What is imposter syndrome?
Imposter syndrome is a psychological phenomenon encompassing high levels of self-doubt, feelings of inadequacy, disbelief of one’s achievements, and feelings of not belonging in one or more settings. Imposter syndrome distorts our ability to see ourselves and others clearly, often manifesting in an over-comparison of ourselves to our peers. Imposter syndrome can appear in a variety of environments, such as your workplace, education, and social life. Imposter syndrome may be experienced in varying degrees throughout a person’s lifetime, but it becomes clinically significant when it starts to impact our behaviors and our ability to function.
What does imposter syndrome look like?
Imposter syndrome encompasses a large umbrella of thoughts, feelings, and behaviors that may present differently for every individual. Below are some examples of what that might look like.
Common thoughts associated with imposter syndrome:
“I’ll never be good enough”
“Everyone around me is better at this than I am”
“I don’t belong here”
“I don’t understand why I am here”
“I don’t know what they see in me”
“I don’t deserve to be here”
“I don’t deserve recognition for my achievements”
“My success is a fluke”
“I am going to fail”
“I can’t do this”
“They are going to realize I don’t belong here”
“They are going to regret hiring me”
“I don’t know anything”
“I will never get to the same level as my peers”
“I did not earn this”
“I am a fraud”
“No one understands me”
“They’ll never accept me”
“I have to be perfect all the time and I cannot make mistakes”
“I have to prove my worth”
Common feelings associated with imposter syndrome:
Demotivation
Loneliness
Anxiety
Panic
Paranoia
Depression
Worthlessness
Hopelessness
Helplessness
Inadequacy
Overwhelm
Tension or racing heart rate
Heaviness or lethargy
Incompetence
Self-doubt
Common behaviors associated with imposter syndrome:
Overworking and over-functioning
Overcompensating
Setting impossible expectations and goals
Setting yourself up for failure/self-sabotaging
Giving up and underachieving
Underselling yourself
Avoiding opportunities for growth
Self-isolating
Externalizing success and internalizing failure
Rejection sensitivity/emotional disregulation
Avoidance of pursuing dreams or goals
Comparing yourself to others
Undermining, downplaying, or invalidating your achievements
Being overly critical of oneself
Task paralysis/feeling frozen or unable to move forward
Who struggles with imposter syndrome?
Most everyone experiences a version of imposter syndrome at one point or another in their life, but how that manifests for an individual might vary in intensity and impact for a variety of reasons. Certain populations are more vulnerable to imposter syndrome than others. As a primary example, marginalized groups are at a higher risk of experiencing imposter syndrome, particularly in spaces where their identity is the minority. For example, many women who work in male-dominated careers, such as women in STEM, experience imposter syndrome at higher rates and intensities. Representation is not the only factor; imposter syndrome can be exacerbated for marginalized populations depending on treatment by peers and higher-ups. Discriminatory behaviors, such as macro and microaggressions, ‘othering’, exclusion, and opportunity withholding all exacerbate feelings of imposter syndrome.
For individuals who struggle with their mental health, imposter syndrome may be a symptom. Some psychological factors that might increase feelings of imposter syndrome include low self-esteem, basing self-worth on achievement, perfectionism, distorted self-image, fear of failure, and high rejection sensitivity. Individuals who struggle with “locus of control”, meaning their understanding of the amount of control they have over the events in their life, may have difficulty with imposter syndrome. This can manifest in a tendency to internalize negative experiences, such as believing there is something innately wrong about yourself when experiencing failure, while externalizing positive experiences, such as believing success is a result of luck or chance rather than hard work or talent. Imposter syndrome may be associated with various mental health conditions such as generalized anxiety, social anxiety, panic disorder, and depression. If you are struggling to manage feelings of imposter syndrome, understanding the impact of your psychological profile is important to how you proceed with self-help and possibly professionally-led treatment.
What are the impacts of imposter syndrome?
Professional Impact:
Imposter syndrome can impact our professional performance. Believing that you have to earn your place or prove yourself can lead to overcompensating and taking on too much too fast, creating a self-fulfilling prophecy in which you end up in over your head. Overworking leads to quicker rates of burnout, which increases the likelihood of underperformance and internalizing disorders, such as anxiety and depression. On the opposite end of the spectrum, a person struggling with imposter syndrome who believes they do not deserve to be there might self-sabotage by underselling themselves and underperforming. This person might have difficulty advocating for themselves and pursuing career opportunities, such as promotions and pay raises, and lingering beliefs of not belonging may lead to quitting or dropping out.
Social Impact:
Imposter syndrome can show up in our personal lives, too. One common example is social situations. A person might feel like they do not fit in in social settings or cannot relate to others. Those with more severe imposter syndrome may even feel like they do not deserve the friendships they do have and strongly fear peer rejection and abandonment. Imposter syndrome might lead to increased social anxiety, pushing people away, difficulty connecting with others, overcompensating, and intense fear of judgment. Someone struggling with social imposter syndrome may feel like they are putting on a performance or masking to fit in, leading to mental exhaustion and difficulty accepting one’s authentic self. In extreme cases, this might lead a person to socially isolate. Social media can perpetuate feelings of imposter syndrome because it is easy to fall into a trap of comparing yourself to a fake, curated version of others that is presented on social media to appear perfect and ideal, but is far from reality. Comparing ourselves to those on social media is a losing battle. It is important to remind ourselves that everyone struggles with insecurities and vices that we cannot see through a screen, and nobody’s life is perfect or happy all the time.
Psychological impact
On a psychological level, imposter syndrome can present in our internal monologue or impact how we perceive external circumstances. Internally, experiencing constant self-doubt, otherness, and inadequacy can lead to other mental health difficulties. Any perceived slight, criticism, or feedback may feel unbearable. A person might either overwork themselves or end up feeling completely paralyzed. Externally, a person may feel paranoia in situations that induce imposter syndrome, such as worrying that their boss or coworkers are waiting for them to mess up or having negative thoughts about their performance. Anticipating any negative reactions or settings where imposter syndrome is high can lead to increased anxiety and panic attacks. Constant feelings of imposter syndrome can lead to lower self-confidence and increased anxiety, depression, and even suicidality if left unaddressed or untreated.
How can we combat imposter syndrome?
On a societal level:
Education! Implementing mandatory DEI (diversity, equity, and inclusion) training in schools and workplaces, especially for those in positions of authority and HR departments. Training should include awareness of biases and how to combat them, understanding what microaggressions look like, how to handle discrimination, and facilitating conversations about how to create a safer workplace for marginalized individuals and creating open lines of communication when issues arise.
Representation – This goes hand in hand with the above, but creating diverse work spaces is crucial. Representation matters, not only by creating opportunities for underserved communities but also by creating a space where no one in the workplace feels othered or excluded.
Competition can be healthy, but is a slippery slope. Fostering too competitive an environment creates animosity and comparison between staff members/students resulting in lower levels of self-worth for those who are not top performers, and more pressure for those who are. This creates a toxic hierarchy dynamic and a space where failure is unacceptable rather than a learning opportunity.
Feedback styles – everyone is different. Those who are giving feedback need to be trained in how to deliver feedback appropriately, effectively, and constructively. Everyone has a preference for how they prefer feedback to be delivered and it is important that this is a collaborative process that allows for conversation and is tailored to the individual. Feedback should NOT include scolding, condescension, putting down, embarrassing, comparing, and should not be one-sided. Feedback SHOULD be an open conversation, include areas of strength in addition to opportunities for improvement, take the individual's needs into account, and end with a collaborative implementation of a realistic plan to foster development and growth.
On a personal level:
Recognize your thought patterns. Becoming aware of cognitive distortions, identifying triggers, and understanding the origin of distorted thoughts/beliefs is the first step to bettering your self-image. You may find it helpful to utilize this article to learn more about the different types of cognitive distortions and how to identify your own.
Challenge or reframe negative thoughts and monitor internal dialogue. Once you become aware of your thoughts, it is time to step in. Practicing intentionally interrupting unhelpful thoughts can disrupt and rewire negative feedback loops and harsh internal monologues. When you find yourself reciting negative beliefs about yourself, ask yourself – would you talk to your best friend the way you talk to yourself? What would you say to them instead? Try speaking to yourself that way. Even if you don’t fully believe it yet, practice building yourself up and being kind to yourself, and eventually it will sink in. You deserve the compassion you’d give to others.
Acknowledge and accept your feelings – If only it were so simple! Practicing radical acceptance and validation of our feelings can help reduce the intensity surrounding them. You are entitled to your feelings, and though it can be unpleasant to feel them, it is important to acknowledge them rather than suppress them. We cannot make our feelings disappear, and we wouldn't want to – without the bad, we cannot feel all the good, yummy feelings! Though this is difficult, practice acknowledging what you are feeling, holding space for those feelings, reminding yourself they are temporary, and then letting them go. Deep breathing through difficult feelings can make them more bearable, and remind us that we can make it through and be okay.
Look at the facts! Are you feeling down about where you are at, or undeserving of your achievements? Write down the facts. Remind yourself of where you once were, and how far you have come. What did you do to get to where you are? List concrete examples of the work you have done and the achievements and progress you have made, big or small. Remind yourself that YOU made that happen. Give yourself credit.
Practice positive affirmations and self-compassion Fight negative thoughts with positive ones! Hype yourself up every morning for the day ahead. You are worthy and deserving of happiness. You are capable of success. You are the only one limiting yourself. It is okay and normal to ask for help when you need it. Accepting help is a sign of strength. Feedback is not an indication of weakness, but an opportunity to grow. No one is perfect, and you are doing your best. You have come so far and will go so much farther. You GOT this! Give yourself space and grace to heal and grow.
Share how you are feeling with others. You might be surprised to find that you are not alone. The reality is that many people experience imposter syndrome. If you are looking for community healing, consider seeking out a support or therapy group.
Celebrate successes! This one is pretty self-explanatory. Include all achievements and milestones, no matter how small they might seem. Go out for drinks or dessert and give yourself a pat on the back. Share your accomplishments with people in your life who lift you up!
Practice mindfulness and self-care. Take care of yourself. If you are experiencing high levels of anxiety or burn out, find time to relax and engage with hobbies that bring you joy. If you are able, consider taking some time off to recharge. Take 5 minute breaks when you feel panic arising to take deep breaths, get some fresh air, and ground yourself in the present moment. Need to blow off some steam? Move your body in a way that feels good to you.
Set SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound. Practice goal setting that is realistic and time-limited to avoid getting bogged down by your own impossible expectations, perfectionism, and never-ending pressure.
Find other ways to fill your cup. Your career should be the sole definer of your worth! Remember who you are and fill your life with people and activities that bring you fulfillment. Try new things and build a balanced life that prioritizes your well-being, joy, and includes time to rest and recharge.
Try this locus of control exercise. It helps to put into perspective what you can and cannot control, to help you focus on what you can control. This is especially helpful for people who struggle to recognize their achievements or feel constantly responsible for other people’s reactions. Write out the three circles, and fill in how you can or cannot control the outcome of anxiety-inducing situations.
Seek professional help. If imposter syndrome is impacting your mental health and ability to function, consider seeking therapeutic support. At the Center for Growth, we offer mental health counseling for a variety of issues, including burn out, anxiety, depression, imposter syndrome, and more. If you are interested in individual therapy, you can book an appointment online HERE or give us a call at 215-922-5683 x 100. We have several support groups available as well that you can find more information about HERE.
