Clarity counseling & Wellness journal
Download our free journal with the reflection questions to help guide you through your thoughts. This journal can be printed or filled out digitally.
Managing Imposter Syndrome As A Person Of Color
By now many of us have heard of, or may even be familiar with, the experience of imposter syndrome. It is sometimes referred to as imposter phenomenon (IP) to avoid the possibility of pathologizing the experience and I will use this abbreviation. It can be defined as feeling like a fraud or as though you may not belong in the opportune position that you find yourself. Sometimes it can feel as though a mistake was somehow made and, although you meet the qualifications on paper, you are not really ready or fully capable of the opportunity that has been given. People from any background can experience IP, but studies have shown that women and people of color tend to suffer more often with the feelings and thoughts related to the phenomenon.
To better understand IP, it may be helpful to know that there are six main components noted according to the researchers who initially described the phenomenon. The first component is the basic IP cycle itself that usually alternates between over-preparation or procrastination, both usually help a person address feelings of overwhelm in one way or the other. Second, perfectionism, is characterized by a need to be the best and self-imposed goals that are often near impossible to achieve. Closely related is super-heroism in which one can, again, self-impose a need to excel past everyone else or be the “hero” of a situation or environment. Fourth, IP can produce a significant fear of failure and being shamed or humiliated. IP can also include a denial of competency. A person can tend to minimize capabilities and successes or focus on experiences of struggle and discredit accomplishments. Lastly, fear of success may surface as a person anticipates higher expectations or increased responsibilities. It is important to note that this may not be a comprehensive list of symptoms related to IP.
The idea of IP sometimes receives scrutiny as it relates to people of color. While the experience can certainly affect anyone, there has been some concern that what is called IP for people of color is sometimes more related to being in an environment where one’s capabilities and contributions are regularly undermined. Researcher Kevin Cokley, along with colleagues, created a definition of racialized IP as persistent beliefs or actions of intellectual and professional self-doubt among racially minoritized people due to experiences, systems, or principles of racial oppression and inequity. In other words, even when you believe in yourself, racism can take a toll on one’s self perception.
Cokley advocates for organizational efforts to address the experience of racialized IP, among other ways to address the issue. I also feel that systemic level change is necessary but, until our society catches up to itself, it may be useful to have some ways to cope with the experience individually. First, awareness is important. The thoughts and feelings associated with self-doubt and IP can feel very real. Simply acknowledging that these feelings may not actually be fact can help. Second, remind yourself of the qualifications you have. It can be easy to sit on the side of criticism and it may take effort to acknowledge your accomplishments but doing so can be useful. Lastly, talk it out. It can be helpful to talk to a trusted friend or colleague about how you are feeling and to ask for a little support to move past it.
In addition, here are a few reflection questions/journal prompts that may be helpful if you feel you are struggling with experiences of IP and/or particularly racialized or identity-based IP.
Prompt 1:
Which components of IP (bolded above) do you feel you might be struggling with the most currently?
Prompt 2:
In what ways have you noticed these components surfacing for you?
Prompt 3:
Imagine you are a friend of someone also experiencing these specific struggles, what might you say to them to encourage them or, possibly, refute some of their self-critical thoughts?
Prompt 4:
Take a moment to sit quietly and practicing believing this advice for yourself in your mind and also feeling it in your body.
Prompt 5:
Do any of your IP related struggles feel connected to experiences based on your identity in a given environment? If so, how? It is okay to acknowledge specific instances or experiences or, even, just vague feelings you may have had.
Prompt 6:
Pretend, again, that you are giving advice to a friend on seeing themselves as they truly are versus how they feel they may have been perceived.
Prompt 7:
Again, take time to sit quietly believing this advice in your mind and allowing yourself to feel it in your body.
Prompt 8:
In closing, remember that you do not have to be perfect to be in any position you may find yourself. You may feel challenged at times but that does not, by any means, indicate you are unqualified. List out your qualifications and accomplishments as a reminder that, while you may not be perfect, you have relevant experiences to be where you are.
Now, keep moving forward. You got this.
