I have no clue what I’m doing and everyone will realize it. I don’t deserve to be here. I only got the job because I graduated summa cum laude and interview well.
Sound familiar? You are likely dealing with impostor syndrome. “People with imposter syndrome have a sense of inadequacy, dismiss their achievements, and are very critical of themselves,” says Dr. Pei-Han Cheng a psychologist at the Center for Counseling and Consultation at St. John’s University, “Most of the time, they don’t have an accurate understanding of how amazing and competent they actually are because their mind is clouded by this belief that ‘I am a fraud.’” Cheng explains that people dealing with imposter syndrome often “develop negative, self-invalidating narratives about themselves” that are on repeat. They start to agree with the narratives and develop doubts and fears and their self-confidence plummets.
Your imposter syndrome symptoms are often in full force when you are doing something new for the first time – like working at your first job. I spoke to experts to find out how to kick imposter syndrome to the curb so that you have the confidence you need to be successful in your entry-level job.
Recognize it is your perception, not the truth
The first step to combatting imposter syndrome is to pay attention to your negative thoughts such as assuming that your coworkers think you are clueless. “When this type of thought surfaces, it is important to recognize it as a thought, instead of a fact,” Cheng says. Instead of getting sucked into negative thought quicksand, make a self-affirming statement and remember that the thought is your perception – not reality. Cheng recommends telling yourself something like: “I am having this thought because I am not feeling so confident in myself. The reality is that I have tons of education and experience. I also put a lot of effort into my work.”
Cheng notes that our emotional state affects our perception. If you’re anxious about a tight deadline or a challenging project, your go-to emotion might be anxiety and self-doubt. He highlights the importance of accurately observing your emotions and triggers so you know to use coping mechanisms to help. “If you are anxious about the project, utilize your skills to manage your anxiety and remind yourself that your anxiety may trick you into believing that you are a fraud but you are not.”
Keep track of your strengths and accomplishments
It’s easy to get so focused on your to-do list, overflowing inbox, mistakes, and weaknesses that you neglect to focus on your strengths and accomplishments. Tyler Butler, founder and principal of the Arizona-based strategy and corporate responsibility firm, 11Eleven Consulting, recommends you make a list of the skills that make you “special or uniquely qualified for your job” so that they are top of mind when you have a tough day. “I also recommend creating a vision board with goals and including a list of what makes you different than those you work with,” she says, “By focusing on small goals and celebrating your uniqueness, people early in their career can have a greater awareness of what they want to achieve and what makes them special already.”
Similarly, Steve Pritchard a human resources consultant for the United Kingdom-based clothing brand Ben Sherman, recommends keeping a work journal where you write down positive feedback you’ve received. You can also make an email folder or label to organize all of the positive emails you get from colleagues and clients. “This may help you to see a pattern where you are succeeding and where you may need to focus on developing within your role,” Prichard says.
Develop strong relationships with coworkers
Create good interpersonal relationships with your coworkers so you have people to go to lunch with and count on for support – especially as you navigate being the newbie. Paula Jenkins, a California-based life and career coach at Jump Start Your Joy recommends focusing on communication, building strong relationships, and asking for feedback regularly. “Ask for feedback on what you have done well and ask for what you could improve upon,” she says, “When you’re starting a new job or a new career, it’s expected that you don’t know everything. Managers very much appreciate someone who is inquisitive and wants to grow, and asks good questions.” Don’t be afraid to ask your coworkers for guidance if you’re unsure how to tackle an assignment. (Just make sure it’s not something Google-able like “Can you please spell Gabbana?”) “Instead of getting stuck in feeling like an imposter, ask for help if you are not sure what to do,” Jenkins says.
Cheng is also a proponent of having a support system at work and at home. “The worst thing that people with imposter syndrome can do is to isolate themself from receiving accurate and validating feedback from other people,” he says. Instead of hiding how you feel, let people know so that they can be supportive. “People can often normalize your experiences and reassure you that your belief about yourself isn’t accurate and you need to stop discrediting yourself,” he adds. You’ve got this!
Read the full post on Monster.
