Feeling Like a Fraud: Fighting Impostor Syndrome

What is impostor syndrome?
A psychological pattern of behavior where people doubt their accomplishments and have a persistent, internalized fear of being exposed as a fraud. [1]
Originally thought to apply only to high-achieving women, it has become widely recognized as applicable to anyone. [2]
70 percent of people will experience impostor syndrome at least once in their lives. [3]

People who've experienced impostor syndrome:
* Albert Einstein (Scientific Genius)
* John Steinbeck (Nobel Prize-Winning Author)
* Meryl Streep (Oscar-Winning Actress)
* Tom Hanks (Award-Winning Actor and Director)
* Sheryl Sandberg (Technology Leader)
* Serena Williams (Tennis Champion)

Signs and symptoms of impostor syndrome:
* fear of failure
* negative self-talk
* dwelling on past mistakes
* feelings of inadequacy and self-doubt
* terror of being 'found out'
* perfectionism
* procrastination
* overpreparing

Why does it matter?
If unaddressed, impostor syndrome can:
* reduce self-confidence
* cause stress, anxiety, exhaustion and even depression
* stop people taking on new tasks, roles and challenges

All of which has a negative impact on health, wellbeing, relationships and career prospects.

How to beat impostor syndrome:
Acknowledge and accept it. Recognize your feelings and remember you're not alone. Read articles or watch videos about how others have coped with impostor syndrome.
Manage your inner critic. Be aware when your internal voice starts highlighting your shortcomings. Shut it down by choosing to focus on facts rather than fears.
List your achievements. Keep examples of your good work or great feedback to give yourself a boost when you're feeling low.
Learn to accept compliments. Say a simple 'thank you', rather than deflecting the praise.
Adopt a growth mindset. There's a big difference between 'I can't do that' and 'I can't do that yet.'
Ask for help. Share your feelings with trusted friends and colleagues. There's truth in the cliché that 'a problem shared is a problem halved'.
Embrace it. Channel the fear to drive you out of your comfort zone. Take on new challenges and learn as you go.


[1] The term 'impostor syndrome' was first introduced by psychologists Dr Pauline Clance and Dr Suzanne Imes in their article, 'The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention' published in Psychotherapy: Theory, Research and Practice, Vol 15 (1978).
[2] Shana Lebowitz, 'Men are suffering from a psychological phenomenon that can undermine their success, but they're too ashamed to talk about it', Business Insider (12 January 2016). Available at: https://www.businessinsider.com/men-suffer-from-impostor- syndrome-2016-1?r=US&IR=T (accessed 9 October 2019).
[3] Jaruwan Salkuku & James Alexander, 'The Impostor Phenomenon', International Journal of Behavioral Science, Vol 6, No.1 (2011) pp75-97. Available at: https://www.tci- thaijo.org/index.php/IJBS/article/view/521/pdf (last accessed 4 October 2019).


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