Returning to work after a break can be both exciting and daunting. As you step back into the professional world, you might find yourself grappling with feelings of self-doubt and inadequacy — the telltale signs of imposter syndrome. Know that you’re not alone in this experience, and there are ways to rebuild your confidence and overcome these challenging feelings.
Understanding Imposter Syndrome
Before we dive into strategies for overcoming imposter syndrome, it’s important to understand what it is and how it can manifest, especially when returning to work.
Imposter syndrome is that nagging feeling that you’re not as competent as others perceive you to be. It’s the voice in your head that whispers, “You don’t belong here,” or “You’re not qualified enough.” When returning to work, these feelings can be particularly intense. You might worry that your skills have become rusty, that the industry has moved on without you, or that you won’t be able to keep up with your colleagues. Remember, these feelings are common and don’t reflect your true abilities or worth.
Recognizing Your Worth
One of the first steps in overcoming imposter syndrome is recognizing and acknowledging your own worth. This can be challenging, especially after a break from work, but it’s crucial for rebuilding your confidence.
Take a moment to reflect on your journey. Whether you took time off for personal reasons, health concerns, or any other purpose, that period wasn’t wasted time. You’ve grown, learned, and developed in ways that perhaps aren’t immediately obvious in a professional context, but are nonetheless valuable. Your unique experiences and perspective are assets that you bring to the table.
Consider making a list of your skills, achievements, and personal growth moments. Include both professional accomplishments and personal developments. This list can serve as a powerful reminder of your worth when imposter syndrome strikes.
Reframing Your Thoughts
Imposter syndrome often involves negative self-talk and cognitive distortions. Learning to recognize and reframe these thoughts is a powerful tool in rebuilding your confidence.
When you catch yourself thinking, “I don’t deserve to be here,” try reframing it to, “I have unique experiences and perspectives to contribute.” If you find yourself worrying, “I can’t do this,” try rephrasing it as, “This is challenging, but I can learn and grow through this experience.”
Practice self-compassion. Speak to yourself as you would to a friend facing the same situation. Would you tell them they’re inadequate, or would you encourage and support them? Extend that same kindness to yourself.
Taking Small Steps
Rebuilding confidence is a gradual process. It’s okay to start small and build up gradually as you become more comfortable in your role.
Set small, achievable goals for yourself each day or week. These could be as simple as speaking up in a meeting, completing a task you’ve been putting off, or reaching out to a colleague. Each small success can help build your confidence and remind you of your capabilities.
Don’t be afraid to ask for help or clarification when you need it. Seeking assistance is a sign of strength and self-awareness, not weakness.
Embracing Continuous Learning
The workplace is constantly evolving, and everyone, regardless of their experience level, is continually learning and adapting. Embracing a mindset of continuous learning can help alleviate the pressure to know everything right away.
Consider setting aside time each week for professional development. This could involve reading industry news, taking an online course, or attending webinars. Not only will this help you stay current in your field, but it can also boost your confidence by reminding you of your ability to learn and grow.
It’s okay not to know everything. What matters is your willingness to learn and your ability to find the information you need.
Building a Support Network
You don’t have to face imposter syndrome alone. Building a support network can provide encouragement, perspective, and practical help as you navigate your return to work.
Consider finding a mentor in your field who can offer guidance and reassurance. Connect with colleagues or join professional groups where you can share experiences and advice. Don’t underestimate the power of personal support as well — friends and family can offer valuable emotional backing.
Many people experience imposter syndrome at some point in their careers. Sharing your feelings with others can help you realize you’re not alone and can even help others who might be feeling the same way.
Your Next Step: Practice Self-Affirmation
As you work on rebuilding your confidence, here’s a small but powerful step you can take today:
Create a personal affirmation that counters your imposter syndrome thoughts. It could be something like, “I am qualified and have valuable contributions to make,” or “I am capable of learning and growing in my role.” Write this affirmation down and place it somewhere you’ll see it regularly — perhaps on your desk, as a note on your phone, or as a background on your computer.
Each time you see your affirmation, take a deep breath and repeat it to yourself. Over time, this practice can help reframe your thinking and boost your confidence.
Questions for Self-Reflection and Journaling:
Take some time to reflect on these questions. Consider writing down your thoughts:
- Think of a time when you overcame a challenge at work. What strengths did you draw upon that you can apply in your current situation?
- How have your experiences during your break from work enriched your perspective or skills in ways that could benefit your professional life?
- Imagine yourself a year from now, feeling confident and valued in your role. What small steps did you take to get there?
- Recall a moment when someone expressed appreciation for your work or contributions. How can you internalize that positive feedback to counter imposter syndrome thoughts?
- In what ways might your journey with imposter syndrome ultimately contribute to your growth and make you a more empathetic colleague or leader?
An Invitation
If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)
The RCA Community is a FREE group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.
The benefits to you are:
- Community. The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle.
- Workplace/Career Resources. The group provides tools, resources, and templates to help you with your career journey.
- Available Coaching Support. The community is supported by trained and certified coaches who are available for individual sessions.
- Learning. You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey.
- Workshops/Webinars . You will have access to practical workshops/webinars targeted to help you in the workplace grow your career.
If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community
As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.
Trigger Tracker Template — This is a FREE resource to help you become aware of your triggers in the workplace and plan the coping strategies you will use to get through the experience.
If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.
You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.
Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.
Believer. Leader. Learner. Advocate. Writer. Speaker. Coach. Mentor. Triathlete. Encourager. Survivor.
Most of all, I am a fellow traveler on the rocky road called, Trauma Recovery. My mission is to minimize the effects of trauma for survivors in the workplace.
