Don’t let imposter syndrome hold you back

As enablers of change, we can sometimes grapple with a nagging sense of self-doubt. This phenomenon, known as imposter syndrome, can affect even the most accomplished individuals. In this episode, we’ll dig deeper and explore what that means and suggest ways to overcome it.

Imposter syndrome is a psychological pattern where we doubt our abilities and fear being exposed as frauds. Despite evidence of our competence, we may feel that we don’t truly deserve our success or that others know far more than we do. We might worry that colleagues or farmers will discover that we’re not as knowledgeable as they believe us to be. It’s important to recognise that imposter syndrome is remarkably common. Research on this topic seems to be quite focused on medical professionals and with some studies saying around 70% of people experience these feelings at some point in their careers (Bravata et al., 2020).

For us in agricultural extension, imposter syndrome can show in various ways. We might find ourselves procrastinating on starting new projects or delaying the completion of reports. Perhaps we work excessively long hours, striving for perfection in every task to compensate for our perceived inadequacies. We may hesitate to speak up in meetings or shy away from opportunities for career advancement, fearing that we’re not qualified enough.

Interestingly, imposter syndrome is not a one-size-fits-all experience. Young (2014) identifies five distinct types of imposter syndrome:

1. The perfectionist: We set exceptionally high standards for ourselves and others. We feel like frauds if we make even minor mistakes, leading to over-planning and over-preparing.
2. The soloist: We believe that seeking or accepting help diminishes our accomplishments. We prefer to work alone and may refuse assistance even when offered.
3. The natural genius: We’re accustomed to success coming easily. When faced with challenges that require effort, we may feel inadequate and avoid new experiences.
4. The expert: We feel we should have all the answers. We may continuously pursue additional qualifications, fearing that not knowing everything makes us fraudulent.
5. The superhuman: We strive for excellence in every aspect of life. We feel fraudulent if we’re not succeeding in our professional role, personal relationships, and all other areas simultaneously.

Recognising which type we align with can be a helpful step in addressing our imposter syndrome. It can enable us to understand our specific triggers and develop targeted strategies for overcoming these feelings. You may be thinking that imposter syndrome sounds a lot like an inferiority complex, and they are often confused. Both involve self-doubt and feelings of inadequacy, but they differ in focus and scope. 

Imposter syndrome is mainly linked to professional or academic achievements, where individuals feel undeserving of their success and fear being exposed as frauds in their work. In contrast, an inferiority complex is more pervasive, affecting various aspects of life, including personal relationships. It stems from deeper, long-term issues, resulting in a general sense of being less capable and often leading to withdrawal from social interactions. While imposter syndrome is often situational and accompanied by anxiety, an inferiority complex involves broader negative emotions like sadness and worthlessness. 

Imposter syndrome is especially prevalent in early-career practitioners. Bell et al. (2022) discusses how to combat imposter syndrome, suggesting adopting the following ten strategies based on Young’s (2014) approach. The first five are:

1. Break the silence: Recognise when you feel fraudulent and talk about it with peers and mentors.
2. Separate fact from feeling: Ask yourself why you feel unqualified and remember there’s a reason you were hired or given additional responsibilities.
3. Recognise when you should have doubts: As new practitioners, some self-doubt is normal and can lead to helpful curiosity.
4. Focus on the positive: Keep a record of your accomplishments and revisit it when doubting your abilities.
5. Develop a new response to failure and mistake-making: Learn from your mistakes and use them to guide future decisions.
6. Right the rules: Realise it’s okay to ask for help and that you don’t always have to be right.
7. Develop a new script: When you hear that impostor voice, remind yourself it’s normal to feel awkward in new situations.
8. Visualise success: Picture yourself succeeding and identify what you need to get there.
9. Reward yourself: Celebrate your successes and learn to accept compliments.
10. “Fake it ’til you make it”: Don’t wait until you feel fully confident to put yourself out there. Taking risks can build confidence.

Remember, as enablers of change, our work has an impact on farming and rural communities. The farmers and communities we serve value our knowledge and support. By acknowledging and addressing imposter syndrome, we can understand the expertise we offer and the value that this brings to the agricultural sector. Imposter syndrome may be common, but it doesn’t need to define our careers. With awareness and the right strategies, we can overcome these feelings and thrive in our roles as agricultural extension practitioners. 

Now that we’ve explored imposter syndrome and its impact on our work, we’d love to hear your thoughts! Have you experienced imposter syndrome in your role? Which of the five types do you relate to most? Please share your experiences below, including any strategies you’ve found helpful in overcoming these feelings. 

Thank you for joining us for this discussion on imposter syndrome. If you found this episode helpful, why not subscribe to our newsletter to stay updated on future articles? And please, spread the word to your colleagues who might benefit from this conversation.

Remember, we’re not alone in facing imposter syndrome. By acknowledging it and supporting each other, we can all become more confident and effective in our crucial roles as agricultural extension practitioners.
Until next time, let’s keep up the fantastic work supporting our farming communities!

Resources

Bell, C. M., Vest, T. A., & White, S. J. (2022). Dealing with doubt: Overcoming impostor syndrome in new practitioners. Am J Health Syst Pharm, 79(6), 421-423. https://doi.org/10.1093/ajhp/zxab425  

Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., … & Hagg, H. K. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Journal of general internal medicine, 35(4), 1252-1275.

Young, V. (2014). The secret thoughts of successful women: why capable people suffer from the impostor syndrome and how to thrive in spite of it (1st ed.). Crown.