Imposter Syndrome: Defining and Defeating the Harmful Impacts

IMPOSTER SYNDROME DEFINING AND DEFEATING HARMFUL IMPACTS CATALYST 2022

WHAT IS “IMPOSTER SYNDROME”?

Imposter syndrome, also called perceived fraudulence, involves feelings of self-doubt and personal incompetence that persist despite your education, experience, and accomplishments. Imposter feelings represent a conflict between your own selfperception and the way others perceive you. Even as others praise your talents, you write off your successes to timing and good luck. You don’t believe you earned them on your own merits, and you fear others will eventually realize the same thing.

– Healthline.com Imposter syndrome is loosely defined as doubting your abilities and feeling like a fraud. It disproportionately affects high-achieving people, who find it difficult to accept their accomplishments. Many question whether they're deserving of accolades.

– HBR.org

WHAT IS “IMPOSTER SYNDROME”?

Impostor syndrome (IS) refers to an internal experience of believing that you are not as competent as others perceive you to be. While this definition is usually narrowly applied to intelligence and achievement, it has links to perfectionism and the social context.

To put it simply, imposter syndrome is the experience of feeling like a phony—you feel as though at any moment you are going to be found out as a fraud—like you don't belong where you are, and you only got there through dumb luck. It can affect anyone no matter their social status, work background, skill level, or degree of expertise.

- VeryWellMind.com

WHAT IS “IMPOSTER SYNDROME”?

First described by psychologists Suzanne Imes, PhD, and Pauline Rose Clance, PhD, in the 1970s, impostor phenomenon occurs among high achievers who are unable to internalize and accept their success. They often attribute their accomplishments to luck rather than to ability, and fear that others will eventually unmask them as a fraud.

Though the impostor phenomenon isn't an official diagnosis listed in the DSM, psychologists and others acknowledge that it is a very real and specific form of intellectual self-doubt.

Impostor feelings are generally accompanied by anxiety and, often, depression.

By definition, most people with impostor feelings suffer in silence, says Imes, a clinical psychologist in private practice in Georgia. "Most people don't talk about it. Part of the experience is that they're afraid they're going to be found out," she says.

Yet the experience is not uncommon, she adds. With effort, you can stop feeling like a fraud and learn to enjoy your accomplishments.

- APA.org

HOW DO YOU DEFINE IMPOSTER SYNDROME?

WHO EXPERIENCES IMPOSTER SYNDROME? If you’ve ever felt like an imposter at work, you’re not alone. A 2019 review of 62 studies on imposter syndrome suggested anywhere from 9 to 82 percent of people report having thoughts along these lines at some point. – Healthline.com In total, 62 studies of 14,161 participants met the inclusion criteria (half were published in the past 6 years). Prevalence rates of impostor syndrome varied widely from 9 to 82% largely depending on the screening tool and cutoff used to assess symptoms and were particularly high among ethnic minority groups. Impostor syndrome was common among both men and women and across a range of age groups (adolescents to late-stage professionals).

– Journal of General Internal Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/#

WHO EXPERIENCES IMPOSTER SYNDROME? It is estimated that 70% of people will experience at least one episode of this phenomenon in their lives.

- Sakulku J, Alexander J. The imposter phenomenon. International Journal of Behavioral Science. 2011;6(1):73-92.

WHO EXPERIENCES IMPOSTER SYNDROME? 12 Leaders, Entrepreneurs and Celebrities Who Have Struggled With Imposter Syndrome Sheryl Sandberg David Bowie Serena Williams Howard Schultz Tina Fey Maya Angelou Arianna Huffington Lady Gaga Natalie Portman Sonia Sotomayor Tom Hanks Emma Watson

"No matter what we've done, there comes a point where you think, 'How did I get here? When are they going to discover that I am, in fact, a fraud and take everything away from me?’”

– Tom Hanks Entrepreneur.com

DO YOU RELATE TO IMPOSTER SYNDROME?

WHAT ARE THE SIGNS & SYMPTOMS? • An inability to realistically assess your competence and skills • Attributing your success to external factors • Berating your performance • Fear that you won't live up to expectations • Overachieving • Sabotaging your own success • Self-doubt • Setting very challenging goals and feeling disappointed when you fall short

WHAT ARE THE SIGNS & SYMPTOMS? You pressure yourself to work harder in order to: • Keep others from recognizing your shortcomings or failures • Become worthy of roles you believe you don’t deserve • Make up for what you consider your lack of intelligence • Ease feelings of guilt over “tricking” people Any recognition you earn? You call it sympathy or pity. And despite linking your accomplishments to chance, you take on all the blame for any mistakes you make. Even minor errors reinforce your belief in your lack of intelligence and ability.

WHAT ARE THE SIGNS & SYMPTOMS? If you think you might have imposter syndrome, ask yourself the following questions: • Do you agonize over even the smallest mistakes or flaws in your work?

• Do you attribute your success to luck or outside factors?

• Are you very sensitive to even constructive criticism?

• Do you feel like you will inevitably be found out as a phony?

• Do you downplay your own expertise, even in areas where you are genuinely more skilled than others?

HOW DO YOU EXPERIENCE IMPOSTER SYNDROME?

HOW IS IMPOSTER SYNDROME HARMFUL? Impostor syndrome is often comorbid with depression and anxiety and is associated with impaired job performance, job satisfaction, and burnout among various employee populations.

– Journal of General Internal Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/#

HOW IS IMPOSTER SYNDROME HARMFUL? The work you put in can keep the cycle going. Your further accomplishments don’t reassure you — you consider them nothing more than the product of your efforts to maintain the “illusion” of your success.

Living in constant fear of discovery, you strive for perfection in everything you do. You might feel guilty or worthless when you can’t achieve it, not to mention burned out and overwhelmed by your continued efforts.

Over time, this can fuel a cycle of anxiety, depression, and guilt.

– Healthline.com

This is “the work beneath the work.” - CM

HOW IS IMPOSTER SYNDROME HARMFUL? Leading imposter syndrome researcher Dr. Valerie Young describes five main types of imposters. These competence types, as she calls them, reflect your internal beliefs around what competency means to you.

The perfectionist: Perfectionists are never satisfied and always feel that their work could be better. Rather than focus on their strengths, they tend to fixate on any flaws or mistakes. This often leads to a great deal of self-pressure and high amounts of anxiety.

The natural genius: These individuals set excessively lofty goals for themselves, and then feel crushed when they don't succeed on their first try.

The superhero: Because these individuals feel inadequate, they feel compelled to push themselves to work as hard as possible.

The soloist: These people tend to be very individualistic and prefer to work alone. Selfworth often stems from their productivity, so they often reject offers of assistance. They tend to see asking for help as a sign of weakness or incompetence.

The expert: These individuals are always trying to learn more and are never satisfied with their level of understanding. Even though they are often highly skilled, they underrate their own expertise.

Competency Caricatures instead of Certainty of Character - CM

HOW IS IMPOSTER SYNDROME HARMFUL? Competency Caricatures cause us to trade in our values. This is how they erode our Certainty of Character Experience

Value

Peace

Vice

Experience

Integrity Arrogance

Creativity

Angst

Intelligence Laziness

Joy

Striving

Passion Drudgery

Confidence

Stress

Mojo Fear

Powerful

Façade

Empathy Comparison SOLID

Unworthy HOLLOW

DO YOU RELATE TO ANY IMPOSTER PROFILES?

DEFEATING IMPOSTER SYNDROME Treatment None of the included articles presented an evaluation of a specific treatment (e.g., cognitive behavioral therapy) for managing impostor symptoms. A 1985 paper by Matthews and Clance qualitatively described their experiences in private practice caring for 41 people with impostor feelings.53 They recommended validating patients’ doubts and fears, directly addressing fears of failure, and providing group therapy since these patients often feel isolated and that they alone experience impostor feelings; however, no data were presented on treatment intensity, duration, or improvements on any diagnostic tool.

– Journal of General Internal Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/#

DEFEATING IMPOSTER SYNDROME Lay Literature Results Many of the articles classified as “What is…” articles also include tips about how to manage impostor syndrome. These tips run the gamut from “embracing authenticity” to “comparing notes with peers and mentors about shared impostor feelings”; however, much of this advice involves changing the thought processes that affirm feeling like a fraud. In 2018, Time Magazine published an article with an accompanying short video entitled, “Yes, Imposter syndrome is real. Here’s how to deal with it.”82 Among other suggestions, they recommend that people suffering with impostor syndrome learn to reframe their thoughts and visit a psychologist.

– Journal of General Internal Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/#

DEFEATING IMPOSTER SYNDROME – Healthline.com

DEFEATING IMPOSTER SYNDROME – VeryWellMind.com

DEFEATING IMPOSTER SYNDROME – APA.org

RECAP: HOW IS IMPOSTER SYNDROME HARMFUL?

HOW IS IMPOSTER SYNDROME HARMFUL? Leading imposter syndrome researcher Dr. Valerie Young describes five main types of imposters. These competence types, as she calls them, reflect your internal beliefs around what competency means to you.

The perfectionist: Perfectionists are never satisfied and always feel that their work could be better. Rather than focus on their strengths, they tend to fixate on any flaws or mistakes. This often leads to a great deal of self-pressure and high amounts of anxiety.

The natural genius: These individuals set excessively lofty goals for themselves, and then feel crushed when they don't succeed on their first try.

The superhero: Because these individuals feel inadequate, they feel compelled to push themselves to work as hard as possible.

The soloist: These people tend to be very individualistic and prefer to work alone. Selfworth often stems from their productivity, so they often reject offers of assistance. They tend to see asking for help as a sign of weakness or incompetence.

The expert: These individuals are always trying to learn more and are never satisfied with their level of understanding. Even though they are often highly skilled, they underrate their own expertise.

Competency Caricatures instead of Certainty of Character - CM

HOW IS IMPOSTER SYNDROME HARMFUL? If you go on believing you must strive to prove your worth, and you engage the cycle of proving yourself then doubting that proof, you start to develop doubts and confirmation biases that reinforce your worry that you are truly lacking and not worthy of your role, rewards, or recognition.

Once that worry is a full-blown fear, it becomes a belief that infects your soul and forms a lens that distorts how you view your experiences. Then your responses to future similar experiences start changing in a way that impacts your relationships negatively.

Once the relationships are impacted this way, it starts to erode your ability to be in community. Losing a sense of community can cause you to disconnect from your values within that community, and struggle to act in accordance with those values.

It’s a long process, but it starts in fear, and fear can be challenged and corrected.

HOW IS IMPOSTER SYNDROME HARMFUL? Competency Caricatures cause us to trade in our values. This is how they erode our Certainty of Character Identifying with your Imposter

Being Your Truest Self Experience

Value

Peace

Value Erosion

Integrity Arrogance

Creativity

Angst

Intelligence Laziness

Joy

Striving

Passion Drudgery

Confidence

Stress

Mojo Fear

Powerful

Façade

Empathy Comparison SOLID

Experience

Unworthy HOLLOW

HOW CAN WE RESPOND TO IMPOSTER SYNDROME AS A TEAM AND AS INDIVIDUALS?

As a Team…

DEFEATING IMPOSTER SYNDROME At its core, imposter syndrome seeks to disconnect us from a sense of identity and causes us to lose our estimation of our ability to add value to our communities.

- CM

You are in community.

If you are here, it’s because we chose you to be part of us.

We saw evidence of your value.

We saw proof you can do the job.

We knew you would have great days.

We knew you would have challenging days.

We knew you would sometimes make mistakes.

We knew you would hustle.

We knew you would overcome setbacks for a net positive.

We saw teamwork as a part of your values.

If we chose you, it’s because we need you.

We believe in you, and we need you to believe in you.

As a Team…

DEFEATING IMPOSTER SYNDROME

You are in community.

1. Regular 1/1’s with manager.

2. Ask for your manager for feedback.

3. Give your direct reports feedback.

4. Ask for support in a weak area.

5. Celebrate your wins when you give your Fri good news.

At its core, imposter syndrome seeks to disconnect us from a sense of identity and causes us to lose our estimation of our ability to add value to our communities.

- CM

6. Nominate your colleagues for their wins — it makes you both feel good!

7. Save your nominations and review them.

8. If you think someone is struggling, ask “how are you?”

As Individuals…

DEFEATING IMPOSTER SYNDROME At its core, imposter syndrome seeks to disconnect us from a sense of identity and causes us to lose our estimation of our ability to add value to our communities.

- CM

Personal Values 1. If you haven’t already, define your personal values, and how those values intersect with company values.

2. Plan ways to tangibly execute on that intersection of values each week, both at work and at leisure.

3. Keep a refreshed, running list of ways you live your values.

4. If you act in contrast to your values in any setting, clearly define your action to yourself and why it is in contrast to your values. Separate what happened from who you are in your mind.

5. Seek a friend (or therapist) for help if you need collab to see why something didn’t align.

As Individuals…

DEFEATING IMPOSTER SYNDROME At its core, imposter syndrome seeks to disconnect us from a sense of identity and causes us to lose our estimation of our ability to add value to our communities.

- CM

Personal Values + Profession 1. Understand & accept your personal strengths & weaknesses.

2. Set goals that play to your strengths and plan your wins.

3. Keep a running list of wins. Don’t let yourself forget these.

4. If a weakness causes a failure, analyze it until you get to clarity, and literally write it down and throw it away.

5. Seek a friend, colleague, manager, or therapist for help if you need to talk about your failure to craft a plan around it next time.

As Individuals…

DEFEATING IMPOSTER SYNDROME At its core, imposter syndrome seeks to disconnect us from a sense of identity and causes us to lose our estimation of our ability to add value to our communities.

- CM

Personal Values + Leisure 1. Become intentional with leisure activities that align with your values and strengths.

2. Plan leisure activities that express back to yourself in restful, healthy ways who you are.

3. Keep a running list of the times you’ve felt best when at play or rest.

4. If a leisure activity isn’t for you in this way, cut it out of your life without apology.

5. Find friends you can enjoy leisure activities with that align with everyone’s values. If you need to gracefully part ways with friends who no longer align, give yourself permission to do so.

As Individuals…

DEFEATING IMPOSTER SYNDROME

Personal Values Weekly Plan Week of May 31, 2022 Personal Values: (People, Peace, Play) Professional Values: (Integrity, Intelligence, Passion, Mojo, Empathy) Professional

Leisure

Gold Standard Noms Emails — People + Mojo

Finish Adoption Paperwork — People, Peace

SHB Ad — People + Mojo

Niece’s Dance Recital — People

Book Chat — People + Intelligence

Re-plant by the curbside — Peace

Catalyst Acct Meeting — Peace + Integrity

Moving Aunt’s belongings — People, Peace

Accelo Dashboard Review — Peace + Intelligence

Boating — Play

Imposter Syndrome Chat — People, Peace + Empathy

Dinner with Family Friends — People, Play

Goodbye, Imposter Syndrome.

DEFEATING IMPOSTER SYNDROME

The more we recognize our strengths, accept our weaknesses, align our lives with intention to our values, and validate our own and each others’ wins, the more we will usher doubt about our greatness out the door. This breeds humility, joy, and respect that replaces the hollow feeling of empty effort.

This freedom can change your life, your relationships, and your career.

We no longer need to do the work beneath the work.

We’re ditching our doubts and trusting our triumphs!

CLOSING CONVO

HELPFUL RESOURCES ON IMPOSTER SYNDROME Helpful Articles: https://www.healthline.com/health/mental-health/imposter-syndrome#signs https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469 https://www.apa.org/gradpsych/2013/11/fraud https://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndrome https://www.entrepreneur.com/slideshow/304273 Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/ https://so06.tci-thaijo.org/index.php/IJBS/article/view/521/pdf

Personal Values Weekly Plan Week of: Personal Values: • • • • • Professional Values: • Integrity • Intelligence • Passion • Mojo • Empathy

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