Has it ever happened to you (or perhaps it happens often) during your studies to think that you passed an exam or got a good grade only thanks to luck?
Once you entered the workforce, did you continue having thoughts like: “Whew, I achieved this result by miracle, how lucky I was…” or “Phew, another day has passed where I managed to accomplish something, hopefully I’ll have the same luck tomorrow…”?
Having constant thoughts like these, prolonged over time, such as the feeling that “sooner or later they’ll discover I’m not that good” or “another day passed unnoticed…” has a name and surname.
On the other hand, has it ever happened to you during your studies to get a good grade but remain disappointed in yourself? Or to start a new job and constantly feel that you’re not doing things well enough, never reaching perfection? This too has a name and surname.
In this article, we’ll address those feelings that often (actually, very frequently) affect women, especially in competitive environments that are constantly evolving and require continuous learning.
And here are the names and surnames of these phenomena (along with some interesting data): self-criticism and imposter syndrome.
A simple Google search will reveal which professionals, sectors, or work environments are most affected by imposter syndrome. The results are clear and at the same time striking. Dozens of articles and studies indicate: “Although imposter syndrome manifests in almost all work environments, experts particularly emphasize those roles of responsibility and leadership, especially in the technology sector, where women are underrepresented.”
Here are some significant data:
- 75% of women report experiencing imposter syndrome at certain points in their careers.
- 85% believe imposter syndrome is a very common phenomenon among women workers in companies.
- 74% of women in leadership positions think their male colleagues don’t experience the same degree of insecurity or doubt.
- 81% say they put more pressure on themselves to avoid failure.
- 56% fear they won’t meet expectations or worry that people around them don’t consider them as capable as expected.
Yes, these are striking figures. We’re talking about women in leadership roles, often in the technology sector. Shouldn’t they feel “enough” after reaching such heights? How can someone think they obtained a leadership role only thanks to luck, especially in the current social and work context?
Living constantly under the weight of these beliefs or feelings, especially long-term, can have a significant negative impact on our mental health. However, we must remember that all feelings, experiences, and emotions are valid. The fact that a feeling doesn’t reflect objective reality doesn’t mean it isn’t a source of suffering or that we shouldn’t allow ourselves to feel those emotions.
But then, how can we understand what’s really happening to us? The boundary between self-criticism and imposter syndrome can be very thin and easily lead us to confuse them.
What is Self-Criticism?
Self-criticism is an internal evaluation we make of our actions, thoughts, or decisions. It’s a natural process and, when healthy, allows us to reflect, learn from mistakes, and improve. For example, you recognize your mistakes without excessive blame, reflect to identify areas for improvement and allow yourself to feel pride in your successes.
However, when self-criticism becomes excessive or destructive, it can transform into a source of anxiety and low self-esteem. For example, you constantly blame yourself for small mistakes or struggle to accept compliments and recognition.
What is Imposter Syndrome?
Imposter syndrome is a psychological phenomenon where people, despite their successes and competencies, feel like “imposters” and fear being unmasked as “incompetent.” This phenomenon often manifests in work or academic settings and can affect people at any level of experience or success.
Some signs include: thinking that your successes are due to luck or external help, rather than talent. Having a constant fear that others will discover that “you’re not as good as they think.” Or, demanding unrealistic levels of perfection to “prove” your worth.
Main Differences Between Self-Criticism and Imposter Syndrome
Origin of thought:
- Self-criticism stems from the desire to improve.
- Imposter syndrome is rooted in insecurity and fear of being unmasked.
Approach:
- Healthy self-criticism focuses on specific actions or decisions.
- Imposter syndrome affects the overall perception of one’s identity and competencies.
Emotional Impact:
- Destructive self-criticism can cause momentary guilt and anxiety.
- Imposter syndrome causes a constant feeling of inadequacy and fear.
Reaction to Success:
- Those practicing healthy self-criticism can recognize and appreciate their successes, learning from them.
- Those suffering from imposter syndrome tend to minimize their successes or attribute them to external factors.
How to Identify What You’re Experiencing
Reflect on your recurring thoughts:
- Do you tend to evaluate concrete actions or question your worth as a person?
- Do you feel temporarily down about a mistake, or live with a constant feeling of inadequacy?
Observe how you react to compliments:
- If you accept them with gratitude, you’re probably dealing with healthy self-criticism.
- If you reject them or attribute them to luck, it might be imposter syndrome.
Evaluate your level of demands:
- Destructive self-criticism and imposter syndrome are often accompanied by unrealistic expectations.
How to Combat Them
Strategies for managing self-criticism:
- Recognize the internal critical voice: The first step is becoming aware of when this critical voice appears. Pay attention to thoughts that arise when facing a challenge or making a mistake: are you really being fair or constructive with yourself?
- Question the validity of self-critical thoughts: Instead of accepting internal criticism as indisputable truth, we can start to reformulate them.
- Practice self-compassion: Learn to speak kindly to ourselves, just as we would with a friend.
- Foster positive internal dialogue: Replace self-critical thoughts with more balanced and realistic statements. Instead of saying “I’m a disaster at my job,” try saying: “I’m learning and improving every day.”
Overcoming imposter syndrome:
- Accept successes as your own: It’s important to recognize and celebrate your successes, no matter how small they may seem. Imposter syndrome makes us quickly forget successes and focus only on the negative. A good technique is to make a list of concrete successes, successful projects, or positive comments received. Having “tangible proof” of our competencies helps counter that feeling of fraud.
- Avoid comparisons with others: It’s easy to look at others’ successes and feel insufficient, but we must remember that each person has their own path, with different times and challenges.
- Accept mistakes as part of the process: Mistakes are inevitable and, in fact, necessary for growth. Accepting that making mistakes doesn’t define our worth is essential. Instead of punishing ourselves for failures, we can learn from them. By adopting a growth mindset, we understand that every mistake is an opportunity to improve.
The Importance of a Balanced Approach
Managing self-criticism and overcoming imposter syndrome doesn’t mean stopping being self-demanding or not wanting to improve. It’s about finding a healthy balance where constructive self-criticism can coexist with self-compassion and recognition of one’s successes.
The path to success isn’t linear, and learning to be our best ally instead of our worst critic is fundamental to achieving goals and enjoying the process.
