Occasionally wrestling with feelings of self-doubt or questioning whether past achievements are a result of sheer luck are normal experiences in life. But when those feelings become pervasive, a phenomenon called imposter syndrome could be at play.
While imposter syndrome is not a diagnosable psychiatric disorder, it can coexist with anxiety and depression, and research suggests it may even impede professional success. To learn more about this syndrome, read on for signs, causes and strategies for overcoming it.
What Is Imposter Syndrome?
Imposter syndrome, also referred to as imposter phenomenon, is a pervasive feeling of self-doubt surrounding an individual’s intelligence, abilities and accomplishments—even when the individual has demonstrated competence in the past.
Suzanne Imes, Ph.D., and Pauline Rose Clance, Ph.D., first coined the term in 1978 to describe a feeling shared by high-achieving women and other successful individuals from marginalized groups. It’s since expanded to also commonly affect high-achieving individuals, particularly those in academics and the health care field.
Imposter syndrome is not a diagnosable condition, yet it often goes hand-in-hand with anxiety, depression and career burnout. Extremely common, this phenomenon may affect up to an estimated 82% of people, and may impair professional performance[1].
Signs of Imposter Syndrome
There is no standard criteria for imposter syndrome, though according to research conducted by Dr. Imes and Dr. Clance, the following characteristics are typical of the condition:
Imposter cycle: An assignment, task or obstacle triggers feelings of self-doubt and fraudulence, leading individuals to either over-prepare or procrastinate. While they may acknowledge their success upon completion, the feeling of accomplishment is short-lived.
Perfectionism: Individuals with imposter syndrome often experience perfectionism, wherein they hold themselves to unattainable standards. This kickstarts a cycle of self-criticism and self-blame.
Super-heroism: The super-heroism component of imposter syndrome is characterized by a tendency to over-prepare in order to demonstrate one’s competence and ability. This often leads to taking on more tasks and responsibilities in an effort to appear capable.
Fear of failure: Imposter syndrome may leave individuals more vulnerable to feelings of fear and anxiety over failing at a particular task. This may be driven by a fear of being discovered as fraudulent.
Denial of competence and capability: Individuals with imposter syndrome have a tendency to deny their achievements and abilities, instead chalking up past successes to chance.
Fear of success: For people experiencing imposter syndrome, a fear of success may manifest as taking responsibility for all failures and denying success they’ve had in the past, as they may associate success with leading to higher expectations.
Causes of Imposter Syndrome
“Imposter syndrome can happen to anyone at any time,” says Ashley Peña, a licensed clinical social worker in Aliso Viejo, California, and the executive director of the telehealth program Mission Connection. “These inner struggles usually stem from an individual doing something out of their comfort zone, fueled by past experiences, core beliefs or cognitive distortions.”
Imposter syndrome may have several root causes, adds Tyler Jensen, a licensed clinical mental health counselor in Iowa City, Iowa. Some common causes include:
Childhood experiences: If you were exposed to frequent criticism as a child, shamed for your perceived shortcomings or held to unattainable standards, you may struggle with imposter syndrome as an adult, Jensen explains. “This can develop into negative beliefs in yourself that you’re not good enough, or that you yourself are [a failure],” he adds.
A competitive workplace: “An individual could be in an extremely demanding environment that expects and demands a large amount of skill right away,” Jensen says, noting that this may result in feedback that may exacerbate negative feelings and self-talk. Experts also note that a close proximity to other high achievers (like co-workers) may increase feelings of comparison.
Marginalized communities: Some research suggests that instances of imposter syndrome are widespread within minority communities, and that these populations experience it at higher rates. For example, an individual who is Black may question whether they belong in predominantly white spaces.
Negative stereotyping: Negative stereotypes may fuel imposter syndrome in some individuals. Research points to the way society defines leadership qualities with masculine traits as a potential trigger for imposter syndrome in women seeking leadership roles, for example.
5 Strategies to Overcome Imposter Syndrome
While there is no specific treatment for imposter syndrome, there are ways to manage it, ease its impact and ultimately overcome it. A few strategies include:
Change your thought patterns: Because imposter syndrome distorts the way an individual interprets their successes and accomplishments, Peña says cognitive behavioral therapy (CBT) may be an effective form of treatment. CBT is a therapeutic method that aims to change thought patterns. “Thoughts are powerful,” she adds. “If we think we are not ‘fit’ for a position or task, this can directly impact our behaviors.” She notes that anxieties tied to imposter syndrome may get in the way of success.
Separate inexperience from inability: An important step to dismantling imposter syndrome is to first distinguish feeling inexperienced from feeling like you are undeserving. “Just because you are starting something for the first time doesn’t mean that you do not belong there, or that you’re incapable of learning,” Jensen says.
Acknowledge your accomplishments: Coping with imposter syndrome means making a point of recognizing your achievements, Jensen says. “Instead of searching for your points of perceived failure, you have to start training your lens to see all the positive aspects about yourself that [led to your success],” he adds.
Confide in a trusted source: If you’re struggling with feelings of self-doubt or unworthiness, confiding in a trusted source, such as a good friend or therapist, may help. “A therapist can help with validating feelings, experiences, strengths and the isolation that comes with feeling like an imposter,” says Jensen. “They can challenge those negative cognitions of self, and eventually help [you] replace them with positive, affirming statements.”
Be kind to yourself: Using mindfulness to prioritize self-compassion and rediscover your self-worth may help alleviate the feelings associated with imposter syndrome, notes the American Psychological Association. “When bringing mindfulness into your life around this issue, there has to be an effort made to appreciate the part of you that is scared, that does not want to fail,” Jensen notes. “Those parts are there trying to protect you…but they may just be missing the mark.”
If you find yourself struggling with imposter syndrome, know that you’re not alone. This pervasive self-doubt is extremely common, and there are simple and effective strategies for finding your confidence again.
Sources:
Footnotes
- How to Overcome Imposter Syndrome. American Psychological Association. Accessed 7/31/2023.
References
- Huecker MR, Shreffler J, McKeny PT, et al. Imposter Phenomenon. [Updated 2023 Apr 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023.
- How to Overcome Imposter Syndrome. American Psychological Association. Accessed 7/31/2023.
- Bravata DM, Watts SA, Keefer AL, et al. Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. J Gen Intern Med. 2020;35(4):1252-1275.
- Feenstra S, Begeny CT, Ryan MK, Rink FA, Stoker JI and Jordan J. Contextualizing the Impostor “Syndrome”. Front. Psychol. 2020;11:575024.
- Socioeconomic Status. American Psychological Association. Accessed 8/2/2023.
Important Notice: This article was also published at www.forbes.com by Lizzie Duszynski-Goodman where all credits are due. Expert reviewed by Brooke Schwartz, L.C.S.W.
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