A recent literature review found the prevalence of imposter syndrome could be anywhere from 9% and up to as high as 82% (Bravata et al., 2019). In my work, it’s common for high performers to describe feeling like an imposter at work. Imposter syndrome is the phenomenon experienced by individuals who experience persistent self-doubt and a fear of being found out as fraudulent. Despite its presence in everyday language, imposter syndrome is not a formal psychiatric diagnosis.
Imposter syndrome shares a lot of similarities with social anxiety disorder. Prevalence rates of this disorder are estimated to be around 7% (American Psychiatric Association, 2013). One of the key features of this disorder is a marked fear or anxiety about being exposed to scrutiny by other people. Similarly, imposter syndrome is the fear of being “found out” or “exposed” as not good enough.
What is it social anxiety
The common understanding of social anxiety is one where people feel extremely awkward, uncomfortable, or anxious in social interactions. However, experiencing anxiety in social situations is just one aspect of social anxiety. I work with professionals where social anxiety may impact their performance at work. In a work context, those with social anxiety often describe feeling anxious in performance-based situations. They may experience:
- Thoughts that they are an imposter,
- Anxiety during presentations or networking events,
- Extreme awkwardness or defensiveness when discussing their performance with managers or when required to “manage up”,
- An intense fear of speaking up in meetings.
The good news is that you can learn how to manage social anxiety or imposter syndrome. This in turn may help you to feel more confident in social settings and to improve your performance at work.
Signs you may be experiencing social anxiety
It is common to experience some nerves when meeting new people or engaging in performance-based situations. The right amount of nerves may even help to enhance your performance. However, those with social anxiety may experience overwhelming feelings of anxiety during social interactions or in performance-based situations. Signs you may be experiencing social anxiety include:
- Fear or avoidance of social situations,
- Excessive anxiety in performance-based situations,
- Fear of embarrassment or negative judgement by others,
- Excessive worry or rumination about social interactions,
- Physical symptoms in response to social or performance-based situations such as blushing, sweating or trembling.
Reaching out for support may also be challenging for those experiencing social anxiety. The intense fear of judgement they experience, may prevent them from opening up and sharing their experience with someone who can help. Seeking support, may be a helpful first step to manage these feelings.
Tips for managing social anxiety
- Learn to manage your thoughts
Anxiety creating thoughts are common with both social anxiety and imposter syndrome. These thoughts can get in the way of being able to perform in the way you might like. Start by paying attention to your self-talk and identify any negative or limiting beliefs. You may find it helpful to write them down. Being able to notice thoughts can be a helpful step in minimising the impact they have on you.
- Ride with the anxiety wave (not against it)!
It is common for people experiencing anxiety to attempt to control their feelings of anxiety. These attempts to control anxiety often result in increased feelings of anxiety, not less. Imagine swimming in the ocean, where the waves of the ocean are like our anxiety. We have no control over the waves. We have two options; we can swim with the waves or against them. Swimming against the waves takes a lot of extra energy. On the other hand, swimming with the waves involves far less struggle. Imagining anxiety like a wave that we can ride with (rather than against) may be one way to manage feelings of anxiety.
- Just Breathe
When we feel anxious in social situations, one of the changes that happens in our body is to breathe more quickly. We often start to take short, sharp and shallow breaths. This pattern of breathing may work to keep the anxiety response activated in our body. Conversely, taking slow, deep breaths where you breathe down into our diaphragm may help to “switch off” the anxiety response and shift your nervous system into more of a relaxed state.
- Ditch the need for perfection
The need for a conversation to “be perfect” or to “go perfectly” may lead to feelings of anxiety. Aiming for perfection in conversations is often an unrealistic ideal which may work to hinder our performance in social situations rather than enhancing our performance. Instead, it may be more helpful to set yourself some realistic goals in conversations. These may be things like: learn one new thing about your conversation partner, ask a question, or offer up one fact about yourself. Shifting your focus onto more realistic goals, rather than striving for an impossible ideal may be a helpful way to manage feelings of anxiety in social situations.
- Adopt a practice mindset
Learning new skills takes time. New skills to manage social anxiety are no different. By adopting a practice mindset, we provide ourselves space to test and practice these new skills in a safe environment. By adopting a practice mindset, you allow yourself room to learn, make mistakes and to not always get it right. Regular practice may help to improve communication skills and boost confidence.
- Uncover your communication superpowers
Identify social situations where you DO feel confident. This may be speaking with a trusted friend or someone in your family. Then, make a list of the social skills used in these situations. This may include things like: eye contact, asking questions, or being an active listener. Being mindful of the skills you already have, may help to boost your confidence in social situations.
- Remember, it’s not about you!
Those with social anxiety often focus more on their anxious thoughts or feelings, rather than the conversation itself. It may be helpful to shift focus away from thoughts and feelings, and instead focus on your conversation partner. You may do this by paying attention to what they are saying, their body language, or their tone of voice. Engaging in certain mindfulness exercises, may be a helpful way to practice shifting your attention.
Remember, you’re not alone
Whether it’s social anxiety, imposter syndrome, or a combination of both, remember that you don’t have to manage this alone and help is available. Taking the first step to access support can be both scary and empowering. Remember, these feelings are common, and with the right strategies and support, you can learn to manage anxiety and build confidence. A mental health professional can provide individualised support to navigate these challenges. If you need support, reach out today.
References
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington, DC: Author.
- Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review
- Social Anxiety Disorder (Social Phobia)
Disclaimer – this blog is for education and information purposes only. It does not constitute individual advice. The information contained in this post may not be applicable or appropriate for everyone. If you need support, consider seeking individualised support.
