Why do women more often have impostor syndrome and 7 tips on how to handle this

The issue that comes up most often in my career coaching practice, whispered somewhere in the Intro Call or first session is Impostor Syndrome. Regardless of age, gender, salary, or level of seniority, client after client mentions that they'd be more effective and happy at work if only they could overcome Impostor Syndrome.

But what is the impostor syndrome and why are women more affected than men?

Impostor syndrome is a phenomenon where individuals doubt their accomplishments and fear being exposed as a "fraud." While it is not a diagnostic term and can affect anyone regardless of gender, race, or background, research suggests that women, particularly women in male-dominated fields, may be more likely to experience impostor syndrome.

This may be due to a variety of factors, including:

Stereotyping and biases:

Women may internalize societal beliefs that they are less capable than men, leading them to doubt their abilities and feel like impostors.

Lack of representation:

When women are underrepresented in a field, they may feel isolated and like they don't belong, which can contribute to impostor syndrome.

Different expectations and standards:

Women may face different expectations and standards than men and feel they have to prove themselves more to be taken seriously.

Perfectionism:

Women may be more likely to have high standards for themselves, which can lead to feelings of inadequacy and impostor syndrome when they fall short.

It's important to note that while these factors can increase the likelihood of experiencing impostor syndrome, they do not determine whether someone will experience it or not. Additionally, impostor syndrome can negatively affect an individual's mental health and career, and it's essential to address and work to overcome it.

From decades of working with individuals, from a leadership and coaching perspective, here are the tips I've found work best - not only for others, but for myself, too!

7 tips on how to handle impostor syndrome

As said, Impostor syndrome is a common feeling among many individuals, especially women, who feel like they are not as competent or deserving of their achievements as others may believe. Here are some ways to handle impostor syndrome and increase your confidence at work from a female perspective.

Acknowledge your feelings:

Recognize that impostor syndrome is a normal experience and that you are not alone. Allow yourself to feel the emotions, but try not to dwell on them or let them control your actions.

Reframe your thoughts:

Replace negative thoughts with positive ones. Instead of thinking "I got lucky" or "I'm not good enough," try to focus on your accomplishments and strengths.

Focus on your strengths:

Make a list of your skills and achievements, and remind yourself of them when you are feeling doubtful. This will help you to see your worth and recognize your contributions to the team.

Surround yourself with supportive people:

Seek out mentors, colleagues, and friends who can provide encouragement and support. Surrounding yourself with positive people can help boost your confidence and counteract the effects of impostor syndrome.

Set realistic expectations:

It's important to understand that no one is perfect, and that mistakes and failures are a natural part of the learning process. Focus on your progress and celebrate your successes, no matter how small they may seem.

Take care of yourself:

Make sure to prioritize self-care, such as exercise, relaxation, and sleep. Taking care of your physical and mental well-being can help you feel more confident and better equipped to handle stress.

Seek help if needed:

If you feel that your impostor syndrome is affecting your daily life, consider seeking the help of a mental health professional. A therapist can help you work through your feelings and develop strategies for building self-confidence.

Remember that impostor syndrome is a common experience and that you are not alone. With time and effort, you can learn to overcome these feelings and build the confidence you need to succeed at work.

Accept That You'll Probably Never "Overcome" Impostor Syndrome

Once we recognize how widespread impostor thinking is, we can change our goal in working toward having healthier, more productive thoughts.

In particular, we need to shift from wanting to "overcome" Impostor Syndrome to aiming to "manage" or "handle" Impostor Syndrome.

The thoughts most likely are never going to go away fully. They'll especially creep up every time we stretch ourselves at work, such as taking on a new project, accepting a promotion, or taking an entrepreneurial leap.

So, if you're "hearing" impostor thoughts, this might actually be a good sign: you're likely growing and developing yourself.

The key to managing Impostor Syndrome is to act despite having the thoughts.

Have you ever wondered if you suffer from impostor syndrome?  Take this quick assessment to find out.

So you have heard of Impostor Syndrome, but what about Tiara Syndrome?

Sheryl Sandberg noted in Lean In that too many women suffer from "The Tiara Syndrome." Symptoms include keeping your head down, delivering excellent work and hoping that the right people will notice — and placing a tiara on your head!

Although that can happen, it's rare. Hope is not a strategy!

It's naive to think that delivering excellent results is all it takes to succeed in the workplace. The playing field is not yet equal for women; the fact is that women have to negotiate for things their male colleagues can often take for granted.

In addition to the apparent issue regarding compensation, women should negotiate for high visibility assignments, the resources they need to get the job done, support from those seniors in the organization and buy-in from colleagues. They should also negotiate in their personal lives for the things that will enable them to be successful in the workplace.

As a career and leadership coach, I support you in setting meaningful goals, breaking down action steps, and providing accountability. You will transform your career through finally understanding -- and learning how to talk about -- the great talents and skills you possess in your work and how they matter.

Conclusion

Your call to action this week: Take this quick assessment to find out if you suffer from impostor syndrome and get practical tips on how to handle the situation so that is does not impact your career.

In my 1:1 coaching impostor syndrom plays a big part Here is a link to book a discovery session with me to find out if I am the right coach for you.

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Workbook:
Impostor Syndrome Assessment

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