Dealing with imposter phenomenon
Have you ever doubted your abilities? Have you ever questioned why you were asked to give a lecture? Have you ever looked around at an athletic event and wondered what you were doing there? If you answered “no” to all three of these questions, then please share your magic! The fact is that most of us, at some point in our lives, deal with a little something called “imposter syndrome” or “imposter phenomenon.” I prefer the latter term because it’s not a clinical diagnosis and is actually quite common, with 82% percent of people reporting experiencing it at one point or another.
Imposter phenomenon is a psychological construct in which we doubt our competency or do not feel deserving of our accomplishments. It was first proposed by psychologists in 1978 based on workplace data, but has since been expanded to any performance venue. Imposter phenomenon can be debilitating and is certainly one way in which people may get in their own way. It can lead to burnout, anxiety, or depression - and is also linked to a decrease in risk-taking behavior, which isn’t always a good thing in business or athletics.
In my work with high performers, I’ve seen a fair amount of imposter phenomenon. Interestingly, it’s more common among women and, perhaps somewhat surprisingly, among elite and professionals. Luckily, there are several proven strategies for overcoming imposter phenomenon:
Look at the facts - Zoom out and look at the evidence in favor of your deservedness. What have you experienced? How long have you been doing this? What obstacles have you overcome?
Abandon perfectionism - Celebrate progress over perfection, recognizing that perfectionism is an unattainable mirage.
Absorb positive feedback - Mindfully listen to words of encouragement. We tend to hyperfocus on criticism, so pay careful attention to honor the good.
Talk about it - As is the case with anything uncomfortable, it helps to remember that you’re not alone. Share your feelings and you’ll realize how common this phenomenon is.
Practice self-compassion - We’re so hard on ourselves! Be kind to yourself and give yourself a break.
Say “yes” to new opportunities - The best way to get comfortable being uncomfortable is to practice it. Say “yes” more often and your confidence in new settings will build.
It’s important to note that not all imposter phenomenon is the result of internal processes. Much of imposter phenomenon in the workplace - especially for women - is actually attributable to systemic bias and exclusive practices. Just something to keep in mind.
Interestingly, recent data suggest that there may be an unexpected upside to imposter phenomenon, specifically in the workplace. In this study, researchers found that people who experienced imposter phenomenon also displayed better social skills and were excellent team players. While this was observed in corporate settings, I wouldn’t be surprised if this extended to athletic teams as well.
Keep in mind that imposter phenomenon isn’t all bad. It’s a common experience that actually has some benefits. But, if left unchecked, it can become debilitating. Practice the methods above to train your mind to be more accepting and congratulatory of where you are and what you’ve done.