4 Tips to Overcome Imposter syndrome in people of color
Feelings of self-doubt, low self-confidence, and inadequacy often come up when I meet with my clients. Some of these feelings are associated with imposter syndrome. However, people of color are notably more likely to experience imposter syndrome.
We are our own worst critics, and I am here to help change that to becoming your own best cheerleader. Let's talk about imposter syndrome, how it may hinder your growth, and active steps to overcoming it.
Let’s dive in!
What is imposter syndrome?
Imposter syndrome is that voice in your head that tells you you're a fake or fraud, especially when you have a particular task at hand. Initially, the imposter phenomenon was associated with high-achieving women, but the more psychologists explored it, the more they discovered that many others could experience this. Imposter syndrome is also particularly felt in minorities and underrepresented groups.
People who experience imposter syndrome at work typically feel a sense of inadequacy and an overwhelming sense of incompetence. Feeling you're not good enough for your job and working twice as much as others. Despite your education and years of training, you feel unqualified and like a fraud at your workplace.
There are tons of assumptions that you may creep into your mind when experiencing this syndrome. Some include:
“I can’t afford to make a mistake. My colleagues will find out that I am really a fraud.”
“I feel inadequate at work.”
“This must come easier for other people.”
“If they knew who I am and what I can and can’t do, they’ll be disappointed.”
“I don’t belong here.”
“I can't live up to other people's expectations of me.”
These thoughts can bring about feelings of shame, embarrassment, fear, and anxiety. Moreover, it makes it much more difficult for you to show up in the workplace and put your best foot forward. Imposter syndrome could lead to self-sabotage arising from procrastination, negative self-talks, and perfectionism. The thoughts can be distracting, take away your concentration, and cause career burnout. Putting such pressure on yourself dramatically affects your work and, ultimately, your overall quality of life.
What is racial imposter syndrome?
Studies show that people in underrepresented groups report experiencing higher levels of imposter syndrome. The lack of role models for members of underrepresented communities can significantly impact feeling like you don’t belong, especially in corporate environments.
I want to be able to challenge this term when it comes to minorities, especially imposter syndrome in black women. My clients' common experience is that they are the only BIPOC in the workspace. If this is the case for you, the lack of representation impacts your experience. This in itself can be very difficult. Whenever we are in spaces where people do not understand our experience, it is harder to relate and feel connected to others. You feel unacknowledged, and your voice is hardly heard. The feeling of isolation and loneliness can highly impact the way you work. For instance, if you have no one to talk to regarding your unique experiences from the black perspective, you may bottle up those feelings and let them fester rather than process them with others. There is a valid fear that others will not understand where you are coming from.
What causes Imposter Syndrome in BIPOC?
As you may have already learned, the BIPOC community has to work twice as hard as their white counterparts—and that’s hard. Most workspaces do not precisely look into how the workplace caters more to white people. There are unique challenges that the BIPOC community has to overcome, which makes it harder to bring your A-game. I often hear from my upper management that they need to provide a fair and equal working opportunity and space for all their employees. But the reality is equality can feel like oppression. The BIPOC community does not have the same starting point as their white counterparts. From one black perspective, it was never equal from the beginning.
Let me give you a personal example.
I come from parents who immigrated here to the U.S. This meant that they had to start with minimum-wage jobs at the ages of 46 and 53. And of course, in other to raise a family. One minimum wage job is not enough, so my mother had to work 3 jobs. She barely slept, and I barely saw her. Although my mother had earned a Master’s degree in education from her home country, her education did not translate to the US education system. This impacted my sibling and I because we also had to grow up faster. We had responsibilities that my peers did not have, taking us away from school and play. Fast forward to college, my parents did not get the chance to save for our education. Again, with people who started working at age 16 in the U.S. with minimum wage, my parents started minimum wage at age 46 & 53.
I also want to share that not everybody’s stories are similar. I cannot generalize this experience to every single family. What I will say is that this narrative is very similar to many others belonging to the BIPOC community.
How to overcome imposter syndrome?
Challenge your thoughts - collect evidence.
This is one of my favorite tools to give my clients. When you are feeling upset, your brain hyper-focuses on the things that are not working. I urge you to go back in time and start recalling performance reviews, compliments, promotions, or raises that your employer has given you. Recall the positive feedback that your colleagues and friends have given you in the past. When you start bringing these back to mind, you may begin to lessen the feelings of doubt you are experiencing. It is your job to remind yourself of the things you’ve done well… and I know they exist!
2. Talk about it.
Keeping our thoughts and emotions all to ourselves can perpetuate feelings of isolation. My bet is that you are not the only one feeling this way. Find like-minded people with whom you can share your challenges with. Though this can be a very vulnerable conversation, it can lead to connecting with others which can normalize your experience. One thing I do have to say is that choose carefully. Find people who you know are emotionally safe for you to share this with. How do you know? Make sure that they are good listeners, pay attention to what you’re sharing, and validate your experiences.
3. Cope ahead of time/ plan for it.
If you feel doubtful of your knowledge and skills, start to take note of when these thoughts typically arise. Is it during an exam? A performance review? Maybe during meetings and presentations? When you start to pick up a trend, plan for it when you know that trigger is coming up. Planning could really be helpful in preparing coping strategies the navigate the situation.
You could use any of the tips listed here to prepare! I usually suggest starting with the basics. By that I mean eat right, exercise, and get good sleep. If your body is not operating at its prime, it makes it very difficult to use these tips or challenge your own thoughts. Stress and anxiety are more difficult to combat when we are hungry or tired.
Don't underestimate the power of Self-care; it goes beyond the physical. Take time out to celebrate your wins, big or small. Join associations that provide social support for minority communities. There, you can find a mentor or become a mentor. Stay connected with friends, family, and people who share similar experiences. Read books, and listen to podcasts that uplift people of color.
4. Self-compassion.
Give yourself a break! It is very easy for us to be our own worst critics. It is important to remind ourselves that we are human, and as human beings were inevitably flawed. People are people - even those who we look up to. We all make errors and have felt incompetent at many things. Start practicing some mindfulness. Begin to notice your thoughts and feelings, and approach them without judgment. Remind yourself that it is normal to feel this way, and maybe you can even find humor in it.
You’re not alone
Even former First Lady Michelle Obama, in 2018, during her appearance at a school in London admitted that she still suffers from imposter syndrome. When asked how she felt about her image as a symbol of hope, she acknowledged that we all doubt our abilities. Once in a while, we're all confronted with the inability to believe that our success is due to our legitimate skills, knowledge, or experience. This point is when you should especially remind yourself of these tips and take it easy - we’re human.
To learn more about ways to take care of your mental health, contact Camille at camille@diversifiedtherapyla.com
