5 steps to tackle imposter syndrome…
Imposter syndrome is a common feeling of self-doubt and inadequacy that affects many people, especially in the workplace. And if you’re in your 20s, you might be especially vulnerable to this feeling. It can feel really difficult to overcome, impossible even.
As a licensed therapist AND someone who’s experienced imposter syndrome myself, I know how debilitating it can be. BUT — there are steps you can take to improve your self-confidence and reduce the impact of imposter syndrome. This is what helps me, and what helps many of my therapy clients.
1. Recognize the Symptoms
The first step in overcoming imposter syndrome is to recognize the symptoms. These can include feelings of self-doubt, anxiety, and insecurity, as well as a fear of failure or being exposed as a fraud. By acknowledging these feelings, you can begin to take control of them and work towards improving your self-image.
Recognizing and accepting the symptoms of imposter syndrome brings you a step closer to changing them. Maybe you’re feeling like you're not good enough, feeling like a fraud, and feeling anxiety about being exposed as incompetent. It's important to acknowledge these feelings and not ignore them, as this can lead to more negative self-talk and reinforce the belief that you are not good enough. Validate your thoughts and feelings. Very likely these feelings didn’t come from out of the blue! Maybe you can identify experiences you’ve had in the past that made you feel less than or not good enough. Stories from your past can dictate your present. Take stock of those stories, recognize that the present can be different, and offer yourself some compassion. By recognizing the symptoms and stories, you can start making changes.
2. Reframe Your Thoughts
Once you have recognized the symptoms of imposter syndrome, the next step is to reframe your thoughts. Instead of focusing on your perceived shortcomings and failures, try to focus on your strengths and accomplishments. Make a list of your achievements and remind yourself of them when you begin to feel self-doubt.
Your imposter syndrome will try to tell you that you don’t belong, that you don’t deserve to be here, that you don’t have the skills. This is usually based on FEELING not FACT. You can’t always trust that your feelings or thoughts are telling you the truth.
Reframing your thoughts is a powerful tool in overcoming imposter syndrome. Instead of focusing on what you haven't done or what you think you're bad at, try to focus on what you have accomplished and what you're good at. Use your list of achievements as evidence, FACTS, that prove you are qualified and worthy of whatever position you’re in. This can be difficult at first, but with practice, you can begin to change your mindset and improve your self-confidence.
Working with a therapist can be very helpful to learn how to identify your unhelpful thoughts, interrupt those thoughts, and then find a new balance way of thinking. Therapists can objectively help you identify what is true and where feelings might be controlling your self-narrative.
3. Talk to Someone
Talking to someone you trust about your feelings can be a great way to gain perspective and reduce the impact of imposter syndrome. Consider speaking with a mentor, friend, or therapist who can offer support and guidance. This can be especially helpful if you're feeling overwhelmed or stuck in negative thought patterns.
One thing I know to be true is that we can never be objective about ourselves — it’s impossible! When your thoughts become overwhelmingly negative and hopeless, call on someone you trust to add a different perspective that you might not be able to access from such a negative headspace. Someone who knows you well can remind you of how worthy you are, and can challenge the voice that is telling you that you’re undeserving.
At the very least, speaking to your fears out loud can be incredibly freeing. Many of my clients find that once they say their fear or negative thought out loud…it actually sounds kind of silly! It’s possible that you might be able to find some humor in the way the human brain works — and laughter is the best anxiety-repellent I know of.
4. Take Action
Taking action towards your goals can help you build confidence and overcome imposter syndrome. Break down your goals into smaller, achievable steps and focus on making progress towards them. Celebrate your successes along the way, no matter how small they may be.
Imposter syndrome can sometimes lead us to total paralysis. You might be afraid to speak up at work, or take necessary risks because of the fear that you’ll be “found out.” This creates a vicious cycle where you get in your own way and aren’t able to live up to your potential! You keep yourself from taking action and making progress — and THAT makes you feel even more like an imposter!
Taking action towards your goals is an important step in overcoming imposter syndrome. Repeat the mantra: “I deserve to be here and I deserve this success.” When something goes well, own it! No matter minor your wins are, acknowledging them can also help you stay motivated and focused. Not to mention, proving your imposter syndrome wrong feels pretty good!
5. Practice Self-Care
Finally, practicing self-care is an important step in overcoming imposter syndrome. Make sure you are taking care of yourself physically, emotionally, and mentally. This can include getting enough sleep, eating well, moving your body, and taking time to do things you enjoy.
When you prioritize taking care of yourself, you’re sending the subconscious message, “I’m deserving and worthy of care.” The best way to improve imposter syndrome is improving self-worth! One of the best ways to increase self-worth is taking actions that communicate that you are worthy of love and nurturance.
Take a life inventory — are you giving yourself time to relax? Are you doing things you enjoy every day? Do you feed yourself adequately (without restriction)? How do you respond to difficult emotions?
Consider small changes you can make to take care of your mind and body. A well cared for self is much better equipped to handle the stress of uncertainty and anxiety. You’ll find you can more easily reframe thoughts, take action towards goals, and ground into your worthiness if your needs are being met.
Did you find this helpful?
By following these steps, you can begin to improve your self-confidence and reduce the impact of imposter syndrome in your life. Imposter syndrome does not have to take over your life and wreak havoc on your 20s. If faced head-on, you can change not only the way you feel about yourself in the workplace, but also the way you feel about your worth in all aspects of your life.
Remember, you are not alone in feeling this way, and with time and effort, you can overcome these feelings of self-doubt. It’s time to reclaim your life, your confidence, and your peace.
