Imposter Syndrome: Building Confidence and Combating Doubt
Imposter Syndrome is a familiar feeling for many. In fact, according to a survey of 2,000 professionals conducted by Clare Josa (2019), 52% of female respondents and 49% of male respondents said they struggle with Imposter Syndrome ‘daily’ or ‘regularly’. Characterized by feelings of self-doubt and inadequacy despite evident success, I would go so far as to say that overcoming feelings of failure could be the commonly identified ‘goal’ for those I coach, whether they be high-achieving executives, athletes, actors or other. All of that to say, Imposter Syndrome can be debilitating and overcoming it is essential for anyone wishing to unlock their full potential and thrive in life.
Fun Fact: Any MBTI fans out there will be pleased to hear that according to recent research by Kodweis, et al. (2023) introverts are at 1.8x greater risk of high / severe imposter syndrome than extroverts and that those with perceiving personality types are at a 1.4x greater risk of high / severe imposter syndrome than those with judging personality types. Just saying …
Understanding Imposter Syndrome:
Before delving into strategies to overcome imposter syndrome, it's important to understand its underlying mechanisms. Imposter syndrome often arises when individuals rationalise their accomplishments as luck or attribute their success to external factors rather than their own abilities. This distorted perception can lead to pervasive feelings of fraudulence and undermine confidence and self-esteem (Clance & Imes, 1978).
Research on mental toughness suggests that individuals with higher levels of resilience and self-efficacy are better equipped to combat imposter syndrome and navigate challenges with confidence (Clough et al., 2002). By cultivating mental toughness through targeted interventions and psychological strategies, leaders can develop the resilience and self-belief needed to overcome imposter syndrome and thrive in their roles.
Impact of Imposter Syndrome:
‘What’s the big deal?’ you might ask! Data indicates that imposter syndrome can have significant impacts on key areas of life including business, quality of life and performance. For example, in their systematic review, Bravata et al. (2019) found that individuals who struggle with impostor syndrome may be limited in their ability to fully develop their professional potential and that this doubt may be a significant contributor to burnout both among healthcare professionals and others. These findings were further emphasised by Villwock et al., (2016) whose research indicated that imposter syndrome was significantly associated with burnout components including exhaustion, cynicism, emotional exhaustion and depersonalisation.
Psychological Strategies to Combat Imposter Syndrome:
While note intended to be a therapeutic blog post, there are strategies and techniques we can borrow from therapeutic modalities if we want an evidence-based approach to combating imposter syndrome.
Cognitive Restructuring (CBT): Cognitive restructuring is a core technique used in Cognitive Behavioral Therapy (CBT) to challenge and reframe negative thought patterns. When experiencing imposter syndrome, people often engage in cognitive distortions, such as catastrophizing or overgeneralizing, that reinforce feelings of self-doubt and inadequacy. By identifying and challenging these distortions, we can replace them with more balanced and realistic perspectives, thus reducing the impact of imposter syndrome on their confidence and performance (Beck, 2011).
Tip: Keep a thought journal to track negative self-talk and identify recurring patterns of distorted thinking. Challenge these thoughts by asking yourself evidence-based questions such as "What evidence supports this thought?" and "Is there a more balanced way to view this situation?"
Values Clarification and Commitment (ACT): Acceptance and Commitment Therapy (ACT) emphasizes values clarification and commitment to action as key components of psychological flexibility. When grappling with imposter syndrome, people can benefit from clarifying their core values and aligning their actions with their long-term goals and aspirations. Rather than focusing on the little voice that says ‘you can’t’ or ‘you’re not worthy’, ACT asks people to consider what truly matters to them and commit to meaningful action steps in that direction. The focus is less on ‘getting rid’ of the voice and more in cultivating a sense of purpose and direction that transcends those feelings of self-doubt and insecurity (Harris, 2009).
Tip: Take some time to reflect on your values and priorities in both your personal and professional life. What matters most to you? How can you align your daily actions with these values? Make a commitment to take small, concrete steps towards your goals, even in the face of self-doubt. When the self doubt arises, it’s useful to remind ourselves that this is our minds way of keeping us safe from threats (such as potential failure). Thank your mind and stay the course.
Mindfulness and Self-Compassion (DBT): Dialectical Behavior Therapy (DBT) emphasizes mindfulness and self-compassion as powerful tools for managing difficult emotions and building resilience. When confronted with imposter syndrome, leaders can benefit from practicing mindfulness techniques to cultivate present-moment awareness and observe their thoughts and feelings without judgment. Additionally, cultivating self-compassion involves treating oneself with kindness and understanding, especially in moments of self-doubt and vulnerability (Neff, 2011).
Tip: Incorporate mindfulness practices such as deep breathing exercises, body scans, or meditation into your daily routine to cultivate present-moment awareness and reduce stress. Practice self-compassion by offering yourself words of encouragement and kindness, as you would to a close friend facing similar challenges.
Imposter syndrome can be a formidable obstacle, but it is not insurmountable. By implementing evidence-based strategies grounded in research on mental toughness and psychological flexibility, we can combat self-doubt, build confidence, and thrive in our roles and beyond.
If this article resonated with you and you want to learn more about how 1:1 Coaching could support you in conquering your doubt and reclaiming a sense of unwavering self-confidence, please reach out at ilia@1upcoach.com or use the link below to book a 15 minute chat!
References:
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Slatore, C. G. (2019). Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine, 34(8), 1452-1459.
Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241-247.
Clough, P. J., Earle, K., & Sewell, D. (2002). Mental toughness: The concept and its measurement. In D. Cockerill (Ed.), Solutions in sport psychology (pp. 32-43). Thomson.
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications.
Kodweis KR, Jasmin HM, Hall EA, Havrda DE. Exploring the Relationship Between Imposter Phenomenon and Myers-Briggs Personality Types in Pharmacy Education. Am J Pharm Educ. 2023 Jun;87(6):100076. doi: 10.1016/j.ajpe.2023.100076. Epub 2023 May 9. PMID: 37316121.
Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins.
Villwock, J. A., Sobin, L. B., Koester, L. A., & Harris, T. M. (2016). Impostor syndrome and burnout among American medical students: A pilot study. International Journal of Medical Education, 7, 364-369.
