Going Toe-to-Toe with Imposter Syndrome

The High Achiever's Paradox

There was a two-pronged sense of relief that washed over me when I read that most people who experience imposter syndrome are high achievers. The first prong: a deep exhale knowing I'm not alone in this mind-battle against self-esteem in the workplace. The second? It almost acted as a direct antidote to my personal doubts (that nagging chorus of I don't get enough done, I'm not skilled enough, etc.) because it immediately placed me in a category I so wish to be a part of: high achievers.

For a brief second, I thought, "Great, job done! I'm a high achiever, no need to dive deep into why I get so down on myself." It was a very brief second before the other half of my brain chimed in – "They said most people… not all." And so, here we are!

If you're one of those superhuman, wildly assured individuals who genuinely hasn't heard of Imposter Syndrome (lucky you!), it's "a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals." According to Study.com, it will affect 70% of people at some point in their lifetimes.

For some (hand vigorously raised here), it's a constant voice that belittles any actual success by reminding you of all the reasons you have no business accomplishing what you have. Here are just a few common Imposter Syndrome thoughts:

• "Anyone could have done this."
• "They just haven't seen my weaknesses yet."
• "I need to work harder to prove myself."
• "I just got lucky."
• "I'm not good enough."

I'm genuinely surprised at how emotional I got just typing those out. But I guess that just shows how profoundly these types of thoughts can affect a person. Speaking from a place of relatively high self-awareness (because there will always be some blindspots, right?), I can confidently say that I logically understand these thoughts are simply insecurities and anxiety. In this very moment (a moment where I'm only partially feeling like an imposter), I can take a few steps back and understand that my own brain is working against itself, and I can find some solace in that realization.

But what about those other moments throughout the day, when I'm stressed and not afforded the space and time to collect myself?

To answer this question, it's best if we dive a little deeper into the common patterns of Imposter Syndrome, so we can become more aware of its cycles and find some actionable reprieve.

The Imposter Cycle

This cycle often kicks in when faced with an assignment, obstacle, duty, or any achievement-related task. "In those with IS, the response to this achievement-related task is generalizable into two broad categories: over-preparation and procrastination."

The thought process can be so ingrained in certain people that it bypasses the logical side of the brain and drills straight into deeply held beliefs. The over-prepper thinks they have to put in more effort than others to achieve their goal, and because of this, they believe they're an imposter. On the other side of the coin, the procrastinator's hurried, last-ditch approach leads to thinking that they'll inevitably be exposed as a fraud. Sound familiar?

Common Patterns of Imposter Syndrome

Perfectionism

A perfectionist grappling with Imposter Syndrome has an intense need to be the absolute best at whatever they set out to do – a goal that is, inevitably, not easy to achieve. The moment something goes awry, a deadline is missed, or the end product isn't exactly to-a-T perfect, the negative thoughts come piling on.

Common Imposter Thought: "If I make even one mistake, everyone will see I'm incompetent."

Reframed Thought: "Mistakes are opportunities to learn and grow. They show I'm pushing my boundaries, not that I'm incompetent. Everyone makes mistakes, and how I recover shows my true capability."

Super-Heroism

Like the perfectionism trait, Super-Heroism is all about being the best there is. This, naturally, leads to immense pressure that fuels negative thinking if you don't achieve (or perceive you haven't achieved) your goals flawlessly.

Common Imposter Thought: "I've got to work harder than everyone else because I don't deserve to be here."

Reframed Thought: "My worth isn't defined by overwork. I deserve to be here because of the value I bring. I will work effectively and efficiently, not to prove my right to exist in this space."

Fear of Failure

I don't think it's a stretch to say most people experience some fear of failure, but those struggling with Imposter Syndrome are more likely to feel the debilitating anxiety that comes with it. Their Imposter Syndrome will convince them that they'll be shamed or humiliated if they fail, or even if they just do worse than their peers. If they do end up not accomplishing the desired outcome, their flawed thinking is seemingly confirmed, at least in their own mind.

Common Imposter Thought: "I can't afford to mess this up; my reputation is at stake."

Reframed Thought: "I will focus on doing my best work, and I trust in my preparation and abilities. My reputation is built on consistent effort and learning, not a single outcome. I can handle challenges as they arise."

Denial of Capability

The title says it all: people who suffer from this aspect of Imposter Syndrome believe they don't truly possess the skills to achieve the success they're after. And, when (or if) they do achieve a goal, they often attribute that success not to their skills but to external factors like sheer luck. (Full disclosure: this is the one I struggle with the most.)

Common Imposter Thought: "Anyone could have done this; it wasn't that hard."

Reframed Thought: "I accomplished this. Even if it felt easy to me, my unique skills and perspective made it possible. I will acknowledge and celebrate my achievements, regardless of how effortless they might have seemed."

Fear of Success

This form of Imposter Syndrome is unique in that it can make one view perceived failures as a positive thing. Because, if they actually got what they wanted, they'd simply have more work and more pressure. So, it feels safer not to achieve too much, and to stay comfortable (while secretly wishing for more).

Common Imposter Thought: "The higher I climb, the harder I'll fall."

Reframed Thought: "Every step up builds strength and resilience. Challenges are part of growth, and I am capable of navigating them. Reaching new heights means new perspectives and opportunities, not just a bigger fall."

Breaking the Cycle

There are many traps here, as you can see. Our brains are so clever (perhaps at their most clever) when they're trying to deceive our 'higher' self – the self that is assured and at peace with being bold, making mistakes, and owning our successes.

To answer the above question (how do we combat these thoughts in the heat of the moment?), the quick answer is practice. It's about being mindful, the moment you realize you've been caught up in this cycle, and swiftly reframing the thought to more accurately represent what you're feeling.

At Onward, we take Imposter Syndrome seriously. We have a tool that helps you reframe negative thoughts so, next time your brain starts to wander, you've got your past reframed thoughts right there. There's even a place to log accomplishments for when, even after you reframe a thought, you've got factual evidence to back yourself up!

Keep pushing yourself forward. Keep reminding yourself of your successes. Keep Onward.

Sources:

• Huecker, R., Shreffler, D., McKeny, P., Davis, P. (2023) Imposter Phenomenon.
• Study.com (2024). What Is Imposter Syndrome?.