Countering imposter syndrome and anxiety about work

Julia Wise, 28 August 2019

A guide for interns and new staff at EA organizations

About imposter syndrome

Imposter syndrome is not a formal mental health diagnosis, but is an informal term used for the experience of believing you are not as competent as others perceive you to be. It’s particularly common for people to experience this when they’re starting a new role.

I don’t know how common it is for interns and new staff at EA orgs to experience this, but I do know that when I once asked the participants in the “self-care for altruists” workshop at EA Global how many of them had ever felt like an imposter in EA, about 80% said yes. I’ve also been approached by a number of people in EA orgs experiencing this, particularly when starting a new internship or job.

When uncertainty goes too far

Some amount of uncertainty about how you’re doing is normal and helpful. We all have our shortcomings and all make mistakes, and being able to look at those realistically is a strength.

Signs that your worry is getting disconnected from what’s useful or realistic:

Lots of negative self-talk (the sometimes-brutal things we say to ourselves)
Feeling you can’t enjoy your time outside of work because of worries about work
The amount you’re worrying is making you less effective at work

About skills

Yes, the person working next to you is better at something than you. Maybe they’re a better researcher, or better writer, or better organizer. You don’t have to have the same skills as them, and it’s very unlikely that you will. You’re better at some things than they are. You were chosen for your position for a reason, because of the skills and experience you do have. Even if part of what you learn during this experience is “Whoah, this particular type of work is not for me,” that’s a useful thing to learn and will help you move toward whatever your comparative advantage is.

About hours

People seem to vary a lot on how many hours they can productively work. Some people need more sleep or down time. Experiment and learn about what works best for you. I have watched EA orgs compete with each other to hire people who they knew had chronic physical or mental health conditions and who they knew would not work a ton of hours or whose hours would be irregular, but whose skills and experience were particularly valuable to them. Needing more time away from work does not preclude you being a really valuable member of a team.

Taking care of the basics

You already know this: sleep, good nutrition, exercise, and taking care of physical illness are probably going to help.

If you experience insomnia, CBT for insomnia can be helpful.

Some people find meditation or mindfulness exercises helpful for anxiety; others don’t. Try it out and judge it for yourself.

Spending time on something you’re already good at, or are building skill at, can help you feel a sense of competence when other parts of your life feel shaky. Examples:

Practicing a hobby you’re already familiar with (games, music, sports, crafts)
Working toward small, achievable goals
Helping someone else

Getting feedback

Friendly people telling you, “I’m sure you’re doing fine” may not quiet your doubts if you’re not sure they really know how well you’re doing. It might be more helpful to get specific feedback from a coworker or manager who can give you information about how you’re actually performing.

For example, I once had a job where my manager didn’t give much feedback for the first few months and then suddenly told me about some mistakes I had been making all along. I then had a lot of anxiety about what other mistakes I might unknowingly be making. After that experience, I always ask my managers to give me feedback on the early side so I don’t spend so much time wondering if I’m screwing up in ways I’m not aware of.

Resources:

Corresponding document for managers: Guide to welcoming new interns

Helen Toner’s talk “Sustainable motivation” at EA Global SF 2019

Woebot - chat app I’ve heard recommended for social anxiety and imposter syndrome.

Sanvello (formerly Pacifica) - app that draws on CBT and relaxation techniques for anxiety and depression.

Headspace app for meditation and guided relaxation for sleep (or other meditation apps like Waking Up)

SlateStarCodex survey data on mental health indicated that people who use therapy workbooks really like them. The main publisher of mental health workbooks is New Harbinger. Here is their section of workbooks on anxiety and related topics (many other topics also available on their site).

Therapists and other mental health services:

List of providers recommended by people in EA

Therapists and coaches who are familiar with EA

List of providers recommended by readers of Slate Star Codex

Bay area: Anisha Sensa’s list of Bay Area providers Howie’s list of Bay Area providers

Books/Workbooks: New Harbinger is the main publisher of mental health workbooks, which some people find helpful. Here is their section on anxiety and related topics.