A couple of weeks ago I sent an email called Why Impostor Syndrome is BS. Essentially, while the effects of ‘impostor syndrome’ are real, the name leads us to believe that there is something wrong with the person experiencing the feelings. They are intentionally trying to con others for nefarious purposes. I’ve vowed to stop using the term, and instead refer to it as Perceived Under Competence Phenomenon. (You can find a link to the full article below if you missed it).
But, if the feelings and effects of ‘Impostor Syndrome’ are real, merely changing the name doesn’t solve the problem. And, it’s hard to be effective (in whatever we are doing) if we believe that our very next step might be the one in which we are unmasked and exposed as inadequate. So, what’s a person to do about it? Below are some suggestions based on my experience as a coach, as well as some additional research that is out there.
1) It’s not just you. Know that the feelings associated with Perceived Under Competence Phenomenon (PUCP) are common, especially for highly successful and accomplished professionals. It’s easy to feel alone when we believe we are out of our depths. However, research suggests that up to 80% of people experience PUCP at some point. If you’re feeling like a sheep in wolf’s clothes, chances are that 8 of the other 10 people sitting around the conference table (or on the Zoom call) are too.
2) Spend time reflecting on your strengths and accomplishments. This shifts your perspective to the positive voice in your head rather than the negative one. Do this in whatever way works for you – Review past notes / emails of praise, read through your recommendations on LinkedIn; look over an assessment or performance eval you value; visualize a time when you felt truly successful. A Forbes article called Overcoming Impostor Syndrome: Four Proven Methods to Increase Your Confidence suggests keeping a digital brag file or accomplishment journal. Heck, I say make a physical slide carousel of career highlights if that’s the method that works for you. The most important thing is to make it habitual. Reflecting on our accomplishments only when we are feeling
down isn’t enough to build the mental ‘muscle’ needed to tamp down the negative talk. So, find ways daily to acknowledge success. Maybe a mental congrats on a success from the day when you turn off your computer or bedside lamp.
3) Don’t go it alone Call on your support system. Some people get a confidence boost from friends and family, others from trusted peers or a supervisor, and still others from a coach or mentor. Many people use some combination of the above. Know who your champions are, and don’t be afraid to outright ask when you need some positive affirmations. Also, remember to return the favor. Additionally, it can be helpful to ask those in our support system if they’ve experienced PUCP. It strengthens our knowledge that we are not alone – moving it beyond just a statistical understanding, and can lead you to some good tips and techniques.
4) Embrace the feelings of uncertainty and self-doubt. Being in new and challenging situations means that we are growing rather than stagnating. If you’ve done steps 1, 2 and 3 above, you know you are a capable badass who can tackle the next challenge. So, consider the root cause for your insecurity in order to identify the gap between where you are and where you want to be. Then list the strengths you already have to support you, and any skills, knowledge or experience you need to gather to close the gap. When we are feeling uncertain, we inherently do things that can lead to our success, such as seeking out expertise, listening intently to what people are telling us, asking questions, and researching and double checking our ideas and our work. Lean in to the feelings rather than away from them, and let them work for you.
5) Set granular goals. If we have a goal or project we are overwhelmed by, it can help to break it down into action steps and then micro steps. Seeing smaller, bite sized tasks helps us get our arms around what we need to do. We can also keep better track of our progress, and celebrate little wins along the way.
6) Name the negative voice in your head. When that voice starts to whisper (or shout) at you about failure, not knowing what you’re doing, etc. call it out by name. Whatever name you chose doesn’t necessarily matter – it’s the personification of the voice that helps. It can be an actual name, or more of a title like The Critic. The next time hear the negative voice in your head, address it directly. For example. “Pipe down, Critic. I’ve had enough of you.” You’d be amazed how effective it can be to label the voice.
7) Write it down. An article in Forbes called How to Handle Impostor Syndrome to be More Effective at Work suggests jotting down the things that the voice is telling you as soon as they pop into your head. Many times, you’ll notice the
same phrases over and over. They lose their zing when you notice the boredom in the repetition.
8) Take a few minutes for mindfulness or meditation when the negative thoughts appear. If you’re thinking “I’ve tried meditation, but I’m not good at it. My mind keeps wandering,” bear with me for a moment. Every mind wanders – it’s what minds do. The key is how we respond. Rather than frustration, try gently telling your mind to come back. Additionally, if clearing your mind isn’t easy for you, try redirecting it for a couple of minutes. Close your eyes and focus on something. Perhaps it’s the feeling of the ridges when you run your finger tips together, or the feeling in your hands after you clap them together. Or, you can try to identify 5 things you can feel immediately where you are (the air vent blowing your hair, your sweater brushing your wrist, the chair underneath you, etc.). Sometimes to calm our mind, we just need to give it something else to do.
Why Impostor Syndrome is BS: Why Impostor Syndrome is BS | LinkedIn
What about you? What effective ways have you found to deal with feelings of PUCP?