You feel like you’ve bamboozled your boss into hiring you, and you have no idea why your co-workers are praising your work on a recent project. Most of the time, you feel like a fraud and that your successes are just flukes.
If this sounds familiar, you may be experiencing imposter syndrome. You might feel alone in these thoughts. But in fact, imposter syndrome is a really common phenomenon that affects up to 82% of people at some point in their lives.
While many factors, such as a tendency towards perfectionism and the relationship you had with your parents, may contribute to your feelings of imposter syndrome, you can fight the feeling through a helpful hack: mindfulness.
Mindfulness is the practice of being present and aware of your thoughts, feelings and surroundings without judgment. It’s typically associated with relaxation techniques, to release some of the tension and stress of the day. But it can also help you manage imposter syndrome in a number of beneficial ways. Here are six strategies to help you get started.
1: Flip negative self talk on its head
Self talk can be a powerful tool for both good and bad. When our minds are full of imposter syndrome thoughts, it’s usually negative self talk and self criticism. Negative self talk may sound like “I’m not good enough,” “I don’t deserve this,” or “I could do better."
When you catch yourself engaging in negative self talk, take a pause. Accept it as a thought you just had, but don’t let it influence your mood. Instead, counter the thought with a more realistic one—“I am doing the best I can with the resources I have right now” or “They hired me because I was the most qualified candidate, and I’m good at my job.”
2: Perform check-ins to evaluate your stress levels
Whether at home or work, a quick check-in with your body can help you identify where you’re holding stress. Take a few moments to take deep, focused breaths and release the places you’re holding tension. Sometimes, tension in your body can perpetuate negative thoughts since you aren’t feeling as physically relaxed as you could be.
Use this time to figure out the source of your stress. Ask yourself, “What am I worried about right now? Is what I’m thinking right now based on evidence, or am I making unfair assumptions about myself and my circ*mstances?” Use this as an opportunity to challenge your thoughts and find evidence that counteracts them.
3: Keep a journal to track your many accomplishments
As you spiral into feelings of imposter syndrome, it can be easy to forget everything you’ve already achieved at work. Confront this with the reality that you are where you are because you deserve to be there.
Start by writing down everything you did and all you overcame to get to the job or career you’re currently in. This is an excellent place to begin. Then, whenever you check off another goal at work, earn a promotion, get a credential or receive praise for a job well done, add it to your list.
You’ll be surprised at how large your list grows, but the most important part isn’t length—it's recognizing what you have done and why you’ve earned your place. Look at your list whenever you feel imposter syndrome creeping in, or make it a weekly habit to read through your list.
4: Harness the power of positive affirmations
Affirmations are short, positive phrases that you repeat to yourself often. They form part of the mindfulness toolkit because they can help to change the way you think about yourself and your abilities. Affirmations are well supported by social scientists, with research pointing to positive benefits like improved well-being, confidence and self image when practiced regularly.
To create personal affirmations, start with the word “I” and then add something specific and positive that aligns with how you want to feel. Some examples include:
- I am confident in my abilities.
- I am constantly learning and growing.
- I am qualified for this position, and I deserve to be here.
- I have worked hard to get where I am, and that’s something to be proud of.
- I can handle any challenges that come my way because I am capable and competent.
If you have an hour to spare, use this time to make a long list of affirmations. Keep them close by for when you need a quick self-esteem boost during the day.
5: Visualize your own success
Visualization is a powerful tool backed by science to help you achieve your goals and overcome self-doubt. By imagining yourself in successful scenarios, you trick your brain into believing you are capable of achieving those goals. It's a phenomenal confidence-boosting technique that can help you combat imposter syndrome.
To get started with visualization, spend five to 10 minutes in the morning to "see" yourself succeeding in whatever task you’ll be tackling. Imagine the audience applauding after you gave a winning presentation, for example, or a phone call where the client thanks you for a job well done.
You can also make a visualization board, which is a visual representation of your career goals. Find images and quotes that inspire you and represent the success you want to achieve. Look at this board when you need an extra boost of motivation or self-belief.
6: Get out of the cubicle when you're feeling low
Mindfulness can happen anywhere, not just in the office. If you practice these techniques while taking a walk, you'll get the double stress-relieving benefits of exercise and mindfulness.
While on the walk, focus on the present to stop ruminating. Pay attention to the smallest details, from the leaves on the trees to how the shadows play on the ground. Practice deep breathing and allow yourself to just be in the moment. Being in the present like this will draw you away from the bubble of the office, restore your energy levels, and give you a new perspective on things.
Ideally, you will come back from the walk feeling more centered and relaxed, with some insight into what triggered your imposter syndrome in the first place. You're not the fraud you think you are—you're a valuable employee making a difference in your company. Keep reminding yourself of that.
