How To Destroy Imposter Syndrome

On a plane to Italy, I had a silent meltdown.

I felt like I didn’t deserve to bike the Appian Way. I wasn’t worthy of writing the story for a travel magazine.

It was the latest round in a battle against Imposter Syndrome

As I fought Imposter Syndrome, I was literally my High School’s mascot for a year. I sang on stage. I rode freight trains. I lived and worked in other countries. I started a business.

From the outside, I probably looked creative and adventurous to most people. But one of the reasons I did all those things because I was trying to prove something. If I couldn’t feel like a “normal” person, then I had to prove I was better than everyone else.

I talk a lot about “fighting” Impostor Syndrome, because I believe it is the scourge of humankind and I also have a personal chip on my shoulder.

A study by the Journal of General Internal Medicine found that 4 out of 5 adults experience imposter syndrome. (1) I think the real number is higher.

Frontiers in Psychology did a survey where 91% of college students reported having moderate, frequent, or intense imposter syndrome. (2)

Imposter syndrome is even more prevalent among women, members of the LGBTQ community, people of color, and entrepreneurs. (3)

In a cruel twist of irony, imposter syndrome prefers to lurk around the exact professions in which it’s so important to appear calm and confident. Sales professionals. Physicians. Coaches. Business leaders.

Imposter Syndrome is an expert at manipulating data. There might be a thousand facts that prove you’re good, you’re qualified, you’re the best.

But the Impostor will find one or two bits of information that shed doubt on your ability. The Imposter will magnify the most trivial details a thousand times.

You know this if you’ve ever held back from sharing your ideas or speaking up because you were afraid your best stuff wouldn’t be well-received.

Impostor Syndrome is the boss most of us have to fight before we can level up.

That’s why we are going to throw down the gauntlet and challenge Impostor Syndrome, today, right now.

The Cognitive Reframe

Imposter Syndrome usually twists a fact around to make you feel like you aren’t qualified for the position you’re in.

The way to beat it is to separate facts from judgement.

For example, if you just got promoted to a high position, Imposter Syndrome might be whispering in your ear, “You’re not qualified.”

“You’re not qualified” isn’t a fact, unless the position requires a specific certification or skill that you don’t have.

Counteract this judgement with some real facts:

• You are credentialed/certified in xyz

• You have 3 years of experience

• The board that did the hiring chose you over all the other candidates

Sometimes there’s a fact that seems to support your lack of qualification. Maybe you’re younger (or older) than anyone else who has done this before.

If that’s the case, reframe the facts. You’re breaking records and setting a new precedent by being the oldest/youngest. This makes you sort of a hero, a leader, and therefore even more qualified.

By reframing the situation, you can begin to address the heart of Imposter Syndrome: Your heart.

Facts are simply the servants of your emotions, and Imposter Syndrome is an emotional issue. Can you reframe your emotions?

Yes, you can.

You can choose to dwell on the fallacy that you’re somehow not qualified. Or you can pay more attention to better, equally valid your emotions.

Think about what you love about this new position.

Feel the excitement at having this opportunity.

Celebrate and enjoy your situation.

Acknowledge Imposter Syndrome. Treat it like a frightened child. Give it comfort and encouragement, while making it clear that you’re calling the shots.

My struggles with Imposter Syndrome led to a lot of unhealthy, ego-driven behavior. But is also led to my biggest successes, my strongest and most important relationships, and some of the happiest moments of my life.

While it roars at you to turn around and go back, the Imposter is simultaneously whispering directions and obliquely pointing out the way forward.

Remember, if you’re feeling Imposter Syndrome, it means you’re outside your comfort zone. Which usually means you’re having more success than ever before.

Sources:

(1) Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of general internal medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1) 

(2) Gravois J. (2007). You're not fooling anyone. Chron. Higher Educ. 54:1. [Google Scholar]

(3) Fassl, F., Yanagida, T., & Kollmayer, M. (2020). Impostors Dare to Compare: Associations Between the Impostor Phenomenon, Gender Typing, and Social Comparison Orientation in University Students. Frontiers in psychology, 11, 1225. https://doi.org/10.3389/fpsyg.2020.01225