Cue the spotlight! A light shines upon you. Different people start to yell and point. “There’s the imposter……I found the fake…..they are a phony!” Although no one is speaking to you in this way, this may be your self-talk in your mind, if you live with the imposter phenomenon. The imposter phenomenon was first coined in the 1970s by psychologists Suzanna Imes and Pauline Rose Clance. Many people are more familiar with the term imposter syndrome than imposter phenomenon; however, the phenomenon is a more suitable term, because it is a widespread human experience (imposter phenomenon is not a diagnosis) that more than 80 % of the population experience at some point in their lifetime.
One of the ways the imposter phenomenon is defined is as having feelings of self-doubt, and personal incompetence that persist despite your education, experience, and accomplishments. Additional feelings associated with the imposter phenomenon include: feelings of anxiousness, sadness, the fear of creating a self-fulfilling prophecy, and an internal conflict between how you perceive yourself (negative self-talk) and how others perceive you (people who see your strengths, and potential). Imposter phenomenon may affect how we pour into our career, friendships, and relationships, because one may feel they are not “intelligent”, “capable”, or “worthy enough” to maintain or achieve the things that are important to them. The irony is that individuals living with the imposter phenomenon are brilliant individuals who are more than capable of achieving the goals they have in their hearts. Let us now identify the 5 different types of imposter phenomenon that exist, and 3 coping mechanisms to help combat it.
The 5 Types of Imposter Phenomenon
The Perfectionist- This mentality sets one up for failure because it is an all-or-nothing thinking. One must either be perfect, or their work means nothing! It is an unattainable and unrealistic standard to hold for one’s self. If we are using the perfectionist lens we may either: attempt something and then critique it for not being perfect, or be afraid to begin something in fear that we are not able to match up to the unattainable standards we have held for ourselves.
The Expert- This frame of mind causes an individual to have the misconception that unless they are the expert in a particular area, the knowledge or experience they may have to offer is not worth it. This creates self-pressure causing one to believe that they will always be the “student” and never the “teacher” (mastery of a subject).
The Natural Genius- Under this imposter phenomenon one believes “you either got it or you don’t.” It is a fallacy to believe that the first time you try something new to you you are supposed to figure it out quickly or get it right/correct on the first round.
The Soloist- One believes that they are a fraud if they have to ask for help to achieve a task. It is an unfair belief that unless you did something all by yourself, what you achieved “doesn’t count.”
The Superperson- Unless you are Wonder Woman or Superman, meaning you are the top achiever, then that means you are a phony. This phenomenon is not helpful, because it causes you to do an unhealthy self-comparison and competitiveness with others.
3 Coping mechanisms to help combat the Imposter Phenomenon
Challenge your Thoughts:
Step one- Gain awareness of your thoughts.
Step two- Identify what pattern of imposter phenomenon you may be experiencing.
Step three- Zoom out and try to look at the bigger picture.
Step four- Identify evidence to support how you are capable and worthy of what you are doing.
Step five- Practice speaking to yourself the way that you would speak to a friend that you are helping.
Focus on Progress versus Perfection- Practice reframing your mind from “I must be perfect” to “I choose to show up or try this.” One can overcome the fear of failure by creating a different “win-win” belief (compared to a win-lose belief). One wins by having the courage to show up (regardless of the outcome it doesn’t change our self-worth), or the power to get back up after a loss (a “failure” can be reframed as an opportunity to keep growing and learning something).
Celebrate Your Successes- No matter how big or small something is, take the time to celebrate. Celebrating the wins along your journey helps to change the narrative of the old imposter phenomenon recording. Also, allow and accept when others want to give you praise or recognition for your contributions.
Cue the spotlight again, beams of sunlight begin to shine upon you. The voice in your head, your friends, and family begin to shout, “You are capable”…. “What you have to share with the world is of value”…. “Thanks for showing up”…..“Give yourself the permission to be seen.” Now that you have completed reading this blog I hope you feel more equipped to support yourself, and others who experience this common phenomenon. Imagine if people like Maya Angelou (a famous poet who thought she was going to get caught as a “fraud” even after writing 11 books), Albert Einstein (a well-known scientist who thought he was a “swindler” after doubting his life’s work), and Mike Myers (a popular actor who jokes the ‘no-talent police” was going to arrest him one day) experienced imposter phenomenon know that you are not alone.
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