“I’m a fraud.” Sitting among hundreds of other graduate students at graduation, amidst the sea of black caps and red wolfpack embellishments, I couldn’t shake the feeling of disbelief. I began my Masters before COVID and graduated in the thick of it. Those years blurred together – underemployment, severe medical anxiety, a family death, rescheduling my wedding three times, and surviving through “unprecedented times” left me feeling dissociated from reality more often than not. Dissociation became my coping mechanism; with people dying in devastating numbers and the future feeling ominous, it was what I needed. But as the dust settled and my career took off, I knew I had to reclaim my reality and embrace the expertise I had earned. My clients depended on me, and I was ready. To truly be the counselor I knew I was, I had to believe in my readiness and kick my imposter syndrome to the curb.

What is Imposter Syndrome?

My story is not unique: imposter syndrome affects many adults, particularly millennials and Gen Z. According to the American Psychological Association, imposter syndrome is “a situation where successful people feel like frauds who are incompetent and will be exposed.” Whether entering the workforce, becoming a parent, or adjusting to a new lifestyle, imposter syndrome often intrudes, preaching inadequacy and doubt. Society exacerbates this with a constant stream of self-help books, rags-to-riches memoirs, and glamorized lifestyles, adding undue pressure on those navigating the real world without the privileges of those who often dictate these trends.

Imposter syndrome manifests in various ways: feeling undeserving of success, attributing achievements to luck rather than ability, or constantly comparing oneself unfavorably to others. These feelings are prevalent among high achievers who set lofty standards but struggle to internalize their accomplishments. This perpetuates the “burnt-out, formerly gifted kid” stereotype that resonates with many of us.

The link between imposter syndrome and burnout is undeniable. For new professionals, striving to prove competence or constantly exceeding expectations can lead to low self-esteem, heightened anxiety, and blurred work-life boundaries. Coupled with inadequate wages and economic challenges, this path often sidelines mental and physical health. Once on the road to burnout, it’s challenging to change course.

How to Navigate Imposter Syndrome

#1. Identify what is within personal control. While systemic workplace issues and external pressures may persist, acknowledging them can ease the self-imposed burden. The shift in mindset from “I feel worthless and can’t keep up” to “I exist in a society that does not celebrate my worth and inundates me with more than is healthy ” helps keep a realistic perspective.

#2. Celebrate small victories. Even minor achievements contribute to personal growth and confidence. Keep a digital folder of positive feedback or kind words to revisit during tougher times. Create a “celebration playlist” to enjoy after a good moment. Explore other ways to acknowledge accomplishments.

#3. Challenge negative thoughts. Revising internal narratives can anchor us in reality: we are capable, effective, and resilient enough to learn from mistakes. Questioning the origins of these doubts helps identify and mitigate toxic influences. “Who first made me feel doubtful? Was it me, or someone else? How do I wish I felt about my accomplishments?” 

#4. Advocate for balanced feedback. Seeking out environments that provide positive reinforcement with constructive criticism fosters confidence and professional growth. But, it’s not only up to us! By prioritizing mental health and supporting employees through imposter syndrome, businesses cultivate happier, more resilient, and productive teams. Celebrating employee success not only impacts employees in a healthy way – it also improves work outcomes.

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Disclaimer: This blog post is intended for informational purposes only and does not substitute professional therapy. If you or someone you know struggles with imposter syndrome, please reach out to a qualified mental health professional.

To explore ways I can support your journey beyond imposter syndrome, or to schedule a free 15-minute consultation, visit Whippoorwill Counseling.