Overcoming Imposter Syndrome in Your Job Search
I want to tell you about a former client of mine, Julie. Julie was bright, personable, and incredibly hard-working. She had spent the majority of her career working at one company – her family’s company. Day in and day out, she worked under and alongside several family members. When the family decided to close the company, Julie grappled with imposter syndrome - that nagging feeling of inadequacy and fear of being exposed as a fraud. She expressed that she didn’t feel like she would be taken seriously in any job because it was a family company.
Julie’s story is not unlike many that I have heard throughout my time coaching. Navigating a career change, whether big or small, can leave you questioning your worth and ability to do another job. However, understanding that you're not alone in this struggle and adopting these seven effective strategies can help you combat imposter syndrome and confidently pursue your new career path.
Strategy One: Acknowledge and Normalize Feelings
The first step in overcoming imposter syndrome is recognizing and accepting that these feelings are common, especially during a career change. According to a study by the International Journal of Behavioral Science, an estimated 70% of individuals experience imposter syndrome at some point in their careers. Understanding this prevalence can help you realize that you are not alone in your struggle.
Action Steps:
Share your feelings with trusted friends, family, therapist, or coach. Talking about what you are experiencing will help take the power away and help you realize you are not alone.
Keep a journal to track your thoughts and emotions, helping you identify patterns and triggers. When you see those negative thoughts and emotions start creeping in, do something positive such as repeating an affirmation or calling a friend.
Strategy Two: Identify and Challenge Negative Thoughts
Take note of the negative thoughts that fuel imposter syndrome. According to Dr. Valerie Young, an expert on imposter syndrome, "The antidote to imposter syndrome isn’t confidence; it’s action." Challenge these thoughts by gathering evidence of your achievements, skills, and capabilities. Remind yourself of past successes to counteract feelings of inadequacy.
Action Steps:
Keep a success journal where you document your achievements and positive feedback. This can be big or small and doesn’t have to be super detailed.
Seek feedback from coworkers, friends, and mentors to gain an external perspective.
Use those affirmations created in strategy one to help counteract negative self-talk.
Strategy Three: Set Realistic Expectations
Establishing realistic expectations is crucial in combating imposter syndrome. A survey conducted by LinkedIn found that 75% of professionals believe that not meeting their own expectations contributes significantly to feelings of imposter syndrome. Understanding that nobody is perfect and embracing the learning process can help alleviate these pressures.
Action Steps:
Break down your goals into smaller, achievable tasks to avoid overwhelming yourself.
Seek guidance from people in your desired industry, company, or job title to gain realistic insights.
Embrace the concept of lifelong learning, understanding that growth takes time.
Strategy Four: Build a Strong Support System
Surround yourself with a supportive network of friends, family, mentors, and peers who understand your journey and can provide encouragement. A study published in the Journal of Career Development emphasizes the importance of mentorship in combating imposter syndrome, with mentored individuals reporting higher levels of self-efficacy and career satisfaction.
Action Steps:
Outside of your already established network, build new ones! Meaning, it’s time to network! Actively seek out people who have experience in your new field, whether it be attending networking events, joining online communities with like-minded people, or directly reaching out to people who are in it and doing it.
Strategy Five: Continuous Learning and Skill Development
Invest time in continuous learning and skill development to boost your confidence. According to a report by the World Economic Forum, 54% of employees will need significant reskilling and upskilling by 2022. Demonstrating a commitment to learning and improvement not only enhances your skills but also reinforces your belief in your ability to adapt and succeed in your new career.
Action Steps:
Enroll in courses, workshops, or industry conferences that are relevant to what you want to do to acquire new skills. This doesn’t have to be university-level. This can be as simple as doing a course with LinkedIn Learning or signing up for Udemy or Skillshare. This is just to get your feet wet and build your confidence. Once you get more comfortable, you can always sign up for more advanced classes later.
Strategy Six: Practice Self-Compassion
Be kind to yourself throughout the process. According to Dr. Kristin Neff, a leading expert on self-compassion, practicing self-compassion involves treating oneself with the same kindness and care as one would offer to a friend facing similar circumstances. Julie was so hard on herself, and I consistently reminded her about all that she had accomplished during her career and in her personal life. We are our own worst critics and need to change it to our own biggest cheerleaders!
Action Steps:
Cultivate a positive and supportive inner dialogue. When you start to get down on yourself, go back and read your list of accomplishments, repeat some affirmations, or call a friend for a little ego boost.
Treat mistakes and setbacks as opportunities for learning and growth.
Incorporate self-care practices into your routine to prioritize your well-being.
Strategy Seven: Visualize Success
Visualization can be a powerful tool to boost confidence and alleviate imposter syndrome. Create a practice where you imagine yourself in this new career. Journal about it, or create a vision board about it. Basically, have it front and center, so you focus on it constantly. According to Dr. Amy Cuddy, a social psychologist and TED speaker, "Our bodies change our minds, our minds change our behavior, and our behavior changes our outcomes." Imagine yourself overcoming challenges, excelling in your role, and contributing meaningfully to your chosen field.
Action Steps:
Set aside dedicated time for visualization exercises, imagining specific scenarios of success.
Create a vision board that represents your goals and aspirations.
Surround yourself with positive affirmations and reminders of your capabilities.
As Julie and I worked together to navigate her career change, we implemented these strategies into her day-to-day life. It’s not easy, I still get overwhelmed with imposter syndrome every now and again. But remember that you are more capable than you realize. Put these strategies in place, embrace the journey, and trust yourself and your ability to do this.