By Kate Harveston | Posted: December 20, 2019
You land the vital client account — but you attribute your success to luck, not hard work. When asked to speak about it at the next team meeting, you freeze. Your palms grow sweaty and your knees get shaky because you feel like a fraud. Is the sky genuinely falling? Chances are you instead suffer from impostor syndrome — and this is even more likely if you're a woman. Impostor syndrome shows up more frequently in women, and it can create significant anxiety in your work life.
People experiencing this phenomenon feel like their accomplishments were flukes, not the result of sustained effort. They struggle to take credit for their achievements, and this can prevent them from getting the raises and accolades they deserve. In a society where women still earn less than their male peers, overcoming impostor syndrome is critical to leveling the playing field.
Why do women more often experience impostor syndrome?
Anyone can feel impostor syndrome. This psychological phenomenon, where people fail to internalize their accomplishments, can strike people of any age or gender. However, women tend to doubt themselves more — why?
Internalized social messages
One reason women struggle with impostor syndrome revolves around persistent gender bias in our society. You can see this sex-based disparity vividly in the STEM fields. Half of all women in a recent survey responded that they had experienced gender discrimination at work. This bias persists even though studies show that diverse teams accomplish more.
In this powerful Facebook live event recently held by the International Women's Conference, attendees learned about the intellectual genius found in women-led organizations. According to Ruchika Lal, a former Senior Executive with American Express, when teams observed departments headed by women, they tended to outperform their counterparts. She also invites women from all over the world to attend the upcoming International Women’s conference on February 14-16, 2020 at Bangalore, India to meet and interact with influential women from around the world.
Breaking glass ceilings
Another reason women experience higher levels of impostor syndrome centers on the way they continue to shatter glass ceilings. While moving into the corner suite is a positive development, female CEOs must forge ahead to where few women peers have gone before. For the first time in 2019, female CEOs outnumbered their male counterparts — hopefully, as more women reach this designation, impostor syndrome will collectively ease.
The ghost of past failures
Everyone makes mistakes, but women are uniquely vulnerable to economic errors and can quickly become gun-shy. Because women still earn less than men, they tend to amass smaller savings. Thus, they're less able to bounce back quickly from events like corporate layoffs.
Research indicates the resulting financial struggles may even cause PTSD. A review of studies found an increase in the prevalence of the disorder among those of lower socioeconomic status, and race did not appear to play a role. Women who experienced fear of or actual homelessness due to job loss, for example, may continue feeling incompetent, even after they get back on their feet.
Mental health disorders
Finally, women may experience impostor syndrome more frequently because they're more prone to mental health disorders. Women suffer from depression and anxiety at higher rates than men, and both conditions can adversely impact self-esteem and self-worth. Depression is also the top cause of disability in the U. S. among individuals between the ages of 15 and 44.
How to get over impostor syndrome
You may understand why women get impostor syndrome — but how can you combat it? You don't want the feeling that you're not good enough to hinder your career progression. Consider adopting the following habits.
Surround yourself with supportive people: The people you surround yourself with influence your future success and your overall mood. As much as possible, choose to associate with upbeat people. This selectivity doesn't mean abandoning your best friend when she's in crisis and needs a shoulder — it only requires keeping your distance from the office Negative Nancy.
Find a mentor: If possible, find a female mentor in your field. She can provide you with valuable feedback and insight. It's usually best to locate someone you naturally gravitate toward, but you can also check with HR.
Keep a journal of your accomplishments: It's challenging to say, "I fail at everything I do," when you have a written record of your achievements. Invest in a dedicated journal and make an entry every time you accomplish a goal. You can include anything from completing a five-mile run to scoring a valuable promotion.
Overprepare for critical events: Do you have a pivotal client presentation approaching? Start preparing early and give yourself time to review every detail the evening before.
Meditate: Meditation helps you observe your thoughts nonjudgmentally so you can reframe them. Sit comfortably and inhale for a count of four, pause, and exhale for a count of six. As you breathe, let your thoughts emerge naturally. Watch for ideas like, "I'm never good enough." Don't try to suppress them — remain a neutral observer.
Try cognitive-behavioral therapy: If you notice negative thought patterns, you struggle to overcome on your own, seek outside help. Cognitive-behavioral therapy can help you transform thoughts such as, "I'm a failure, and nobody likes me," into, 'I'm an experienced professional with a lot to offer to others."
You don't have to let impostor syndrome hinder your career progress. By committing yourself to a few simple tips and mind tricks, you can eventually convince yourself of your essential worthiness. You are enough!
Kate Harveston writes about wellness and mental health. If you enjoy her work, you can visit her women’s health blog, So Well, So Woman. You can follow her on Facebook and Twitter.
