Research shows that 70 per cent of people experience imposter syndrome at some point in their career.

Carolyne Crowe shares tips and advice at BSAVA Congress.

“I’m not smart, I just work hard,” “I’m just lucky”, “everyone knows much more than me”. These are all common thoughts of feeling like an imposter. However, different things apply to different people, and the syndrome manifests itself in a number of ways.

Speaking at BSAVA Congress on Thursday (24 March), performance coach Carolyne Crowe explained what imposter syndrome is, how it arises and some of the key signs of imposter syndrome in yourself and others. 

She began by explaining that imposter syndrome is a normal function of the human brain and that it tends to kick in during periods of learning or growth – a way of the brain trying to protect us. However, it is when imposter syndrome takes hold that it becomes a problem, as it can hold people back from what they want to achieve.

Imposter syndrome manifests itself in many different ways, including: through our thoughts, difficulty in accepting praise, struggling to accept help, or perhaps a reluctance to seize a new opportunity. And while it is a normal function of our brain, it is important that we recognise it, and do not allow it to define us. 

Five types of imposter syndrome

To explain the different ways imposter syndrome manifests itself, Caroline referred to The Secret Thoughts of Successful Women by Valerie Young. In the book, Young summarises five types of imposter syndrome as:
 
The perfectionist - excessively high goal-setters, control freaks and micromanagers. These people set themselves high expectations and have a strong need for control.

The superhero - over-workers, sacrificers, and validation addicts. The more work they do, the more than can achieve

The natural genius - Sufferers need to get it right the first time and tend to play it safe.

The soloist - asking for help is a real challenge and individuals worry that it will make them look incompetent.

The expert – thinking they will never know enough and a fear of being exposed as unknowledgeable or inexperienced.

No matter what profile you fall under, it is rarely a lack of clinical or technical skills that holds people back in their careers. “It’s confidence, it’s our mindset, it’s that feeling of being found out that will hold us back and prevent us from achieving what we could do,” said Caroline.

Overcoming imposter syndrome

Research shows that around 70 per cent of people at some point in their career experience imposter syndrome, so what strategies can we employ to help overcome this? One way, Caroline explains, is to remove the idea of ‘just’ – for example, saying I am “just” a GP vet or I am “just” a specialist in orthopaedics.

“Get really comfortable with who you are and what you do. Take away the emotions, and look at the facts,” she said. 

Next, get self-aware. Make note of the situations negative thoughts are more likely to occur - perhaps when you haven’t had a break, or when you’re working with certain people – and work out how you can feel more confident at each stage. Then, speak to your colleagues to see if they ever feel the same way and find out how they handle their imposter syndrome. Share ideas and thoughts.

Once you have acknowledged your imposter syndrome, the next step is to reframe your thoughts. Remember that everything is a learning process and that no matter how you might feel today, you don’t need to feel that way tomorrow. Think about the ways you can make it better and feel a little more confident. Who do you need to talk to, what do you need to do?

Finally, reward yourself. Be kind to yourself and, when you do something good, let it sit for a moment - and welcome positive feedback! Caroline suggests noting down three positive things that happened at the end of the day to see what actions you have completed and what you have actually achieved.