Editor’s Note: In “Hey, Health Coach,” Sarah Hays Coomer answers reader questions about the intersection of health and overall well-being. Have a question? Send her a message (and don’t forget to use a sleuthy pseudonym!).
Hey Health Coach,
My boss left his job a few years ago, and I got a de facto promotion. I run a creative department, and we churn out high-quality, innovative content every day. My team is amazing. We respect and enjoy each other, but when I’m in meetings with the CEO, I lose all my confidence. I feel inarticulate and awkward. He never had a chance to interview me, and I always feel like I need to prove myself. The work is good, so I doubt they’ll fire me. But I’d really like to stop feeling so insecure. How can I overcome imposter syndrome?
— Insecure at the Office
Dear Insecure at the Office,
Imposter syndrome is beastly. It hangs around like a wet blanket over your shoulders, soaking doubt into even the best circumstances. It’s common and exceedingly frustrating, but the American Psychological Association doesn’t define it as a mental illness or disorder. In fact, it’s not technically a “syndrome” at all.
It was originally called “imposter phenomenon” by two psychologists (Clance and Imes) in 1978 to describe a tendency they observed in high-achieving women[1]. (It has since been shown to be prevalent in men as well[2].) Merriam-Webster Dictionary defines it as “persistent doubt concerning one’s abilities or accomplishments accompanied by the fear of being exposed as a fraud despite evidence of one’s ongoing success.” Sound familiar?
It seems you have lots of evidence of success at work—as a leader, colleague and creative contributor. You’re confident in your management skills and work product, but the circumstances around your promotion (and what the CEO might think about it) has you second-guessing yourself in important meetings.
The irony here is that you have to be dedicated and successful in order to have imposter syndrome. If you never achieved anything, you wouldn’t have to wonder if you deserved it. And if you didn’t care, you wouldn’t be worried.
This phenomenon can happen to people at any level of accomplishment—from a freshman on the track team to the president of a global corporation.
What Research Says About Imposter Syndrome
No one really knows how many people suffer from it.
Because imposter syndrome isn’t considered a diagnosable disorder, studies are not as conclusive as we might hope. A 2020 systematic review of the literature reports anywhere from 9% to 82% of people experience imposter syndrome[3]. Those numbers are wildly divergent and skewed by “publication bias,” narrow survey populations and a lack of randomized trials. Meanwhile, a study from the Journal of Behavior Science estimates 70% of the population experiences imposter syndrome[4]. That number tracks with my anecdotal experience as a coach. A lot of us have these feelings!
It can impact our careers and earning potential.
According to that 2020 review in the Journal of General Internal Medicine, “individuals who struggle with imposter syndrome may be limited in their ability to fully develop their professional potential and [it] may be a significant contributor to burnout.” Feelings of inadequacy can amplify over time, causing us to over-prepare or procrastinate, both of which can suck the life out of creativity and work satisfaction.
It occurs frequently in folks who work the hardest.
People who lean toward perfectionism may be more likely to experience imposter syndrome because they hold high standards and perceive their actions as never good enough. Also, anyone who finds themselves isolated among colleagues is particularly vulnerable—think the only person of color, woman or first-generation college student in the room. Folks in this situation might work harder to prove themselves while minimizing their accomplishments, which can lead to fatigue, poor outcomes and confidence withering on the vine.
It runs alongside mental health.
Studies also show a consistent association between imposter syndrome, depression, anxiety and low self-esteem[5]. If you’re struggling with any of those issues, a psychologist could be a helpful ally.
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How to Overcome Imposter Syndrome
Trying to overcome negative feelings through sheer determination can backfire, strengthening them and undercutting your ambitions. You can’t conquer your feelings, but you can help them evolve by objectively looking at the facts and identifying a few physical tools to help your body respond to stress.
Here are two exercises I’ve seen work wonders for my clients.
1. Tell your story as if you’re describing someone else’s life.
Where did you start out, and what did you do along the way to get where you are now? How might a friend tell your story to someone who doesn’t know you? Consider whether the narrative you’ve been spinning is true. You describe your promotion as “de facto” and, at the same time, your output as “high-quality” and “innovative.” There’s a disconnect there, Insecure at the Office!
By your own account, all evidence points to the fact that you’re capable of doing the job and executing your work beautifully. Examine your story from the outside for a clearer view. While you’re at it, ask a few friends about their experiences with imposter syndrome. You’ll probably find you’re in good company.
2. Put your body in charge.
Getting perspective helps, but damaging thoughts can be irritatingly persistent. Sometimes the body can shake up a situation faster than the mind. Play around with physical changes to signal your nervous system that something new and different is afoot.
- Keep a small stone or meaningful trinket in your pocket to ground you during meetings.
- Wear a pair of shoes that makes you feel more like yourself.
- Play around with your physical stance or the way you breathe.
- Stretch tall and wide before you head into a meeting.
- Wash your hands in cold water to shock yourself out of ruminating.
Imposter syndrome is a collection of thoughts and feelings that probably don’t reflect the whole truth. Or do they? What do you think? Are you innovative or awkward—or maybe a little of both?
Nothing soothes nervous energy like a few deep breaths and a pair of combat boots—or stilettos. Whatever works.
If all else fails, imagine your boss as a little kid. We all started somewhere, and he’s a regular human, just like you. He’s probably grateful you’re on his team—innovative, awkward and all.
“Hey, Health Coach” is for informational purposes only and should not substitute for professional psychological or medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health providers with any questions about your personal situation, health or medical condition.
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