You’re Actually Doing a Great Job: Recognizing and Navigating Imposter Syndrome

What is Imposter Syndrome?

The concept of imposter syndrome was first discussed by clinical psychologists Pauline Clance and Suzanne Imes in 1978. While not an official mental health diagnosis, many people equate imposter syndrome to feelings of professional inadequacy and work performance related anxiety. It hampers the ability for one to feel or enjoy their own success, due to lack of confidence in their abilities - of feeling like a fraud, or an imposter, in their role. Those experiencing imposter syndrome believe that their inadequacies and “true nature of failure” will come to light eventually and that they do not belong in their current environment, regardless of their objective achievements. (1).

A note on humility:

Imposter syndrome is not the same as old fashioned humility. Humility comes from a comparison of our own capabilities against the achievement of responsibilities, with a conscious choice to limit one’s self-perception. Imposter syndrome is a feeling of inadequacy, no matter one’s competencies or prior accomplishments, resulting in anxiety.

Studies have shown that first generation professionals experience imposter syndrome at higher rates, due to their unique backgrounds and non-traditional paths to corporate life. Let’s unpack some symptoms of imposter syndrome and discuss strategies to overcome it.

Characteristics of Imposter Syndrome

What does imposter syndrome look like? Here are some common characteristics:

• Self-doubt

• Undervaluing contributions

• Attributing success to external factors

• Sabotaging self-success

• Setting unrealistic expectations

• Continuous fear of not living up to expectations

• Burnout. (1).

Guilt

First generation professionals experiencing imposter syndrome may also feel guilty. They may feel guilty about achieving  accomplishments not known (or understood) by their familial support systems, having access to resources not available to previous generations of family members, or even having access to strong educational systems. (1)

Perfectionism

Those suffering from imposter syndrome may also be perfectionists. A common thought process would be that each task must be done perfectly or they will have failed, and asking for help is not an option. Two typical responses arise from this thinking: procrastination or over-preparation. Neither will assist in the ultimate completion of the task. (3) .

Loneliness and cultural differences 

First generation professionals may also struggle with cultural differences leading to imposter syndrome. They may not know how to explain their situation to their peers who have not experienced similar familial pressures/expectations or which peers have had a more straightforward path to corporate life. They may also not know how to express the imposter feelings, for fear it is not relatable (or they have been raised in a culture that does not emphasize emotional discussion or expression). (6). This can lead to feelings of loneliness for first gen professionals, another symptom of imposter syndrome.

Handling Imposter Syndrome

So, we have identified the symptoms of imposter syndrome. How can we overcome it?

One easy tactic is the SBNRR method: Stop, Breath, Notice, Reassess, and Respond. This will allow you to acknowledge the imposter feeling, slow down in the moment, and consider your thoughts mindfully.

Stop: When faced with an imposter feeling, the first step is identifying the emotion. From there, take a moment to pause. Understand the feeling and know that it is not based in fact.

Breath: Take a deep breath. Practice positive self-talk, give yourself credit and grace for recognizing the feeling, and then let the thoughts go. Further, don’t be too hard on yourself if this step is difficult; it takes practice to both identify and release negative self-talk.

Notice: Note what triggered the feeling of imposter syndrome. What brought on the feeling?

Reassess: Evaluate the situation that led to the imposter syndrome. How can you handle it in the future? Can it be avoided or will you routinely encounter the trigger? Can your manager or colleagues help mitigate it? Part of this evaluation can be a factual investigation. Are you overthinking the perceived shortcoming or can you point to positive feedback that would show they are just a perception, not a deficiency in your skillset? Create a list of your skills and accomplishments for reference and to build your confidence in those moments.

Respond: React intentionally and calmly. Remember to focus on the aspects of the work you can control, not place too much emphasis on the thoughts and opinions of others, and remind yourself of what really matters to you. (1).

Other actions to combat imposter syndrome:

Avoid comparing yourself to others: Comparison is the thief of joy. You have gotten every job and every opportunity because of your unique abilities and skillset, as well as your potential for growth. Give yourself grace to learn something new without being too hard on yourself or feeling as if you don’t belong. (2).

Write down the worst-case scenario: What will actually happen if you fail? What will happen if you succeed? Write these things down and recall them during the imposter moments.

Seek feedback: Ask your boss, manager, or trusted peer for feedback on your performance. This is a low-stakes way to find areas for improvement. Remember that these teammates are not “just being nice” if they provide positive feedback. They will offer you honest thoughts and, if you are actively seeking areas of improvement, be clear with your reasoning for the exercise and respectfully request such feedback.

Seek assistance or mentorship: Do not be afraid to ask for help - you do not need to do everything yourself. Find validation in your skills through mentorships or trusted peers. These resources will help remind you of your successes and can help you navigate imposter moments by helping you reframe your thought processes. Further, once you have built confidence in your skills, mentoring younger members in your field can help remind you of how far you’ve come.

Conclusion

As a first generation professional, imposter syndrome is more common than you think and you are not alone in your experience. By recognizing the imposter feelings as they first present, you can practice a more positive reaction and, over time, your positive self-talk will become more innate. Remember that you have achieved great things already in your education or career, no one is mad or disappointed with you, and you are actually doing a great job. You do not need to constantly measure yourself against others, nor “prove yourself” time and time again.

Your job is not to justify getting in, it’s to make the most of it now that you’ve earned this amazing opportunity. You don’t need to justify it to anyone not even yourself. So stop trying. Instead, just focus on being the best you. I’m going to say that again a little louder for the folks in the back: You do not need to justify this to anyone, not even yourself. (4).

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Citations

1. Saymeh, Amal. “What Is Imposter Syndrome? Definition, Symptoms, and How to Overcome It.” BetterUp, 22 Feb. 2023, www.betterup.com/blog/what-is-imposter-syndrome-and-how-to-avoid-it.

2. Raypole, Crystal. “You’re Not a Fraud. Here’s How to Recognize and Overcome Imposter Syndrome.” Psychology Today, Sussex Publishers, 26 Apr. 2021, www.psychologytoday.com/us/blog/prescriptions-life/201803/how-stop-comparing-yourself-others.

3. Weir, Kirsten. “Feel like a Fraud?” American Psychological Association, American Psychological Association, 2013, www.apa.org/gradpsych/2013/11/fraud.

4. Lopez, Kassandra. “Advice from a First Generation Student Navigating Imposter Syndrome.” Medium, Medium, 2 May 2020, kassandra5511.medium.com/advice-from-a-first-generation-student-navigating-imposter-syndrome-31b68275865d.

5. Embry, Meg. “How To Overcome Imposter Syndrome as a First-Gen Student, According To These Hispanic and Latina Graduates.” BestColleges.Com, 15 Sept. 2022, www.bestcolleges.com/careers/overcoming-imposter-syndrome-as-a-first-generation-college-student/.

6. Salvatierra , Ana  Gomez. “Addressing Imposter Syndrome Among First-Generation College Students .” California State Univ California State University, Monter , Monterey Bay, Digital Commons, 2022, pp. 1–6.

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