Gen Zen: You're not a fraud, you just have imposter syndrome — here's how to deal with it

SINGAPORE — You’ve aced the interview, scored the coveted job, and are ready to impress everyone at your new workplace. 

You start the first day brimming with confidence — until that little voice says you do not actually belong here, and it won’t be long before someone gives you the boot.  

This insidious whisper in your head is the ever-familiar voice of imposter syndrome. 

First identified in 1978 by American psychologists Pauline Rose Clance and Suzanne Imes, they describe imposter syndrome as “an internal experience of intellectual phoniness” that is particularly prevalent and intense among a select sample of high-achieving women. 

They also attribute this phenomenon to early family dynamics and societal sex-role stereotyping. 

Today, imposter syndrome can manifest regardless of gender but is predominantly prevalent in high achievers from under-represented backgrounds, said Dr Juliana Chan, a LinkedIn coach and chief executive officer of Wildtype Media Group.

Singapore is no stranger to imposter syndrome. A global survey published in 2021 of more than 13,000 office workers, including 1,000 in Singapore, found that nearly three quarters (74 per cent) of Singapore workers reported experiencing imposter syndrome in 2020.

The survey by workplace tool Asana further reports that Singapore may be more vulnerable to this pattern of thought than those in Australia, France, Germany, Japan, New Zealand and the United Kingdom. 

Experts TODAY spoke to explain that imposter syndrome is an amalgamation of feeling like a ‘fraud’ and also downplaying one’s abilities “despite clear evidence of their competence and success”.

Ms Priscilla Shin, principal psychotherapist of Range counselling services, added: “People experiencing imposter syndrome often downplay their abilities and attribute their achievements to ‘luck’ or other external factors rather than acknowledging their own skills and qualifications.”

While imposter syndrome can fade away as time passes, for some, if left unchecked, it can lead to poor job performance and take a toll on one’s mental health. 

Experts offer insight into this phenomenon, with some tips on managing imposter syndrome and how to reframe some common self-limiting thoughts people with imposter syndrome often have.

WHAT IMPOSTER SYNDROME LOOKS LIKE

While the overwhelming symptom of imposter syndrome is feeling like a fraud, experts note there are other manifestations of imposter syndrome that can also crop up. 

These include:

• Having excessively high standards for oneself and fearing that any mistake will reveal perceived incompetence
• Constantly working overtime or extremely hard to compensate for perceived inadequacy at the expense of personal well-being
• Having a fear of failure and associated exposure as an imposter, such that one avoids new challenges or opportunities
• Having difficulty accepting praise and feeling uncomfortable or unworthy of compliments and praise and struggling to internalise positive feedback
• Constantly comparing oneself to others 
• Struggling with excessive busyness and playing a cat-and-mouse game with burnout

THE IMPACT ON CAREER AND MENTAL HEALTH

Leaving imposter syndrome to fester can negatively affect one’s career and mental well-being, experts said.

“Imposter syndrome can impact career progression and overall well-being through engaging in self-sabotage, limiting one’s ambition and underachieving,” said Ms Shin. 

As a result, Dr Geraldine Tan of The Therapy Room said that those who do not act to counter their imposter syndrome often fail to perform their role to the best of their abilities. 

“It is also frustrating for the person experiencing imposter syndrome and extremely anxiety-provoking,” she said.

Ms Shin added that this will in the long run hinder professional growth, as those with unchecked imposter syndrome tend to isolate themselves.

As a result, workplace relationships may be affected and this in turn might lead to a decrease in job satisfaction due to burnout and low self-esteem, she said.

“The syndrome's negative influence may also extend beyond the professional realm, contributing to heightened stress, anxiety, and a pervasive negative self-image,” she added.

MANAGING THE ‘IMPOSTER’ 

When it comes to managing imposter syndrome, a large part involves quieting and taming that inner voice, which starts with self-awareness of our internal belief system, said Dr Chan. 

“The first step to letting go of imposter syndrome is to acknowledge that these thoughts reside in us in the first place,” she said.

Dr Chan added: “Imposter syndrome is a reflection of a loss of internal safety. Instead of criticising or hiding this feeling, we can choose to approach it with curiosity and respect. We may also want to spend time reflecting on how it began, and what was the environment in our childhood that may have led to it.”

To avoid falling into the trap of distorted reality that imposter syndrome presents, Ms Shin said it might be helpful to reflect on specific evidence of one's achievements, skills and qualifications.

It also helps to think about tangible accomplishments you have done and positive feedback received from others. 

Dr Chan notes that while imposter syndrome is a global problem, it is especially prevalent in the East Asian context to want to “save face” or “mian zi”. 

“We hide our shame, our vulnerability and our weakness. When we feel like an imposter, we dismiss it as a lack of self-confidence,” said the LinkedIn coach, adding: “But what will surprise you is the number of people who feel the same way.”

Dr Chan said one of the best ways to deal with imposter syndrome is to discuss it openly with someone you trust, like a mentor or a supervisor at work.

Besides approaching the beliefs around imposter syndrome with curiosity, experts also underline the importance of workplace culture in managing imposter syndrome.

“It’s important for managers to have open communication, provide regular feedback and acknowledge their employee’s achievements,” said Ms Shin. 

She added: “They can also promote professional development opportunities and a growth mindset, which emphasises continuous learning and boosts confidence. There could also be mentorship programs that offer guidance, mental health resources and set realistic expectations that contribute to a workplace culture that values.” 

“One thing I learned about a career journey is that we can’t do all of this alone,” said Dr Chan. 

“Professional growth, slaying the imposter syndrome, and finding our voice. For that, we have to build a strong support network.”

HELPFUL REFRAMES

To further quieten the inner critic, experts have reframed some thoughts that tend to crop up when someone has imposter syndrome.

I'm waiting for someone to discover that I'm not qualified and a fraud

•  I am confident in my skills and work experience. Every day, I am providing value to the company in the work that I do and it is clearly visible to my supervisors and bosses.

I'm just lucky to have gotten this far with my work, but it's not because of my abilities

• I've achieved milestones in my work through dedication, skill, and seizing opportunities. My progress is a testament to my abilities and the effort I've invested in my professional journey.

• My decades of hard work have paid off. Ten-year-old me would be so proud of 30-year-old me.

Any success I've had with my work is purely due to external circumstances

• I acknowledge the role of external factors in my journey, but I also recognise that my skills, efforts, and dedication have contributed to the success I've achieved in my work

I feel guilty for receiving praise because I think others deserve it more

• I gratefully accept recognition for my work, and I acknowledge that each team member has also contributed to our collective success.

Everyone here is so much smarter and better than me

• Everyone has diverse talents and strengths and I have my own unique skills and strengths that contribute to the team, too.

I feel like I should know everything already, so asking for help is a sign of weakness

• I am doing my best to learn on the job. I am going to show up every day and get better at what I do, by doubling down on innate strengths unique to me.

Everyone else seems to have it all figured out, while I'm just pretending

• Even if I do not see it, everyone has different challenges and nobody in life has it all figured out. I appreciate this journey of learning and growth, no matter how difficult it may feel.