The accessible version of Self-doubt and impostor syndrome

Overview

In this module, you'll learn how your emotions can be telling you something important, how to reflect on your emotions to uncover their cause, and how this reflection can help you choose appropriate responses to situations.

To access the non-conforming version of this module, see Self-doubt and impostor syndrome learning module.

Below is the transcript for the Self-doubt and impostor syndrome YouTube video.

Transcript

[Peaceful music plays in the background.]

[Visual: Workplace Strategies for Mental Health, compliments of Canada Life logo fades in and then out.]

[Visual: A video of a woman sitting at a desk with her laptop, visibly stressed appears.] 

Many people feel self-doubt from time to time, or what's called impostor syndrome. Maybe you feel you don't deserve praise, or that you're not really good enough to be in your role. 

[Visual: A video of a woman cleaning up around her desk appears.] 

It's okay to be humble and realistic about our skill sets, but expecting perfection from ourselves can lead to impostor syndrome.

[Visual: A video two women talking appears.] 

For some, this feeling of self-doubt comes and goes quickly, but for others it can be a persistent feeling despite their actual skills and accomplishments.

[Visual: A video of a business meeting with 3 people appears.] 

Impostor syndrome can stop you from trying new things, hurt your relationships, and cause stress. The good news is that if you notice the signs, identify your triggers and take action, it can help you let go of impostor syndrome.

[Visual: An illustration of a person with a checkmark is animated onto the screen and the words “Notice” fades in and then out] 

Noticing signs of self-doubt or impostor syndrome is the first step in addressing it. Imposter syndrome can make us believe that:

• Everyone will eventually figure out we're a phony.
• Any feedback is proof that we aren't good enough, or
• None of our achievements are worthy of recognition.

[Visual: An illustration of a magnifying glass is animated onto the screen and the words “Identify” fades in and then out] 

Identifying what can trigger self-doubt for you can help you manage it before it affects your work and health.

Common triggers for self-doubt or impostor syndrome include: 

• Negative self-talk; 
• Unfamiliar situations; 
• New jobs, or promotions with a learning curve;
• More responsibility, but less support;
• Competitive environments and harsh criticism.

[Visual: An illustration of a person running is animated onto the screen and the words “Take action” fades in and then out] 

To take action on impostor syndrome, start by naming what you're afraid of. 

[Visual: A video of a woman practicing a presentation appears.] 

Is it other people's judgment or actual failure? Ask yourself if these fears are realistic or if they stem from perfectionism.

Be clear about your fears so you can challenge your self-doubt. If they seem unreasonable, remind yourself of your efforts and intentions rather than focusing on potential mistakes.

[Visual: A video a man and woman talking appears.] 

If impostor syndrome doesn't improve, talk to someone you trust. Sharing your feelings can be one of the best ways to move forward in a way that supports your ongoing success.

[Visual: The Workplace Strategies for Mental Health, Compliments of Canada Life logo animates in and out.]

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[Visual: In white writing on a teal background, the following message appears: “Search for other useful tips on the Workplace Strategies website. clwsmh.com/elearning.”]

Self-doubt and impostor syndrome

Most people experience self-doubt or feelings of impostor syndrome at some point in their lives.

Many people feel self-doubt from time to time, or what's called "impostor syndrome". Maybe you feel you don’t deserve praise or that you’re not really good enough to be in your role. It’s okay to be humble and realistic about our skillsets, but expecting perfection from ourselves can lead to impostor syndrome. 

For some, this feeling of self-doubt comes and goes quickly, but for others, it can be a persistent feeling despite their actual skills and accomplishments.  

If these feelings or thoughts are persistent, it can prevent you from trying new things and can impact your work, as well as personal and professional relationships. It can also increase stress levels and put your mental health at risk. 

The good news is that if you notice the signs, identify your triggers and take action, it can help you let go of impostor syndrome. 

Take action to address the underlying issues to improve your own psychological well-being.

Impostor syndrome is the feeling we aren't as competent or intelligent as people think we are, or that we don't deserve praise.

Impostor syndrome can show up:

• At work
  • For example:  When starting a new task, project or role.
• Academic settings 
  • For example:  When asked to speak as an expert and you know there are others who know more than you.
• Our personal lives
  • For example:  When being praised for something that you don't always do perfectly, like parenting.
• Social settings
  • For example:  When you feel you're of a lower social status than others around you.

Noticing signs of impostor syndrome

Noticing signs of impostor syndrome is important to be able to address them. 

Impostor syndrome is often connected to perfectionism and anxiety. It can include the irrational feeling that you should be better than, or know more than, everyone else to be worthy of praise and recognition.

You may be experiencing impostor syndrome if you:

• Worry you'll be judged for even small mistakes.
• Downplay your own success, intelligence or expertise, even in areas where you know you are highly skilled.
• Hear criticism, including constructive criticism, as proof you aren't good enough.
• Hear positive feedback and fear that everyone will eventually figure out you're a "phony".

Do you see yourself in any of the 5 types of impostor syndrome below?  

• The perfectionist
  • Focuses on how something is done; even one minor flaw is considered failure.
• The expert
  • Believes that because they have more to learn about a particular subject or process, they shouldn't be an authority on it.
• The soloist
  • Believes they should be able to do it all on their own.
• The natural genius
  • Focuses on how quickly and naturally they master a new skill, and it's rarely fast enough.
• The superhuman
  • Focuses on many roles all at once, with the expectation of perfection.

All of these are unreasonable expectations that can impact psychological well-being if not kept in check.

The 5 types of impostor syndrome are adapted from Dr. Valerie Young of the Impostor Syndrome Institute.

Identify causes of self-doubt

Identify what causes your self-doubt so you can manage it before it affects your health, work or relationships.

What might trigger self-doubt for you?

• Negative self-talk
• Unfamiliar situations
• New jobs or promotions with a learning curve
• More responsibility but less support
• Competitive environments
• Harsh criticism

Take Action

Take action to address impostor syndrome.

To take action on impostor syndrome, start by naming what you’re afraid of. Is it other people’s judgement or actual failure? Ask yourself if these fears are realistic or if they stem from perfectionism.

Be clear about your fears so you can challenge your self-doubt. If they seem unreasonable, remind yourself of your efforts and intentions, rather than focusing on potential mistakes.

If impostor syndrome doesn’t improve, talk to someone you trust. Sharing your feelings can be one of the best ways to move forward in a way that supports your ongoing success.

Consider the following strategies you might explore on a personal level:

• Adopt a growth mindset.
• Use positive self-talk.
• Remind yourself that perfectionism is simply a form of anxiety.
• Learn mindfulness techniques.
• Talk to a trusted friend or loved one about your feelings.
• Seek out a mentor.
• Reach out to a mental health professional if appropriate.

If you notice signs someone else may be struggling with self-doubt or impostor syndrome, you can try the following:

• Recognize
  • Recognizing their efforts over their results.
• Talk openly
  
  • Talking openly about your own fears or setbacks.
• Normalize
  
  • Normalizing mistakes by talking about them as learning opportunities, not failures.
• Give feedback
  
  • Taking a strengths-based and solution-focused approach to feedback.
• Check in
  
  • Checking in to ask what you can do to help them be successful.

Knowledge check

See Responses below to see the answers to the following 3 questions.

1. True or False: Self-doubt or impostor syndrome can include feeling like you're a "fraud" or that you'll be exposed as not deserving recognition, praise, or the position you hold.
2. It's important to take action on feelings or thoughts of self-doubt or impostor syndrome because they can:
   • a. Prevent you from trying new things
   • b. Help you feel good about yourself.
   • c. Impact personal and professional relationships.
   • d. Increase stress levels and put your health at risk.
   • e. a, c, and d
3. Which of the following are common triggers for self-doubt or impostor syndrome? Choose all that apply and click submit.
   • Negative self-talk
   • Familiar situations
   • Harsh criticism
   • New job
   • Competitive environments

Responses

1. True. That's correct! Impostor syndrome is the experience some people have where they feel their accolades or the esteem others have for them or their work is undeserved. This can make them feel like they’re a “fraud” or that they don’t deserve recognition, praise or the position they hold.
2. e. That's right! Feelings or thoughts of self-doubt or impostor syndrome can prevent people from trying new things, impact personal and professional relationships, increase stress levels and put mental health at risk. They don’t help you to feel good about yourself, and in fact, can negatively impact self-esteem.
3. a,c, d and e. Right! Options a, c, d, and e are all common triggers.  Identifying your triggers can help you manage self-doubt before it affects your work and health.

Tip sheet and resources

We’ve put together a tip sheet with the main learning points of this module. We recommend you save or print it as a reference. There are also free resources you can use if you want a deeper dive on this subject.

• Self-doubt and impostor syndrome tip sheet | PDF
• Self-doubt and impostor syndrome learning module (non-conforming)
• Self-doubt and impostor syndrome webpage
• Self-doubt and impostor syndrome webpage
• For more Microlearning modules like this one

We welcome your feedback on this module or any of our resources. Please contact us with your suggestions.