Overcoming imposter syndrome

Imposter syndrome can be defined as the psychological experience of intellectual and professional fraudulence. At its core, the individual who experiences imposter syndrome experiences unfounded feelings of self-doubt, incompetence, and perceived fraudulence. These feelings in turn, persist despite one’s education, experience and accomplishments. Imposter syndrome however, is not an official diagnosis.

What is its impact on the individual?

In an effort to counter these feelings, a person experiencing imposter syndrome might end up working harder, as well as holding themself to higher standards. In most cases, these standards are relentless and unrealistic, further perpetuating the cycle of perfectionism, anxiety, depression, guilt and perceived fraudulence.

Ultimately, imposter feelings represent a conflict between your own self-perception and the way you are perceived by others. Even if you receive praise or accolades for your performance or talents, you are more likely to put it down to timing or good luck. Sadly, you do not believe that you earned them on your own merits, and you fear that eventually you will be exposed by others. Consequently, this leads to the individual applying more pressure on themselves and working harder.

It is understood that personality traits largely drive imposter syndrome. Key personality traits that contribute to this experience include a struggle with self-efficacy, perfectionism, and neuroticism. In addition to personality traits, competitive environments play a role in the development of impostorism. For example, the individual was faced with intense pressure about academic achievement from their parents in childhood.

Overcoming Imposter Syndrome

Here are some useful steps to take to overcome imposter syndrome:

• Change your mindset about your abilities
• Acknowledging your expertise and accomplishments is key
• Remind yourself that you earned your place in your academic and professional environment
• Stay focused on measuring your own achievements instead of comparing yourself to others
• Remind yourself that no one is perfect and you can only do your personal best
• Reflect on your concrete achievements
• Expect to make mistakes – particularly at the beginning of a new experience
• Practise self-compassion
• Get out of your head
• Be kind to yourself
• Keep failure in perspective
• Practise mindfulness by using the SBNRR technique – Stop, Breathe, Notice, Reflect, Respond
• Understand the voice e.g., the saboteur
• Assess the evidence
• Refocus on values
• Reframe your situation
• Seek out a mentor who has chartered a similar path to you

As part of the Law Society of NSW Student Wellbeing Series, we welcome you to join us for our online webinar on 24 October, How to Overcome Imposter Syndrome, with career planning specialist and certified career coach, Stacey Back.  Register here.