Dealing with imposter syndrome can cause severe self-doubt. Have you ever felt that you do not deserve your achievements? Do you ever worry about being found out because you are less knowledgeable than others?
Many people working in academia strive to know more and to make a positive difference in the world. They commit themselves to their research and they are passionate about their subject area. However, they may also experience some struggles from time to time. They may believe that their skills, abilities and knowledge are not good enough. They may be surrounded by accomplished colleagues and experts and may compare themselves constantly to others. The feeling that you can be ‘found out’ could become a challenge. It can make you question what you are doing in your role and if you truly belong there. If you frequently doubt your abilities, you may be experiencing something called impostor syndrome.
In the below article, I have selected some guidance on how to deal with and overcome imposter syndrome while working in academia.
Focus on practice and not perfection
Think of your next project or task as practice. Take all the opportunities you can to chisel your skills and to do even better than you did last time. If you need to speak up at a board meeting, think about this as another opportunity to practice confident public speaking. If you need to go to a large networking event, consider this a practice to polish your networking skills. Do you need to speak to other high-profile researchers in your field and share your research findings? Try to focus on what you can do better than last time, and what you can improve. When you focus on perfection, you set yourself up for self-doubt and worry.
If you have recently started in a new role, congratulations to you! Promotions can be fabulous. However, do remind yourself that starting a new job can impact your confidence levels. As you learn new things and inevitably make some small mistakes, you become emotionally vulnerable.
Ask for feedback
Getting constructive feedback on your work could help you to become more aware of your strengths. Have you got regular 1-2-1 meetings with your manager? If so, these meetings could give you a great opportunity to ask questions about your performance. You might find it challenging at first to receive feedback and you may focus too much on the improvement points (as opposed to what you do well).
You could start writing a confidence log and take note of any positive feedback, praise and compliments you receive from other people. You could listen out for feedback from your colleagues, peers, your supervisor, or your manager. In times of self-doubt, you could look at all the positive comments and remind yourself of your strengths.
Observe your confidence
You might find that your confidence fluctuates from time to time. There could be periods of calm and confidence, followed by strong feelings of worry and doubt. You must start noticing the triggers which make an impact on your feelings. Do you have a presentation coming up at a conference? Are you working on a new project which you find challenging? Are you collaborating with other researchers who may be more accomplished than you are at this stage of your career? Observing what triggers the self-doubt could help you to come up with some specific actions to handle these better.
When you are going through a period of confidence and emotional well-being, ask yourself ‘What helps me to maintain my professional confidence?’ You could be working on a project which is aligned with your values and your strengths. You might enjoy better work-life balance and you can set boundaries between your personal and work life. You might have regular conversations with supportive colleagues. It is essential that you notice what helps you maintain your emotional well-being.
Find a mentor
Many universities offer in-house mentoring for academics and lecturers. A skilled mentor could act as a soundboard, give you advice based on their professional experience, and listen carefully to your challenges. Your mentor must show a non-judgemental approach. You could find a mentor who works in your academic area or somebody within a different field. Mentoring could help you to see your situation from a new perspective.
Formal mentoring generally means that you meet your mentor regularly, and have structured conversations. Informal mentoring could be less formal but equally beneficial. Some examples of informal mentoring include a senior colleague showing interest in your work and taking you under their wing. It could be a manager who demonstrates genuine interest in your career growth or a peer providing ongoing support.
Share your feelings
You must acknowledge your feelings of self-doubt. You could start journaling your thoughts regularly. The act of writing down your feelings could lead to seeing them more clearly. Take a pen and a notebook and dedicate 10 minutes each day to describe how you feel and what is going on in your life.
Suzanne is an early career researcher working in a large university in the Southeast of England. Suzanne has been struggling with impostor syndrome since she started her doctoral studies. She tried to share her feelings with family members however they seemed not to fully understand why she was struggling with self-doubt. Suzanne met up with some colleagues from her department and they chatted over coffee about their work. Suzanne was surprised to hear that her colleagues also experienced similar self-doubt. She was relieved to learn that she was not the only one with feelings of inadequacy. Having conversations with others helped her to see how common these feelings were amongst her peers.
Seek further support if you need to
Most universities offer Employee Assistance Programmes and provide free, independent and confidential support including counselling. Education Support, which is a UK charity, supports the mental well-being of education staff in universities. The Charity called Mind offers advice to people with mental health problems as well as a range of initiatives. Samaritans aim to provide emotional support to anyone in emotional distress, and they can be accessed at any time of the day.
Thank you