Embrace Your Authentic Self: Learn What Imposter Syndrome and How to Defeat it.
Imposter Syndrome: What It Is and How To Overcome It
Have you ever felt like you’re not good enough? Maybe you’re feeling as if you’ve somehow faked your way through an achievement? Do you ever feel your successes are based on lies — despite all of the evidence to the contrary? Do you feel as if you have not earned or are not worthy of what you have?
If you answered yes to any of these questions, then you may be experiencing imposter syndrome.
Up to 82% of people struggle with these feelings, according to a study published in the Journal of General Internal Medicine. This widespread psychological phenomenon leaves people feeling like a fraud and doubting their accomplishments — and feeling anxious and afraid that they will be exposed as a “fraud.”
What Is Imposter Syndrome?
Imposter syndrome (IS) is a term first coined by clinical psychologists Dr. Pauline Clance and Suzanne Imes in 1978. Imposter syndrome goes by many names, including perceived fraudulence and imposter phenomenon.
It revolves around the internal experience of chronic self-doubt — often regarding achievements and accomplishments. It is characterized by chronic feelings of fraudulence, incompetence, and inadequacy. Imposter feelings convey a mismatch between your self-perception and how others perceive you.
The key word here is “self-perception” — though you may believe yourself to be lacking, the reality is often actually the opposite. Despite external validation and evidence of their competence, individuals suffering from imposter syndrome still feel lacking and remain convinced they do not deserve the success they have achieved.
What Are Examples of Imposter Syndrome?
Five common examples of how imposter syndrome can manifest are:
The perfectionist: You set unrealistically high standards and feel like a failure if you don’t meet them.
The expert: You feel like you need to know everything about a subject before you can speak up.
The soloist: You believe asking for help is a sign of weakness.
The natural genius: You feel pressured to excel without much effort and feel like a fraud if you have to work hard.
The superhuman: You feel the need to juggle multiple roles and excel at all of them.
What Causes Imposter Syndrome?
Causes of imposter syndrome can vary, but they often arise from a complex combination of several psychological, societal, and environmental influences, including:
Family environment: Growing up, parents or other family members might have put emphasis on achievement or been overly critical.
Personality traits: Perfectionism, neuroticism, and introversion are all traits that can contribute to imposter syndrome.
Workplace culture: A competitive or high-pressure work environment can exacerbate the need to constantly measure or compare yourself against others, creating feelings of inadequacy and self-doubt.
Societal and cultural expectations: Societal and cultural norms can contribute to feelings of inadequacy and not living up to perceived standards of success.
Who Experiences Imposter Syndrome?
Imposter syndrome can affect anyone, regardless of their social status, work background, skill level, or degree of expertise, though some people may be more likely to experience it than others.
Women often struggle with imposter syndrome due to societal and internalized gender biases. Findings show that 75% of successful female executives have reported having imposter feelings, while 59% of female professionals in general experience imposter phenomena.
Imposter syndrome can disproportionately affect those who often find themselves in spaces where they don’t see many others who look like them or share similar experiences.
People of color may grapple with the imposter phenomenon more frequently. Individuals from lower socioeconomic backgrounds also often struggle with imposter feelings. Moreover, experts found that individuals who identify as LGBTQ+ may experience heightened feelings of fraudulence, as they come to terms with their identity in a heteronormative society.
What Does Imposter Syndrome Feel Like?
Imposter syndrome often feels like a cycle of self-doubt and overworking. You might work hard to prove your worth, only for the praise you receive to fuel further self-doubt — causing you to work even harder. This cycle can lead to heightened stress and burnout.
People with imposter syndrome often feel the following.
Anxiety: You may feel anxious about your abilities and worry that others will discover that you’re a fraud.
Inadequacy: You may feel like you’re not good enough, despite your accomplishments and successes.
Perfectionism: You’re never satisfied with your work and always feel the need to do better.
Fear of failure: You may be afraid to take risks or try new things because you’re afraid of failing.
5 Signs You Struggle With Imposter Syndrome
Identifying imposter syndrome is the first step towards overcoming it. If you’re not sure whether you’re experiencing imposter syndrome, here are five common signs of this phenomenon.
Undermining achievements: You may downplay your accomplishments and attribute them to luck or timing, rather than your skills.
Over-preparing: You may spend an excessive amount of time preparing for tasks or projects because you feel like you need to be perfect.
Fear of failure: You may be afraid to take risks or try new things because you’re afraid of failing and being exposed as a fraud.
Comparing yourself to others: You may constantly compare yourself to others and feel like you don’t measure up.
Self-doubt: You may doubt your abilities and feel like you don’t deserve your success. You constantly question your abilities and performance.
How Do You Overcome Imposter Syndrome?
Overcoming imposter syndrome involves acknowledging the thoughts and feelings associated with it and challenging your own belief system. Below are some helpful strategies that may help you overcome imposter feelings:
Recognize your accomplishments: Practice self-compassion and take time to celebrate or acknowledge your achievements — no matter how small — and give yourself credit for your successes.
Talk to others: Share your feelings with trusted friends, family members, or colleagues who can provide support, perspective, or even similar feelings and experiences.
Challenge your negative thoughts: When you have negative thoughts about yourself, challenge them with evidence to the contrary.
Focus on learning and growth: Instead of focusing on being perfect, focus on learning and growing from your experiences.
Seek professional help: If your imposter syndrome is causing significant distress or interfering with your daily life, consider seeking professional help from a therapist or counselor.
The Bottom Line
Imposter syndrome is a common experience that causes chronic feelings of anxiety and self-doubt. While it is a challenging cycle to break, you are not alone in this journey.
If you’re struggling with imposter feelings, there are many people who can help you and strategies you can use to overcome it. Moreover, seeking help from mental health professionals is always an available option. By embracing self-compassion, seeking support, and challenging your belief systems, you can start to overcome imposter syndrome and truly acknowledge your capabilities.
