Impostor syndrome: What it is, who it effects and tips to combat it

If you have ever felt undeserving of your achievements or a fraud in your role, you may have experienced impostor syndrome.

Impostor syndrome is rampant among Australian employees and working from home is only exacerbating the issue.

Global research reveals between 70 and 80 per cent of workers feel they are a fraud or undeserving of their role at some point in their career, and Australian experts say it is particularly common among leaders, women and people in minority groups.

While some level of worry is normal, in extreme cases people can work themselves toward burn out and mental illness as they try to prove their worthiness.

The University of Queensland Business School lecturer in leadership Dr Terry Fitzsimmons says it often seems as though everyone else knows what they are doing, when in reality they likely have the same feelings of self doubt.

“It effects some people more than others because we know society is organised on a hierarchy,” he says.

“There is a perceived entitlement – a belief that the other group has some perceived advantage and that’s what creates that sense of doubt because you think you don’t have what they have.

“For example, if you go to a public school and see people from an elite private school, you are not sure what it is they have got but you know they got something.

“It’s more common with women than men and with minorities than non-minorities.”

Dr Terrance Fitzsimmons from The University of Queensland Business School says some demographics are more likely to experience self doubt. Picture: Supplied

Fitzsimmons says impostor syndrome also disproportionately affects leaders and high achievers.

“It might be that someone had a less privileged background but are really smart and driven so one of the unhealthy ways it manifests is they work twice as hard, twice as long and are prone to burn out,” he says.

“Then there is mental illness that comes with nagging self doubt.”

He says the pandemic and subsequent shift to working from home in many sectors has made the issue worse.

“Impostor syndrome thrives on the unknown and without that basis of comparison, being isolated and not knowing what the future holds will only make that worse,” he says.

So how can we combat impostor syndrome?

LOOK FOR THE SIGNS

Peta Sigley, chief knowledge officer of resilience program provider Springfox, advises working on self awareness.

“(Ask yourself:) How well am I receiving feedback? Am I avoiding hearing what others think about what I have done or said? Do I try to do everything myself and avoid asking for help?” she says.

“(If you have impostor syndrome) you could end up procrastinating a bit or struggling over decision making.

“You might avoid taking on new opportunities because that fear comes into play.”

PRACTICE SELF COMPASSION

Sigley recommends everybody recognise that they are imperfect.

“It takes time and patience,” she says.

“You can’t just flick a switch and you are done.

“Start rewiring your brain to think differently.

“Move away from statements that start with ‘I must’ or ‘I always’.”

Springfox’s Peta Sigley says there are ways to overcome impostor syndrome. Picture: Supplied

She says people often tell themselves they are stupid or an idiot but they should speak to themselves the way they would speak to a friend.

IMPROVE YOUR SENSE OF BELONGING

The key is to be clear on your role, what success looks like and how you fits into a bigger project, according to Sigley.

“There are often many contributors so there are blocks around performance that aren’t due to you,” she says.

“It’s about challenging that accountability to self when there are many players in a space.”

CELEBRATE YOUR WINS

These can include achievements such as signing a new client or finishing a project ahead of schedule, but they may also include receiving positive feedback, being assertive in a meeting, or just keeping the workload on track.

“At times, we don’t get the outcome we are looking for but we can acknowledge we gave our best,” Sigley says.

“It’s a shift in thinking about what success looks like.”

FIND ROLE MODELS

Ella Bache chief executive Pippa Hallas felt like an impostor when she stepped into the top job at age 30.

She had been head of marketing for the beauty company but was suddenly out of her comfort zone.

Ella Bache’s Pippa Hallas has overcome impostor syndrome. Picture: Supplied

“On reflection, working in advertising my whole life before that, there weren’t a lot of female role models and I don’t think that helped the impostor syndrome I was experiencing,” she says.

“I didn’t have anyone to aspire to as it was male-dominated work and a lot of power sat with the males at the top.”

Hallas, who wrote her debut book, Bold Moves, about the bold women at Ella Bache, says findings role models was one way she was able to overcome her self doubt.

“For a long time I felt I had to do it alone, but you don’t,” she says.

“There are some amazing people out there … so I built my tribe and that helped me.”

GROUND YOURSELF

Hallas says she feels more confident when she is grounded, making time for her own health and wellbeing.

“I am disciplined about the rhythm of my week and designing my week and my life so there is time to ground myself, whether that means going for a walk or jumping in the ocean or kicking a soccer ball,” she says.

“It helps me feel confident.”

FIVE SUSCEPTIBLE PERSONALITY TYPES

THE PERFECTIONIST

• Demands perfection in every aspect of life
• Criticises themselves for small mistakes, feels ashamed of “failure”
• May avoid trying new things if they believe they won’t be perfect the first time

THE NATURAL GENIUS

• Typically learns new skills with little effort so expects to immediately understand all new material and processes
• Believes competent people can handle anything, so feels like a fraud when something is difficult

THE INDIVIDUALIST

• Believes they should be able to handle everything solo
• If they can’t succeed independently, considers themself unworthy
• Views accepting help an admission of inadequacies

THE EXPERT

• Believes they must learn everything about a topic before considering work a success
• Can spend so much time pursuing information they end up taking too long to complete their task
• Considers themselves a fraud if they can’t answer a question

THE SUPERHERO

• Believes failure to navigate the demands of all roles – such as student, friend, employee, parent – proves inadequacy
• Pushes themself to the limit, expending as much energy as possible in every role but often still feels they should have done more or it should have been easier

SOURCE: Dr Valerie Young, author of The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It

Originally published as Impostor syndrome: What it is, who it effects and tips to combat it