{"id":21316,"date":"2024-08-16T14:00:03","date_gmt":"2024-08-16T12:00:03","guid":{"rendered":"https:\/\/getitmagazine.co.za\/pretoria\/?p=21316"},"modified":"2024-08-14T10:37:47","modified_gmt":"2024-08-14T08:37:47","slug":"impostor-syndrome-at-work","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/pretoria\/blog\/2024\/08\/16\/impostor-syndrome-at-work\/","title":{"rendered":"Impostor syndrome at work?"},"content":{"rendered":"

You know that nagging doubt that you\u2019re not as capable as others think you are and the fear that you\u2019ll be found out?<\/strong><\/h4>\n

It\u2019s called impostor syndrome and it\u2019s more common than you might think. Here are practical tips for building your confidence.<\/p>\n

As Formula 1 driver Lewis Hamilton showed us after his victory in the British Grand Prix at Silverstone, impostor syndrome is something almost everyone goes through.<\/p>\n

Regarded as the greatest Formula 1 driver of all time, Hamilton had gone \u2013 as he shared on Instagram \u2013 945 days without winning a race. In his post-race interviews, the 39-year-old tearfully spoke of the self-doubt that had plagued him over the last two-and-a-half-years. \u201cI\u2019ve personally felt like I\u2019ve experienced those challenges \u2013 the constant challenge like we all have to get out of bed every day and give it our best shot and there are so many times when you feel like your best shot just isn\u2019t good enough,\u201d he said. He later added: \u201cThere has definitely been moments when I thought that this is it, that it\u2019s never going to happen again.\u201d<\/p>\n

Fans were shocked and moved to hear the most successful driver in history speak openly about his crisis of confidence. But it doesn\u2019t matter if you have years of experience or are just starting out \u2013 impostor syndrome can sneak up on you and mess with your confidence. The same is true in business.<\/p>\n

\u201cI remember clearly the shock I experienced when I attended a performance seminar in London and the keynote speaker asked for a show of hands who had experienced impostor syndrome and to my surprise, the whole stage made up of expert panelists all raised their hands!\u201d says Duncan Woods, Human Performance Coach and executive coaching consultant to digital wellbeing platform, soSerene<\/a>. \u201cIt was a good insight to see that impostor syndrome is indeed a common occurrence among all levels of ability and experience.\u201d<\/p>\n

What is impostor syndrome?<\/strong><\/h3>\n

Impostor syndrome is when you start questioning your ability to perform and it tends to manifest as questioning thoughts or doubting your ability and potential, explains Woods. In the workplace, you may doubt your ability to do your job well, no matter how much you\u2019ve already achieved. You may find yourself expecting to be exposed as a fraud at any second, even though your ability to do the job has been clearly demonstrated.<\/p>\n

While we all doubt ourselves occasionally, feelings of self-doubt are totally normal. \u201cYour body and brain are designed to scan for threats, and so questioning thoughts of \u2018am I safe here?\u2019 should be expected,\u201d says Woods.<\/p>\n

Impostor syndrome is different \u2013 it makes you feel like you don\u2019t deserve your success, and you\u2019re constantly worried others will see through you. And it can hit anyone, from newbies to top executives. Recognising these feelings is the first step to tackling them.<\/p>\n

Combat impostor syndrome<\/strong><\/p>\n

\u201cSelf-awareness is key,\u201d says Woods. \u201cThis can be done by just noticing the nature of your thoughts in important career moments. What is your inner dialogue saying? See if there is a pattern or shape to feelings of self-doubt that you can spot.\u201d<\/p>\n

Perhaps you downplay positive feedback or struggle to accept praise. Or maybe you attribute your success to luck or other external factors and feel like you don\u2019t deserve what you\u2019ve achieved.<\/p>\n

Woods recommends a two-step process to examine these thoughts:<\/p>\n

STEP 1: Assess whether these thoughts and feelings are based on a real threat or vulnerability or not. (A real threat could be: \u201cI haven\u2019t rehearsed my presentation.\u201d)<\/p>\n

STEP 2: Choose a response to both real threats and perceived threats. In the example above, taking time to rehearse should banish any self-doubt. If you have rehearsed and find your thoughts are just inner chatter, reminding yourself of your knowledge and credentials can be effective.<\/p>\n

\u201cIf we can hold a doubting thought at arm\u2019s length and assess whether it is based on a real or perceived threat, we can become effective at channelling our doubts toward a helpful action,\u201d says Woods. \u201cIt\u2019s when thoughts are not channelled in this way they start to build up. They become louder in our ears, effectively convincing us that we don\u2019t belong or are not safe here. That\u2019s when we start labelling ourselves \u2018impostors\u2019 or \u2018unworthy\u2019.\u201d<\/p>\n

However, impostor syndrome is not always an internal phenomenon. \u201cIt is also really important to acknowledge how the behaviour, perceptions and biases of others may influence our sensation of being unworthy,\u201d says Woods. \u201cPrejudice and biases flow steadily through our community psyche, so it\u2019s important to notice those objectively and at arm\u2019s length as well.\u201d<\/p>\n

Woods notes that in a homogenous, male-dominated environment women and marginalised groups should be especially aware of historical barriers before questioning their own worthiness. \u201cWhen you are made to feel different or unwelcome it is far easier for your own impostor doubts to arise.\u201d<\/p>\n

He recommends using the same kind of filtering system as for internal thoughts. \u201cConsider: Is that feedback based on fact or evidence? Or is it someone\u2019s subjective opinion on the matter?\u201d<\/p>\n

Quick confidence boosts<\/strong><\/h3>\n

Building real confidence doesn\u2019t happen overnight \u2013 it takes time and effort. The \u201cfake it till you make it\u201d approach, however well-intentioned, can feel exhausting and fake, says Woods, and worse, it can get in the way of building real confidence.<\/p>\n

However, there are ways to boost your confidence on the spot \u2013 like before you start a presentation or when you are about to have a tough conversation. Here are four quick confidence boosts that Woods recommends:<\/p>\n

    \n
  1. Smile. \u201cThe brain and body are programmed to respond to the smile reflex. You almost instantly feel the positive vibes through your body.\u201d<\/li>\n
  2. Breathe. \u201cControlling your breathing is a great way that the mind can influence the way the body responds to a situation. Do some deep breathing, box breathing or breathing meditation.\u201d You can find examples of these on the soSerene<\/a> platform.<\/li>\n<\/ol>\n
      \n
    1. Evidence base. \u201cGrab a pen and write down the evidence that you have that you can do this. List your preparation, your natural strengths, and your accomplishments.\u201d<\/li>\n<\/ol>\n
        \n
      1. Choice. \u201cMake the choice: Do you want to be challenged and see if you can rise to it? Or do you want to play small and hide away from the challenge? Choosing puts you behind the wheel and in control to go into challenging situations.\u201d In another post-race interview, Hamilton spoke of how he held onto hope. \u201cThat glimpse of hope, even if it\u2019s the tiniest speck \u2013 I just tried to not ignore that and I just continued to focus on my inner peace. Never give up. It\u2019s the easiest thing to do but you should never do it.\u201d<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

        You know that nagging doubt that you\u2019re not as capable as others think you are and the fear that you\u2019ll be found out? It\u2019s called impostor syndrome and it\u2019s more common than you might think. Here are practical tips for building your confidence. As Formula 1 driver Lewis Hamilton showed us after his victory in […]<\/p>\n","protected":false},"author":113,"featured_media":21317,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[478,8581,8631,1184,7574,8632],"class_list":{"0":"post-21316","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle","8":"tag-business","9":"tag-confidence","10":"tag-impostor-syndrome","11":"tag-office","12":"tag-performance","13":"tag-self-doubt"},"yoast_head":"\nImpostor syndrome at work? - Get it Pretoria<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/pretoria\/blog\/2024\/08\/16\/impostor-syndrome-at-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Impostor syndrome at work? - Get it Pretoria\" \/>\n<meta property=\"og:description\" content=\"You know that nagging doubt that you\u2019re not as capable as others think you are and the fear that you\u2019ll be found out? It\u2019s called impostor syndrome and it\u2019s more common than you might think. Here are practical tips for building your confidence. 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