You're Not Fake: 5 Tips To Overcome Impostor Syndrome

Have you ever felt like nothing you do at work is good enough? Or do you struggle with the constant pressure to overperform because you believe you're not a good employee and soon people may uncover you as a fraud? If you can relate to these situations, you probably have impostor syndrome.

It may make you feel better knowing you are not alone. Did you know impostor (sometimes spelt impostor) syndrome is prevalent in Singapore? A global survey by productivity company Asana found that Singapore-based workers are more vulnerable to this condition than workers from countries such as Australia, France, Germany, Japan, New Zealand, and the United Kingdom. The poll discovered that 74% of the 1,000 Singapore workers surveyed said they experienced impostor syndrome in 2020.

As if overcompensating due to feelings of inadequacy was not exhausting enough, the study confirmed what we already knew: Singaporean employees work more than 42 hours a week. They have the longest working week out of all the other countries surveyed. Eight in 10 people revealed being burnt out last year, higher than the global average of seven in 10.

What Is Impostor Syndrome?

Impostor syndrome refers to a feeling of self-doubt over your career accomplishments. Dr Pauline R. Clance and Dr Suzanne A. Imes first introduced the concept as the 'impostor phenomenon' in their 1978 article "The Impostor Phenomenon in High-Achieving Women: Dynamics and Therapeutic Intervention." They interviewed 150 high-achieving women who had all demonstrated professional excellence. Clance and Imes defined the impostor phenomenon as “an internal experience of intellectual phoniness.”

While the initial study focused on women, anyone can experience impostor syndrome. Symptoms of impostor syndrome can be any of the following:

• The feeling that luck or other external factors caused your accomplishments at work instead of your skills and abilities
• The constant need to overperform or be a perfectionist about your work
• Burning out or declining mental health
• Isolation from your co-workers to prevent them from “figuring out your secret”
• Beating yourself up over minor mistakes
• The paranoia that you'll be unveiled as an incompetent fraud

When left unchecked, impostor syndrome can cause your mental (and physical) health to decline and affect your relationships because of the constant need to overwork and overperform. It is also an unhealthy approach to how you perceive yourself, your worth, and what you bring to the table — especially when there is proof of your abilities and accomplishments.

What Causes Impostor Syndrome?

Impostor syndrome, while prevalent, is not yet an official diagnosis. However, experts believe impostor syndrome is real and a specific form of intellectual self-doubt. According to the American Psychology Association, impostor feelings are often or generally associated with anxiety — such as Generalised Anxiety Disorder (GAD), trait anxiety, social anxiety — or even depression.

Aside from intense stress, a host of other factors could make some people prone to experiencing impostor syndrome. For one, Singapore’s (and Asia’s) culture of placing a high emphasis on achievements and success since childhood can cause certain feelings of pressure to persist even into adulthood.

Psychiatrist Lim Boon Leng said that Singaporean workers often have high expectations of themselves and feel like a fraud whenever they cannot achieve their expected results. Those in management roles are also more susceptible to feeling like an impostor since they believe that, as leaders, they should have all the answers for their colleagues, while they have few people to turn to for advice or support. Dr Lim adds that changes in the workplace amid the pandemic may have also exacerbated these feelings of being a fraud.

Other factors include certain personality traits, such as perfectionism, coming from a high-conflict family background, or a lack of a support system.

Having impostor syndrome can affect your ability to work effectively with colleagues and enjoy a fulfilling career with a proper work-life balance. Get over your feelings of being an impostor or a fraud with these five tips.

5 Ways to Manage And Overcome Impostor Syndrome

Give yourself a reality check.

Oftentimes, your feelings of inadequacy or being a fraud can consume you that they become easy to believe. It may cause you to downplay or dismiss your accomplishments, no matter how big or small.

First, give yourself a reality check — employers go through a thorough hiring process, ensuring they find the best fit for the job. You would not have gotten the role if the hiring manager or supervisor did not think you were qualified. That alone should be proof of your capabilities and capabilities for the job.

Another way to give yourself a reality check is by listing down all the skills and abilities you have — whether they are directly related to your role or not. Jot down all the technical and transferable skills you can think of. While you may feel that traits such as being able to work well within a team and communication are not worth celebrating, they are essential and versatile skills that are highly valued in any career or industry.

Reach out to your colleagues.

It never hurts to reach out to your colleagues and let them know how you feel. It is crucial to be within a supportive environment to overcome impostor syndrome — and being honest with your co-workers about your feelings about being a fake may spell the difference. It could help them be more mindful about how they work and interact with you and could even open doors for opportunities such as mentorship sessions where you feel affirmed and validated.

Be mindful of the negative thoughts that creep up.

One way to deal with impostor syndrome is being mindful of the negative thoughts that feed into your insecurity — and banishing them from your head. Be aware of any feelings of self-doubt that creep up, recognise it as part of your impostor syndrome, and simply visualise flushing the thought from your mind.

Be kind to yourself.

It is normal to make mistakes once in a while. You won’t have the answers to everything. Being afraid to make mistakes can make you averse to taking risks and exploring your boundaries at work — which may backfire on your desired career growth.

When things do not turn out the way you expect, refrain from lashing out at yourself. Think about how you would talk to a friend or colleague in that situation, and treat yourself similarly.

Embrace a growth mindset.

Embracing a growth mindset can help you grow and challenge yourself further at work. Believe that you can learn skills and develop talent. People with a growth mindset are more open — which can help counter your feelings of inadequacy. Rather than beating yourself up over knowledge or a skill that you do not know, tell yourself, “This is something I don’t know…yet. But I will.”

Take every obstacle as a learning opportunity. When you have a growth mindset, you start believing you can offer much more by being willing and eager to learn and try new things. Instead of pressuring yourself to have all the answers, start seeing the glass as half-full so you become more open to learning and changing.

Believe in yourself and see a world full of possibilities. Ready to overcome impostor syndrome? Then # LetsGetToWork ! Update your JobStreet profile with your technical and transferable skills — if you’re on the hunt for a new career, these will help build your confidence and help you find the job with the right fit.

For more expert insights on embarking on a fulfilling career and building your confidence in the workplace, visit the Career Resources Hub. You can also download the JobStreet app on Google Play and the App Store for easier access.