By SGN | 9 Sep 2024
You’ve landed your dream job. Your boss and colleagues tell you that you’re a fantastic teammate, and your friends may even be envious of what you’ve achieved. But deep down inside, you know that you’re not good enough. Sounds familiar?
Imposter syndrome is the psychological experience of feeling like a fraud despite any genuine success achieved. It’s a highly common phenomenon that, ironically, often plagues individuals who are, objectively, highly accomplished. This is particularly prevalent among women and individuals from under-represented backgrounds.
Ms Priscilla Shin, principal psychotherapist of Range counselling services in Singapore, explains, “People experiencing imposter syndrome often downplay their abilities and attribute their achievements to ‘luck’ or other external factors rather than acknowledging their own skills and qualifications.”
Do you have imposter syndrome, and how can you overcome it? Here’s how you can take the first steps towards overcoming this debilitating condition.
Imposter syndrome involves feeling like a fraud despite evidence of your accomplishments. Understanding its signs can help you address and manage these feelings.
Here’s a quick checklist to help identify imposter syndrome:
- 🕵️♂️ Feeling like a fraud: Believing you don’t deserve your success and fearing exposure
- 🌟 Downplaying achievements: Attributing success to luck rather than your abilities.
- 🎯 High standards: Setting unrealistic expectations and fearing mistakes.
- 🙈 Difficulty accepting praise: Feeling uncomfortable with compliments.
- 🚫 Avoiding challenges: Shying away from new opportunities due to fear of failure.
- 🆚 Constant comparison: Frequently comparing yourself to others and feeling inferior.
- 🏃♀️ Overworking: Working excessively to cover perceived inadequacies.
Recognising these signs is key to managing imposter syndrome and building a healthier self-view (Woo, 2024).
1
Practice self-compassion
The first step in overcoming imposter syndrome is to practice self-compassion. Begin by acknowledging that no one is perfect, and it’s okay to take baby steps rather than striving for perfection in everything you do. Reward yourself for taking action, no matter how small, and recognise that these efforts are valuable (Owens, 2023).
It’s also important to stop resisting your feelings. Instead of fighting them, allow yourself to feel the discomfort of not belonging and accept these emotions as part of your experience. When you acknowledge these feelings, you can start to untangle the deep-rooted beliefs that are holding you back (Rouhani, 2022). Practicing self-compassion means embracing yourself, even in moments of vulnerability.
This acceptance helps you grow and achieve your goals without the weight of perfectionism or self-doubt.
2
Change your inner dialogue
To overcome negative self-talk, start by actively challenging it with concrete evidence of your achievements. When thoughts like “I’m not good enough” arise, counter them with specific examples, like “I successfully managed a similar project last month.”
Tanya Geisler, a certified leadership coach and TEDx speaker, emphasises that these negative feelings are temporary, and that adjusting how we respond to them is key (Headspace).
Use mood-tracking apps like Daylio and DailyBean to reshape your thoughts. A study by BMJ Mental Health in 2017 finds that electronic ecological momentary assessment (EMA) through these tools offers real-time insights into mood and behaviour, making them more effective than paper surveys.
Boosting positive self-talk is crucial for maintaining self-esteem. Apps like I Am offer daily affirmations that can help reinforce positive self-belief, which are effective in sustaining self-esteem, particularly during challenging times (Society for Personality and Social Psychology).
Vanderlan also suggests monitoring your internal dialogue. “You can do this by considering how you would support a friend who downplays their achievements and use that same supportive language for yourself,” she advises. (American Psychological Association, 2021)
3
Set realistic goals
When tasks pile up and feel overwhelming, breaking them down into smaller, manageable tasks can make them seem less daunting. Project management tools like Trello, ClickUp, or Asana can help you track progress and celebrate milestones.
Setting SMART goals – Specific, Measurable, Achievable, Relevant, and Time-bound – can also boost focus and motivation. According to the University of Oxford, the SMART framework is a practical method for visualising and organising goals effectively.
Dr. Ben Hurst, founder and CEO of patient engagement platform HotDoc, underscores the importance of realistic goal setting in managing imposter syndrome. “I usually manage my feelings of imposter syndrome by being honest with my team,” he says.
“I recognise that I’ll make mistakes and don’t hold unrealistic expectations of my abilities. By setting achievable goals and learning from my team, I can focus on continuous improvement rather than perfection.” (AWS)
4
Celebrate your achievements
Recognising and celebrating your accomplishments is crucial for overcoming imposter syndrome. Often, those with imposter syndrome downplay their successes or feel undeserving of their achievements.
Use journaling tools like Journal or Notion to track and reflect on your milestones, both big and small. Regularly reviewing these entries can help reframe negative thoughts and boost self-esteem, as noted by LinkedIn. This practice serves as a tangible reminder of your capabilities and reinforces your confidence.
As Cynthia Corsetti, a career transition coach for C-suite executives, wisely notes: “Celebrating your successes shifts your focus from self-doubt to self-recognition, strengthening your sense of accomplishment. This approach fosters a healthier self-image and encourages openness about both challenges and triumphs.” (Care to Lead)
5
Seek support from community
Joining professional communities where you can discuss your feelings with peers facing similar challenges can be invaluable.
Amanda Ferguson, an organisational psychologist who has worked with clients like IBM Global and Macquarie Bank, says, “Normalising imposter syndrome in group settings and sharing experiences helps individuals gain a better understanding of it.” (Seek)
This is backed by research published in Current Opinion in Psychology in 2018, which confirms that individuals with strong social support networks experience more positive attitudes and less entrapment.
Platforms like Lean In Circles and Women Who Code provide supportive environments for sharing experiences and receiving feedback. Additionally, communities like Singapore Global Network (SGN) and Meetup offer support for connecting with peers in your field.
Kai Lim, co-founder of health tech Reprise Health, shares his experience: “At our New York launch event co-hosted by SGN, connecting with fellow Singaporeans abroad gave me lots of motivation and encouragement. Their enthusiasm pushed me to excel even more.”
Remember, feeling like an imposter doesn’t mean you are one. Validating your achievements is crucial for building a positive self-image. Be kind to yourself, embrace your successes, and let your confidence grow as you move past doubts ❤️.
