The phrase ‘imposter phenomenon’ was first coined in the late 1970s by psychologists Pauline Rose Clance and Suzanne Imes in their paper ‘The Imposter Phenomenon in High Achieving Women’. Now frequently called ‘imposter syndrome’, it refers to people who:
- Think that others have an exaggerated view of their abilities.
- Fear being exposed as a fraud.
- Tend to downplay their achievements.
Those who have imposter syndrome often believe that luck, timing or some other factor beyond their control has led to their success, rather than their own abilities.
How common is it?
A survey carried out by Access Commercial Finance of over 3,000 UK adults found that over two-thirds of women (66%) and over half of men (56%) had experienced imposter syndrome in the previous 12 months.
The survey also found a difference between various industries in the level of imposter syndrome experienced. For example, the highest level (87%) was found in the creative arts and design sector while the lowest (45%) was found in leisure, sport and tourism.
What are the effects?
Imposter syndrome can have a serious impact on both mental wellbeing and career progression. Sufferers can experience anxiety and depression, as well as burnout from overworking in an attempt to ‘prove themselves’. This is detrimental for both individuals and the organisations they work for.
Making the most of new opportunities and applying for promotions or pay rises can become a no-no for those who feel like an imposter in the workplace.
What’s the solution? Your nine-step plan
Imposter syndrome can feel overwhelming, but the good news is that it is manageable and can be overcome. Start by following this nine-step plan:
- Recognise and acknowledge that you are experiencing imposter syndrome.
- Be kind to yourself and talk openly about your feelings – many others will feel the same as you and this will help you gain perspective as well as provide mutual support.
- Make a conscious note of your negative feelings as they arise and make the effort to replace them with a positive perspective. Keep your successes at the front of your mind and ask yourself if there is any concrete evidence to support your negative feelings – almost invariably there won’t be.
- Log your achievements as you go along – both small and big ones. An achievement journal will provide you with constant reinforcement and positive feedback.
- Learn to accept praise and compliments as genuine expressions of appreciation for your hard work, skill and talent. Enjoy the moment, celebrate, give yourself a pat on the back, and move onto your next challenge.
- Set yourself realistic expectations and don’t dwell on negative feedback or mistakes to the exclusion of everything else. Perfection is impossible and everyone has to learn from mistakes as they go along. See setbacks for what they are: opportunities to improve and grow. They don’t define your worth or abilities.
- Don’t avoid opportunities for growth and creative thinking. Tackle challenges head-on and you’ll gain confidence as you notch up achievements.
- Avoid comparing yourself unfavourably with others who may seem more successful: you have your own unique and valuable contributions to make.
- Seek out mentorship and coaching opportunities within your organisation to help build your confidence, grow within your role and thrive both personally and professionally.
You may find useful
Eight reasons why new managers have a tough time – and how to cope
