By Erik Pham
Have you ever been working on a project at work and doubted your ability to handle a task? That happens more often than you think, mostly because of imposter syndrome.
Generally, imposter syndrome makes you feel like a fraud in your own life. It can come with insecurity, self-doubt, inadequacy, depression and so much more. In order to combat imposter syndrome, it’s important to be able to identify the different types and causes.
The Different Types Of Imposter Syndrome
Impostor syndrome can be a psychological feeling of doubt about your work accomplishments or, despite success, a feeling that you are not good enough. That is when imposter syndrome becomes a mental health issue.
Imposter syndrome manifests in different ways and there are generally five different types of imposter syndrome.
The Perfectionist: These are people who have high standards and even if something proves to be successful, they often still believe they could do better.
The Expert: The expert mindset is when you are more concerned about the “what” and “how much” aspects of a process. This means that when they have only minor knowledge of something, they feel failure and shame.
The Natural Genius: This person measures competence by how easy the task is and how fast it can be done. If they have to take more time to understand the subject or on their first try, it feels like they are failing at their job.
The Soloist: This is probably the most common form of imposter syndrome and occurs when people feel like they have to do everything on their own. If they need to ask for help, it feels like a sign of weakness and failure.
The Superhuman: This person measures success based on how many roles they can do at once. They feel guilty when they fall short, even though they are competent.
Causes Of Imposter Syndrome
There are several underlying causes that can lead to someone developing imposter syndrome.
Depression: People who are suffering from depression often feel unworthy and have low self-esteem, making it difficult to find joy or satisfaction in their lives and accomplishments. This depression can fuel feelings of inadequacy and self-doubt, which is one of the major imposter syndrome symptoms.
Unrealistic Expectations: Imposter syndrome often stems from unrealistic expectations that one has set for themselves. Whether it is a perfectionist attitude or an unwillingness to accept failure, this attitude can lead to feelings of inadequacy in comparison to the perceived successes of others.
Comparative Thinking: Feeling like one doesn’t measure up to peers or other high achievers can lead to a deep-seated feeling that one will never be good enough.
Negative Self-Talk: People who exhibit negative self-talk often focus on their weaknesses instead of their strengths and put themselves down for any mistakes or missteps they make. These internal beliefs can lead to feelings of self-doubt and low self-esteem.
External Factors: External factors such as society’s expectations, gender roles and cultural norms can also lead to people feeling like they are not worthy or unable to meet certain expectations.
How To Deal With Imposter Syndrome
Overcoming imposter syndrome is possible and might not be as hard as you initially think. Here are a few ways to deal with imposter syndrome in the workplace:
Face your imposter feelings: A 2020 review found that close to 82% of people experience the imposter phenomenon. So, you are not alone in feelings of self-doubt, but what matters is how you handle the situation afterward. Recognize your secret thoughts and work on achieving your goals.
Try compassion-focused therapy: According to Jennifer Olejarz, a health coach at Health Canal, compassion-focused therapy is a type of psychotherapy that can be used to help people avoid self-blame and criticism and, in turn, overcome imposter syndrome. The therapy involves using self-compassion and understanding to create a sense of self-worth and safety for those who are struggling with these negative feelings.
Talk to someone: Considersharing what you are going through with friends or colleagues. Several experts advise anyone who faces imposter syndrome to consider group therapy. In a group setting, you are surrounded by people who offer support and validate your struggle. And group therapy leaders can give individuals with mental health conditions coping strategies to help work through the underlying issues that cause self-doubt.
Reframe your thoughts: You always have the power to reframe your negative thoughts. Instead of wondering why things happen to you or why things don’t work out, instead look at the how—how you can take a different approach, how you can find a solution, how you can boost your confidence.
In conclusion, imposter syndrome can have a negative impact on individuals at work if it is not addressed properly. However, by proactively managing one’s thoughts, setting realistic goals, building a support network and reducing stress in the workplace environment, individuals can better manage the symptoms of imposter syndrome and perform more confidently at work.
Erik Pham, the Founder of Health Canal, a health and wellness website that empowers people to lead healthier lives. Read Erik Pham’s full executive profile here.
This article first appeared on the Forbes website.