How to deal with imposter syndrome in Canada as a newcomer

As you face exciting challenges and new opportunities, starting a new career in Canada brings with it a lot of positive emotions. But it can also make you feel afraid and doubtful about yourself, especially when problems come up. It is not uncommon for newcomers to Canada who are adjusting to a new work environment and team culture to experience these feelings as “imposter syndrome.”

Unfortunately, imposter syndrome can take the joy out of navigating your new life and job if left unchecked. It can also cause a great deal of personal stress and may even prevent opportunities for career advancement. In this article, we talk about what imposter syndrome is, how it can affect your job, and how to get over it so you can get back to pursuing the goals that made you move to Canada and succeed in your career.

In this piece:

Is imposter syndrome a condition?

Imposter syndrome symptoms.
Why immigrants to Canada are more likely to suffer from imposter syndrome.
How imposter syndrome can hinder your professional success.
Ten ways to deal with newcomer’s imposter syndrome.

Is imposter syndrome a condition?

Imposter syndrome typically manifests itself in the form of self-doubt and the irrational belief that you are not deserving of your position or even the positive feedback you receive at work. You might come to believe that you are a con artist and be afraid that people will discover that you are not as smart or skilled as they think you are.

Imposter syndrome can affect anyone, even the most successful and successful individuals. In such instances, despite your accomplishments, work experience, and education, you might not believe you are deserving of your success—whether it comes in the form of praise at work, a raise in salary, or a promotion.

Imposter syndrome symptoms

Imposter syndrome can manifest in several different ways. Some to keep an eye out for are:

Putting your success down to outside influences: You still attribute your accomplishments to external factors, such as luck, chance, or other people, even though you are a successful professional in your field. You are convinced that you have not earned it on your merit, no matter how many promotions or compliments you receive at work.

Doubts about oneself: Because you undervalue your expertise and knowledge, you question your decisions and avoid doing something you believe in.

Being too harsh on your work: You place more of your attention on your failures than on your successes. You’ve convinced yourself that you can always do better, no matter how hard you work, and instead of praising your performance in the past, you only find reasons to criticize.

Fear of being “discovered” or seen as a fraud: You are confident that you are a con artist and that it is only a matter of time before you are “caught,” even though you excel at your job. You frequently worry about the day when everyone else will also realize that you don’t deserve your job because you don’t think you do.

Fear of not meeting expectations: You believe that your coworkers, managers, and peers will hold you to the same unreasonable high standards as you do. Anything you do that falls short of these high standards is considered a failure. Because you are afraid of failing, you might find that you need to work harder and put more stress on yourself.

You are uneasy because of your accomplishments: Even though you are determined to meet your expectations, you are not reassured by your accomplishments. Instead, you might believe that they are a component of your own “illusion” of success.

Excessive susceptibility to constructive criticism: You not only disregard constructive criticism, but you also tend to focus solely on its negative aspects. You are confirming your belief that you are inferior or that you lack experience or intelligence.

Minimizing your knowledge: You might be afraid that other people will question or laugh at you if you don’t share your knowledge and ideas. Additionally, you struggle to assert yourself or minimize your expertise when others look to you for direction.

Why immigrants to Canada are more likely to suffer from imposter syndrome

Even if you had a successful career in your home country, you may be required to demonstrate your qualifications and candidacy when starting a career in a foreign work culture. When you face new challenges like learning a new language, comprehending a different culture, and establishing your career without the safety of family and friends nearby, the fear of failing can become more pronounced.

In your struggle to adapt to Canada, develop your skills, and connect with your new coworkers, you may feel isolated as you adjust to a new work environment. This can get even worse if you don’t yet have a well-established social network and feel like an outsider because of cultural differences. Minorities and underrepresented communities also have a higher risk of developing imposter syndrome in Canada.

In terms of performance evaluation and appreciation, the workplace may be vastly different from what some newcomers are accustomed to at home. As a result, you might be more likely to question the veracity of the feedback you get, which can make your self-doubt even worse.

Imposter syndrome is also more common in newcomers because many of them come from countries where self-assessment is not included in performance reviews, whereas in Canada, it is. When faced with the task of listing their accomplishments and evaluating their performance over the past quarter or year, many newcomers may experience feelings of self-doubt and inadequacy.

How imposter syndrome can hinder your professional success

Your overall well-being and work performance can be negatively impacted by imposter syndrome and its feelings. Imposter syndrome can have several effects on your career, including the following:

Continual performance anxiety: People who suffer from imposter syndrome frequently exhibit workplace overachievement. This can make it more difficult to deliver above and beyond expectations at all costs. Not only could this reduce the enjoyment and fulfillment you derive from your work, but it could also hurt your performance in the long run and limit your opportunities to connect with coworkers.

Staying “hidden” because you don’t want to be seen: For fear of being exposed as frauds, people who suffer from imposter syndrome frequently conceal themselves at work. You could avoid brainstorming in meetings or use virtual calls with your video off. For fear of being in the spotlight, you might also pass up important roles or projects that could help you advance your career. These behaviors can hinder your professional development.

Struggling to catch up while striving for perfection: People who suffer from imposter syndrome frequently set performance goals that are impossible to achieve. If you spend too much time trying to meet your high expectations and your perfectionism causes you to always be behind on work, aiming for perfection can backfire. Unfortunately, this can lead to a cycle of feeling stressed and overworked, which may eventually result in burnout.

Performing poorly in performance reviews: To assist employees in advancing in their careers and increasing their earnings, numerous Canadian businesses conduct regular performance reviews. If you have imposter syndrome, you are more likely to undervalue your work and miss out on opportunities to advocate for yourself, which could prevent promotions and experiences that help you improve your skills.

Hinders your ability to effectively network: Your ability to build a professional network within your organization and across your field can be hindered by self-doubt and low confidence. You might be afraid that potential connections will see right through you as a con artist, so you might avoid making contact. On the other hand, it’s possible that people won’t feel as compelled to reach out to you as a connection if you consistently downplay your expertise and skills.

Ten ways to deal with newcomer’s imposter syndrome.

There is no need to give up hope if you are concerned that you may be suffering from imposter syndrome. You can get over these unpleasant feelings of self-doubt, resume building your confidence, and begin your new career in Canada. The following are some helpful hints for overcoming imposter syndrome:

Recognize that your negative emotions are untrue.

Recognize that imposter syndrome affects how you perceive yourself and how valuable you are to an organization. Remind yourself that these are false assertions whenever you find that feelings of unworthiness and doubt creep into your workday.

Recognize that you are not alone.

Up to 82% of people, according to the American Psychological Association, experience feelings of imposter syndrome at some point in their lives or careers. It can be helpful to know that you are not alone in your struggles and that you can manage your self-doubt if other people have done it.

Recognize the importance of your work.

You have likely honed your skills over many years. You might undervalue your capabilities because what you once thought was hard has become easy. However, just because something is simple for you does not mean that it is simple for everyone. To combat this negativity, it might be helpful to assign a monetary value to your work. For example, you could figure out how much your company would pay to outsource your work or how much money your work made over a certain period.

Keep a record of your achievements.

Your selective memory may only remember your minor errors and not all of your significant accomplishments. Try to get into the habit of writing down your personal and professional accomplishments as they happen. When you find that you lack self-assurance or that you attribute your success to luck, you can refer to the list. Keep in mind that your accomplishments were made possible by your skill and hard work. When it’s time to update your resume or get ready for future job interviews, this list of accomplishments will also be useful.

Be gentle with yourself.

It’s likely that you hold yourself to a much higher standard than you do others. Ask yourself why you do that and try to let go of the need to be perfect; be aware that not all tasks call for it. An excessive amount of stress can result from striving for perfection in everything you do. Occasionally, it is acceptable to accept what is adequate.

Avoid thinking negative thoughts.

Replace each negative thought with a positive one whenever you find yourself in a cycle of negative thinking. By beginning your day with affirmations that are encouraging, you might be able to break that habit. When your thoughts turn negative throughout the day, come back to them. For instance, if you find that you are not good enough, remind yourself that your manager values your work and that the company chose to hire you after interviewing several skilled candidates.

Find a mentor who can help.

Openly discuss your struggle with imposter syndrome if you have a trusted manager, mentor, or coworker. By providing a more realistic assessment of your work, they can help you stay grounded. Your manager may also be able to help you make sure that your workload is manageable and that you don’t spend too much time perfecting something that has already been done well.

Spend time with colleagues or friends from your neighborhood.

While Canada is a multicultural nation, your team might not be. You can learn that diversity is not a weakness but rather a strength when you surround yourself with people from similar backgrounds. It may reaffirm that you, as a newcomer, add more value to an organization and provide a unique perspective based on your experience.

Be open to trying new things.

You shouldn’t be afraid to take on challenging jobs for fear of being found out as a con artist. Ask yourself why you’re hesitant to take on a new work project and don’t let fear or doubt hold you back. If you want to overcome imposter syndrome, taking on new challenges can help you develop skills and confidence.

If necessary, seek mental health support.

Imposter syndrome’s feelings of self-doubt and fear can sometimes be too much to handle on your own. Consider consulting a therapist or mental health counselor for guidance if you believe your coping mechanisms are not making your situation better.

Imposter syndrome can frequently surface as you begin to build your career in a new work environment in Canada. It can be challenging, but not impossible, to navigate these feelings of inadequacy as you chart a course toward success. It’s critical to take a step back and evaluate your contribution to the organization’s goals and the value you bring to the table from a neutral perspective. Be kind to yourself, and know that seeking assistance with mental health issues is not frowned upon.