How to Fight Off Impostor Syndrome

You’ve been tasked with an important new project at work. “It’ll give you some great face time with leadership,” your boss says. That’s when the alarm bells go off in your head.

“I’m not qualified to take this on.”

“I don’t have the skills for this.”

“Why did she come to me?”

“Ugh, I feel like a fraud.”

Sound familiar? It’s called impostor syndrome, and even the most successful people can experience its effects.

What is Imposter Syndrome?

Impostor syndrome, or imposter phenomenon, is a psychological phenomenon experienced by high achievers who are unable to accept their success. According to psychologists Suzanne Imes and Pauline Rose Clance, those with imposter syndrome “often attribute their accomplishments to luck rather than to ability, and fear that others will eventually unmask them as a fraud.” (It’s important to note that impostor syndrome is not an official psychological diagnosis; it’s a specific form of self-doubt.)

If you’ve felt this fear, you’re not alone. A long list of successful professionals has documented their struggles with impostor syndrome, including Meta executive and founder of LeanIn.org Sheryl Sandberg, Oscar-winning actor Denzel Washington, and Supreme Court Justice Sonia Sotomayor.

Perhaps most importantly, know that you’re fully capable of overcoming this fear and can even learn to use it to your advantage.

Tips for Tackling Impostor Syndrome at Work

• Make a list of your accomplishments. This list can include any number of milestones, including academic achievements, letters of recommendation, or receiving a job offer. This list serves as a reminder that success doesn’t come all at once. It’s a work in progress, and you’re right on schedule.
• Record your role. Think back on that list. How did you accomplish those milestones? Maybe you stayed home for the weekend to study for a test, asked a professor for some guidance, or participated in a mock interview. We often ignore these personal contributions to success because they aren’t extraordinary. They are natural or expected. That doesn’t mean that those behaviors aren’t valuable.
• Talk to a mentor. A common cause of Impostor Syndrome is receiving mixed messages from family members. Parents and siblings often are too lenient or too harsh in their assessments of your skills. Instead, seek out the help of a mentor. This relationship can be a healthier and more rewarding experience in terms of your professional life. A mentor is often more capable of offering criticism, praise, and encouragement without the inherent biases of a family member.
• Celebrate success! You may need to adjust your personal expectations, but celebrating small wins is an important part of understanding your value. Perfection isn’t a realistic goal, and punishing yourself for failure isn’t healthy.
• Talk to a fellow “impostor.” Find a friend or coworker who shares your struggle. You can find mutual support, encouragement, and a laugh!

Changing the way you think about your skills and success won’t happen overnight. Take your time. And the next time your boss comes to you with an important project, quiet those alarms, and know that they’re trusting you for a reason: Because you deserve it.