Let’s dive into something that might make you go, “Ah, that’s why!”—getting clear on your triggers at work. You know that feeling when self-doubt creeps in, and suddenly you’re questioning everything from your abilities to why you even took the job in the first place? Yeah, that’s not just in your head, and it’s not something you can always control.
The Truth About Imposter Syndrome
We often hear that imposter syndrome is an internal battle—a mix of perfectionism, anxiety, and that pesky self-doubt we all deal with. But here’s the truth: research shows that external factors in your work environment play an even bigger role in fueling those feelings..
Think about it—systemic bias, microaggressions, toxic bosses, or just plain bad workplace culture. These are the real culprits behind the scenes, pushing your buttons and making you feel like you’re not enough. In the absence of these types of environments you’re just feeling normal human self-doubt. That most people are capable of navigating through. But it’s time to take control by getting clear on what’s really triggering these feelings.
Note: you might not CURRENTLY be in an environment like I’m describing. But past experiences have a way of making a lasting mark. Your current anxieties and feelings of being a “fraud” could be rooted in past experiences.
The Power of Tracking Your Triggers
One powerful tool to manage imposter syndrome is to recognize and even track and/or reflect on these external triggers. Start by asking yourself, what environmental factors are triggering these unhealthy levels of self-doubt? What’s happening around you that’s making you feel like a fraud?
Here are a few examples I personally have experienced:
- Being offered a promotion on a “probationary period” while I “proved myself.” Meanwhile male counterparts NEVER being asked to jump any similar hurdle.
- Being told “titles don’t matter” or “give yourself whatever title you want” after taking on a promotion. And subsequently feeling like an imposter for YEARS.
- Backhanded compliments like “I’m amazed at how much you know for frankly how young you look.”
I could write a book full of examples like this. (and maybe I should)
But here’s how you can get better at recognizing that it’s NOT all in your head:
- Start a Trigger Journal: Keep a journal specifically to note instances when external factors contribute to your self-doubt. It could be a comment from a colleague, a microaggression, or even the way your boss handles feedback. Write it all down.
- Identify Patterns: Periodically go back through your notes and see if any patterns emerge. Are the same situations or people triggering you? This awareness is the first step to understanding that these feelings are not about your abilities—they’re about your environment.
- Reframe and Strategize: Once you’re clear on what’s triggering you, it’s time to reframe. Acknowledge the impact these external factors have, but don’t let them define you. Instead, start forming strategies to mitigate these triggers. Maybe it’s setting boundaries, addressing the issue directly, or even just reminding yourself that these feelings are a response to external factors, not a reflection of your worth.
Why This Matters
By getting clear on your triggers, you’re not just managing imposter syndrome—you’re taking back your power. You’re recognizing that while you can’t always control your environment, you can control how you respond to it. This awareness leads to a healthier self-perception and a stronger, more confident you.
Now For A Challenge…
I challenge you to start a Trigger Journal. Start to jot down moments at work, or at home, that make you doubt yourself—whether it’s a comment from a colleague or a stressful situation. And then get curious. At the end of the month or the quarter look for patterns and see what’s really driving those feelings. Awareness is the first step to taking back your power!
NOTE: I’m not encouraging create this journal to eventually share with HR or your boss (unless that’s necessary). For the most part, this is for you! It’s a tool to help you get out of your head, open your eyes, and realize that you are actually amazing. You’re perfectly suited for the role you’re in. IN FACT, you have succeeded despite the uphill climb and shit you have to trudge through.