Feeling Like a Fraud? How to Manage Imposter Syndrome

Meet Your Inner Critic

Do you ever feel like a fraud, despite your accomplishments and capabilities? Do compliments and encouragement you receive from others go in one ear and out the other? Do you fear that your success is the result of either mere chance…or the flip side…extraordinary, unsustainable effort?

That feeling is called Imposter Syndrome, and it can be a real challenge for those of us in leadership roles. It decreases our willingness to take risks—to bet on ourselves and our bold vision for the future. It shuts us down to learning, missing opportunities to grow from both successes and failures. Emotional rollercoasters become more frequent, depleting us of energy and focus.

Did You Know? 

You may know what Imposter Syndrome is, but you may not know that:

If you’re experiencing Imposter Syndrome, you’re in good company. Contrary to popular belief, Imposter Syndrome is not limited to those who are struggling or inexperienced. In fact, research suggests that high-achievers are more likely to experience it because they set high standards for themselves and feel pressure to maintain their success.

Imposter Syndrome is more common among women and minorities. Studies have found that these groups are more likely to experience Imposter Syndrome compared to men and non-minorities. Though everyone has some version of an “I’m not ___ enough” story, many women and minorities have had those stories reinforced by others—subtly and not-so-subtly—at home, school, and work.

Imposter Syndrome can have negative consequences. People often believe that their negative self-talk is motivating—that they wouldn’t have gotten as far in life without their “inner critic”. But focusing on benefits is short sighted. If left unchecked, it can lead to burnout, anxiety, and even physical health problems.

Imposter Syndrome is not a disorder. While Imposter Syndrome can be distressing, it is not classified as a mental disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM). But that doesn’t mean it’s not treatable, because…

Mindfulness-based interventions can help. Recent research has shown that mindfulness-based interventions, such as meditation and yoga, can help reduce symptoms of Imposter Syndrome. These practices can help individuals become more aware of their thoughts and feelings, and learn to manage them in a healthier way.

How to Manage and Grow Through Imposter Syndrome

Meditation and yoga not for you? Try these seven tips to put your “inner critic” in its place:

1.     Recognize Imposter Syndrome. The first step in overcoming Imposter Syndrome is recognizing that it's a real phenomenon. Knowing that it is a common experience can help you feel less isolated and start to tackle the problem head-on.

2.     Commit to taking action. That might mean challenging negative self-talk, seeking feedback from colleagues, or pushing yourself out of your comfort zone. Taking action can help you build confidence and prove to yourself that you're capable of achieving your goals. Small actions, especially those that become habits, build positive momentum. The bottom line: Do. Something. Different.

3.     Acknowledge Your Achievements. It's easy to downplay your accomplishments when you're feeling like an imposter. However, taking the time to reflect on your successes can help you realize that you have the skills and experience necessary to lead your team. I use my daily journal to capture small wins, debrief them every week, and reflect on them every month. It’s a process that’s simple and grounding.

4.     Focus on Your Strengths. Instead of dwelling on your weaknesses, think about what you bring to the table as a leader, and how your skills and expertise can benefit your team. Assessments are valuable tools for this, since they can uncover beneficial patterns of thought and behavior that you’ve taken for granted.

5.     Reframe Your Thinking. See yourself as someone who is still learning and growing, and who is capable of learning from mistakes. Failure is a natural part of the learning process, and you can use setbacks as opportunities for growth. And remember…mastery is an asymptote!

6.     Talk to a Mentor or Coach. Sometimes it can be helpful to talk to someone who has been through similar experiences. Don’t settle for someone who will argue with your inner critic, offering endless praise and attempting to squash your fears. Opt for a partner who will challenge you to evaluate your own inner critic alongside more realistic thinking. By building your own capacity to deal with it internally, future encounters with Imposter Syndrome will be easier to manage.

7.     Practice Self-Care. Make sure you're getting enough rest, eating well, and exercising regularly. These are the foundations for resilience. Practicing meditation and handwritten journaling help to manage your thoughts and make it easier to entertain other versions of reality.

It’s Part of the Journey 

Imposter Syndrome can be a challenging experience for you and for team members, but it's not insurmountable. Surround yourself with people, resources, and activities that normalize it, challenge your thinking, and sustain both resilience and growth. And remember…it’s all part of the journey. If you’re feeling it, then you know you’re living the virtue of areté.