Unpacking Self-Empowerment

Imposter Syndrome is something many of us experience at some point in our lives, whether we are seasoned professionals, students, or successful entrepreneurs. Despite the term’s widespread use, Imposter Syndrome is not a clinical diagnosis, and it does not mean something is inherently wrong with you. Almost everyone feels like an imposter from time to time. Research shows that as high as 84% of people, including CEOs, small business owners, and women executives, have experienced imposter feelings. But what is it exactly, and more importantly, how can we overcome it?

What Is Imposter Syndrome?

Imposter Syndrome is a way of thinking that usually includes three elements. First, despite concrete evidence of your competence and achievements, you underestimate your capabilities and believe you’re not as skilled or knowledgeable as others think you are. Millions secretly worry that they’re not as competent, talented, or qualified as they think. You are also likely to chalk up your successes to external factors like luck, timing, or getting help from others while quickly blaming yourself for perceived failures. I can relate to this myself—no matter how many accomplishments I have, I often dwell on what I could have done better rather than celebrating what I’ve achieved.

The second element involves the false belief that you’ve somehow fooled others into believing you’re more intelligent, talented, competent, or qualified than you are. It’s that nagging feeling that you’re living a lie, and it’s only a matter of time before you’re found out.

The third element is the anxiety of being exposed as a fraud. You may be sweating bullets at the thought of anyone discovering you’re not as capable as they believe. It’s important to remember that imposter syndrome is not the same as low self-esteem or self-doubt. Self-esteem is a global sense of the value we place on ourselves, while imposter syndrome is specific to areas of achievement like work, school, or career. Many people with healthy self-esteem still struggle with imposter feelings.

Where Does It Come From?

The feeling of being an imposter often stems from our inner critic. This voice in our minds tends to be harsh and critical, constantly reminding us of our perceived failures and shortcomings, undermining our confidence, and amplifying our perceived inadequacies. Perfectionism is another significant contributor. Individuals who set extremely high standards for themselves may feel like imposters when they fall short of these unrealistic expectations. They may believe that anything less than perfection is a failure. This fear of making mistakes or not meeting expectations can sometimes lead to paralysis and hinder progress.

Constantly comparing yourself to others and perceiving them as more competent or accomplished can also exacerbate imposter feelings. You fall into the trap of “compare and despair,” where you always measure your worth against others instead of recognizing your unique strengths. 

Imposter syndrome isn’t necessarily just a personal challenge. It’s essential to understand it within a larger social context. Early childhood experiences, societal norms, expectations, and implicit biases, especially regarding gender, race, ethnicity, or socio-economic background, can all contribute to imposter syndrome. For instance, societal expectations and biases may create additional pressure for marginalized groups, such as BIPOC individuals, to prove themselves as deserving of a place at the table, especially in environments where they are underrepresented.

What Are the Different Imposter Characters?

Understanding the subtypes of imposter syndrome can help you identify your patterns of thinking. One subtype is the Perfectionist, who constantly strives to meet exceedingly high standards that may be impossible to attain. Imposter syndrome fuels perfectionism, leading to the relentless pursuit of flawlessness to avoid being revealed as fraud. Consequently, perfectionism can become a real roadblock to success. Some signs that you may fall into the subtype include being overly controlling, struggling with decision-making, and having unrealistic expectations. I have often found myself fixated on the most minor details, believing that any imperfection will expose me as less competent than I actually am.

Another subtype of imposter syndrome is the Superhuman, who puts incredible pressure on themselves to excel in all areas of life to justify their accomplishments and success. Superhumans believe they need to work harder than others to achieve everything they do. Signs that you may be a superhuman subtype include feeling stressed when you’re not working, feeling guilty when taking breaks, and putting immense pressure on yourself to perform at your best.

The Natural Genius is another subtype characterized by the belief that their success is solely based on their natural talent or intelligence. Success has always come easily to them without much effort, so when they’re challenged, it can be incredibly overwhelming. Signs you may be the natural genius subtype include believing that success comes from inherent ability rather than hard work and suffering from low self-confidence when faced with a setback.

The Soloist imposter syndrome subtype is characterized by feelings of independence and the need to achieve success entirely alone. This subtype affects those who believe they must do everything themselves and that asking for help is a sign of weakness. As a result, soloist subtypes often feel isolated and overwhelmed. If you identify as a rugged individualist, you might struggle with this type of imposter syndrome. I’ve often felt this need to prove that I can handle everything on my own, even when it would be more efficient and healthier to ask for support.

Lastly, the Expert imposter syndrome subtype is common among those with specialized knowledge and skills. These individuals feel they should know everything about their chosen field and often doubt their abilities. Signs you may be the expert subtype include: (1) Feeling like you need to master every step in the process; (2)Constantly pursuing additional training or certifications; and (3) Struggling with procrastination because you feel overwhelmed.

How Do You Overcome Imposter Feelings?

Imposter syndrome can have real costs in your personal and professional life. It can lead to playing small, holding back on sharing ideas, or flying under the radar to avoid exposure. You might be overlooked for promotions, sabotaging your success, or experiencing burnout from over-preparing and overworking. The fear of failure may result in prematurely taking yourself out of situations, whether a project, a promotion, or an entire career.

So, what can you do about it? First, understand that pep talks or making a list of your achievements, alone, don’t work because there’s nothing logical about imposter syndrome. We tend to externalize or undervalue what we’ve accomplished, dismissing or explaining away our successes. Instead, label your feelings, accept them, and normalize them. Awareness allows us to move out of our default mode response, the typical path our nervous system travels to protect us from pain and embarrassment. It’s expected to be activated by new situations—after all, imposter syndrome is a way of keeping ourselves safe by protecting us from potential rejection.

Another key strategy is to challenge your story with facts. Lean on the facts that support your qualifications to be in your role. Instead of saying, “I am not qualified,” try asking, “How might I be qualified for this?” It is essential to let go of perfectionism and focus on progress rather than aiming for perfection. Lean into your strengths instead of focusing on deficits. Cultivate self-compassion and remind yourself that your accomplishments are not tied to your value. Shift your self-worth from external factors to internal ones and learn to be okay with who you are without needing to prove yourself through your achievements

For those of us who belong to underrepresented groups, it can be incredibly challenging because of longstanding systemic barriers requiring us to work harder to prove ourselves. Find courage, strength, and power by owning your story, particularly your cultural identity. Connecting in empowering spaces and communities can provide validation and empathy for navigating imposter syndrome in oppressive systems.

Setting realistic expectations and creating SMART goals (Specific, Measurable, Achievable, Realistic, and Time-limited) can help keep your ambitions in check. Trust that there’s a reason why you are where you are and approach situations from the perspective of what you can contribute and learn rather than feeling the need to prove yourself.

Reducing isolation is another powerful tool. Imposter syndrome can create feelings of shame, but sharing your struggles with others can help normalize and destigmatize them. Shame cannot survive in an environment of openness and self-compassion. Brené Brown wisely says, “If you put shame in a petri dish, it needs three ingredients to grow exponentially: secrecy, silence, and judgment. If you put the same amount of shame in the petri dish and douse it with empathy, it can’t survive.” Sharing your struggles also allows others to share what they see in you. 

Finally, remember to celebrate your successes. When we struggle with imposter syndrome, we tend to downplay our achievements, but it’s essential to acknowledge and celebrate what we’ve accomplished. Keep a record of your successes and reflect on them every now and then. When someone congratulates you, don’t move on too fast—take a moment to let it sink in. Pay attention to your response to positive acknowledgments.  And strive to speak more positively about yourself. Remember, you are more capable and deserving than your imposter feelings would have you believe.