You just got a huge pay raise and you should be over the moon, right? But instead of feeling proud and confident, you feel like a fraud. You think you’re not worth what your boss is paying you, and you’re afraid they’ll find out you’re not as good as they think you are. You’re suffering from impostor syndrome, and you’re not alone.
Impostor syndrome is a psychological phenomenon that makes you doubt your abilities and achievements, even when you have evidence to the contrary. According to a study by the International Journal of Behavioral Science, about 70 percent of people experience impostor syndrome at some point in their lives. It can affect anyone, regardless of their age, gender, or profession, but it’s especially common among high achievers and people who face stereotypes or discrimination.
Impostor syndrome is widespread and can affect anyone, from professionals to highly accomplished individuals. Even well-known figures like Michelle Obama, Neil Gaiman, and Maya Angelou have experienced it. Research shows it can lead to decreased job performance and satisfaction, as well as heightened anxiety and depression. Certain groups, especially women and people of color, are more susceptible. A study estimated that 7 in 10 adults experience it at some point. It’s often hard workers, high achievers, and perfectionists who are most likely to feel like frauds, including many doctors, lawyers, academics, and celebrities.
Do You Have Impostor Syndrome? Take This Test
Impostor Syndrome Quiz:
- Feel undeserving of achievements? (Yes/No)
- Worry others will uncover lack of worthiness? (Yes/No)
- Dismiss success as luck or timing? (Yes/No)
- Believe you’ve deceived others about success? (Yes/No)
- Apologize for yourself even when not wrong? (Yes/No)
- Think others overvalue your success? (Yes/No)
If more than two “yes” answers, you might have impostor syndrome.
Seek a therapist for a formal assessment and treatment plan.
Symptoms:
- Attributing luck to success
- Fear of failure
- Belief overworking is the only way to meet expectations
- Feeling undeserving of attention
- Downplaying accomplishments
- Holding back from achievable goals
Imposter syndrome can affect work, home, school, and relationships.
So how do you deal with impostor syndrome and enjoy your well-deserved raise? Here are some tips from experts and people who have overcome it.
– Recognize the signs. Impostor syndrome can manifest in different ways, such as feeling like a fake, attributing your success to luck or external factors, fearing failure or criticism, or avoiding challenges or opportunities. If you notice any of these signs, acknowledge that you’re experiencing impostor syndrome and that it’s not a reflection of your true abilities.
– Talk to someone. Impostor syndrome thrives on isolation and secrecy, so one of the best ways to combat it is to share your feelings with someone you trust, such as a friend, a mentor, a therapist, or a coach. They can help you gain perspective, validate your achievements, and challenge your negative thoughts. You might also discover that they have experienced impostor syndrome themselves, which can make you feel less alone and more normal.
– Celebrate your wins. Impostor syndrome can make you minimize or dismiss your accomplishments, so it’s important to remind yourself of how far you’ve come and how much you’ve contributed. Keep a record of your positive feedback, awards, testimonials, or thank-you notes, and review them regularly. Also, don’t be afraid to brag a little and share your successes with others. You’ve earned the right to be proud of yourself and your work.
– Embrace your strengths and weaknesses. Impostor syndrome can make you focus on your flaws and ignore your strengths, or make you feel like you have to be perfect at everything. But the truth is, no one is perfect, and everyone has areas where they can improve. Instead of hiding or denying your weaknesses, own them and work on them. And instead of downplaying or ignoring your strengths, embrace them and use them. You have a unique set of skills and talents that make you valuable and irreplaceable.
– Ask for what you want. Impostor syndrome can make you feel like you don’t deserve to have more, or that you’ll lose what you have if you ask for more. But the reality is, you have the power and the right to negotiate for what you want, whether it’s a higher salary, a better title, more flexibility, or more recognition. Don’t let your fear or guilt stop you from asking for what you deserve. Do your research, prepare your case, and practice your pitch. And remember, the worst thing that can happen is that they say no, not that they fire you or think less of you.
Impostor syndrome can be a tough enemy to fight, but it’s not impossible to overcome. With some awareness, support, and action, you can learn to feel like a boss after getting a big raise, and enjoy the fruits of your hard work.
Related posts:
What’s Imposter Syndrome and How To Overcome It
The 5 Types of Imposter Syndrome (And How to Overcome It!)
How to ask for a raise—8 do’s and don’ts for negotiating a higher …
