary, BIPOC, and LGTBQ+ people groups. Liu states that imposter syndrome “is a natural human response to acclimating to a new challenge.” This is beautiful because it provides a sense of hope and optimism for the people who are experiencing imposter syndrome; feeling imposter syndrome indicates you are going somewhere, doing something, or making changes that you have never done before (CONGRATS!). Flipping the frame of why one experiences imposter syndrome can be powerful.
Here are five practical tips for you try to help you calm your inner critic when the doubt is laying it on thick:
Rewire Your Brain: Gregg Brown (2021) states that the “biggest step toward gradually breaking through imposter syndrome is to change the way your brain chemically responds to negative messages.” A few simple ways to do this are, 1) learning how to sit in inquiry (get curious), 2) practicing periods of useful reflection (ask yourself the facts), and 3) posting reminders of past successes around you (i.e., hang degrees, certificates, accolades, thank you notes, etc.).
Make a Plan: Kess Eruteya (2022) says, “A better way to manage your anxious feelings is to get organized. Break down your goals into smaller, more manageable chunks and plan to tackle them one at a time. While completing a vast number of tasks can feel overwhelming, being consistent will get you far.”
Let Go of Perfectionism: When imposter syndrome arises, it can leave you feeling paralyzed. Chris Palmer (2021) suggests focusing on progress versus perfection and reframing failures as opportunities because learning and growth moves you towards success.
Increase Self-Confidence: Confidence, a skill that is built over time, is a powerful way to believe in your abilities rather than focusing on your weaknesses (Koopmann, 2021). Four basic ways to start increasing your confidence are: reflecting on your accomplishments (career, school, family, hobbies, etc.), documenting your successes, seeking outside help, and befriending the imposter syndrome (i.e., it is there because you are embarking on new territory, which is a good thing!).
Celebrate Your Wins: It is essential that you take time to celebrate your wins, however big or small they may be!
While imposter syndrome can beat us up from time to time, we can learn to calm it down by increasing confidence in ourselves, getting organized, changing the way our brain responds to negative messages, and befriending it. You can build a better environment—internally and externally—that supports not only ourselves but others so that we can increase creativity, productivity, expansion, and inclusion in the workplace.
Let’s diminish our nagging doubts together ...
Photos from Upsplash
References
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Hagg, H. K. (2019, December 17). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of General Internal Medicine.
Eruteya, K. (2022, January 3). You’re Not an Imposter. You’re Actually Pretty Amazing. Harvard Business Review.
Koopmann, A. (2021, August 6). How to overcome the imposter syndrome: benefits of strengths coaching.
Liu, C. (2022, August 15). Christine vs. Work: The Truth Behind Imposter Syndrome. Harvard Business Review.