Impostor Syndrome: Understanding and Overcoming Self-Doubt

» Common Mental Health Disorders

Impostor Syndrome

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Introduction

Have you ever felt like a fraud, despite your accomplishments and success? You may be experiencing impostor syndrome, a psychological phenomenon where individuals doubt their skills, talents, and achievements, fearing they will be exposed as a “fraud.” ^3 4 Impostor syndrome is characterized by persistent feelings of inadequacy, self-doubt, and anxiety, despite clear evidence of one’s competence. ^1 4

This phenomenon, first identified in 1978, is particularly common among high-achievers in fields like academics and healthcare. ³ The article delves into understanding impostor syndrome, recognizing its signs, and exploring strategies to overcome this self-sabotaging mindset. It aims to help readers confront feelings of failure and unworthiness, empowering them to embrace their accomplishments fully. ^1 4

Understanding Imposter Syndrome

Imposter syndrome (IS) is a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals. ⁹ 

These individuals cannot internalize their success and subsequently experience pervasive feelings of self-doubt, anxiety, depression, and/or apprehension of being exposed as a fraud in their work, despite verifiable and objective evidence of their successfulness. ⁹

Definition and Origins

Imposter syndrome (also commonly-termed imposter phenomenon, fraud syndrome, impostorism, and perceived fraudulence) was first described in 1978 by Suzanne Imes, Ph.D., and Pauline Rose Clance, Ph.D. as an observation first among successful women and other marginalized groups. ^9 5 

Despite success or praise from others, these women continued to believe they were not bright, had achieved their success from sheer luck, and that they had managed to fool everyone regarding their intelligence and capability. ⁵

Please note that this information is not intended to be used as a diagnosis. Triggers, experiences, and reactions can vary greatly from person to person. Only a professional can properly explain your symptoms. If you are struggling or have doubts, do not hesitate to seek professional help.

Common Characteristics

Some common characteristics of imposter syndrome include: ⁷

1. An inability to realistically assess your competence and skills
2. Attributing your success to external factors
3. Berating your performance
4. Fear that you won’t live up to expectations
5. Overachieving
6. Sabotaging your own success
7. Self-doubt
8. Setting very challenging goals and feeling disappointed when you fall short

Imposter Cycle

An essentially pathognomonic characteristic of imposter syndrome, the imposter cycle occurs when individuals with IS face an assignment, obstacle, duty, or other achievement-related tasks. ⁹ In those with IS, the response to this achievement-related task is generalizable into two broad categories: over-preparation and procrastination. ⁹

In over-preparation, those with IS feel they must work harder than others to achieve the same goal, and because of this objectively false perception that one must put in more effort, they are an imposter. In cases of procrastination, those with IS feel that they are an imposter due to hurried ‘last-minute’ preparation and will eventually be exposed as a fraud. ⁹

Upon completion of the task, there is a brief sense of success or triumph in each scenario. Despite this sense of accomplishment, possibly due to one of the other five interrelated characteristics of IS (discussed above), the perceived brevity of the sense of success, or another poorly understood neurobiological mechanism of IS, there is a failure to internalize this sense of success.

This leads to those with IS experiencing a spectrum of fear, anxiety, fraudulence, and other pathology leading into the next task, effectively repeating the aforementioned cycle. ^9 10

Recognizing Imposter Syndrome

Impostor syndrome (also known as impostor phenomenon, fraud syndrome, perceived fraudulence, or impostor experience) describes high-achieving individuals who, despite their objective successes, fail to internalize their accomplishments and have persistent self-doubt and fear of being exposed as a fraud or impostor. ^15 16 Psychologists Clance and Imes first described impostor phenomenon in 1978, and it came to widespread public attention after Clance’s 1985 book. ¹⁵

Signs and Symptoms

Symptoms of impostor syndrome can include psychologic distress, anxiety, depression, burnout, exhaustion, avoidance of high-level or demanding tasks, rigid thinking, and dismissal of positive feedback. ¹⁶ 

Some common characteristics of impostor syndrome include an inability to realistically assess one’s competence and skills, attributing success to external factors, berating one’s performance, fear of not living up to expectations, overachieving, sabotaging one’s own success, self-doubt, and setting very challenging goals and feeling disappointed when falling short. ¹²

Impact on Mental Health

Impostor syndrome is often comorbid with depression and anxiety and is associated with impaired job performance, job satisfaction, and burnout among various employee populations, including clinicians. ¹⁵ 

Even when people who struggle with impostor syndrome achieve goals, they may worry about the expectations of others, fearing that they will need to continue to achieve or set the bar for success even higher. ¹⁴ 

Furthermore, when someone with impostor syndrome meets a goal, they are likely to attribute the success to external factors and feel undeserving or ashamed of recognition for the accomplishment, which can contribute to depression and low self-esteem. ¹⁴

Prevalence in Certain Groups

Prevalence rates of impostor syndrome varied widely from 9 to 82%, largely depending on the screening tool and cutoff used to assess symptoms, and were particularly high among ethnic minority groups. ¹⁵

Impostor syndrome was common among both men and women and across a range of age groups, from adolescents to late-stage professionals. ¹⁵ Research shows that levels of impostor syndrome are high in ethnic minority groups, as work and educational settings that marginalize members of ethnic minority groups can leave individuals feeling alienated, undervalued, and less competent—all hallmarks of impostor syndrome. ¹⁴

Overcoming Imposter Syndrome

Cognitive behavioral strategies can be effective in overcoming imposter syndrome. This involves challenging negative thought patterns and replacing them with more realistic and self-compassionate perspectives. ¹⁹

Cognitive Behavioral Strategies

Cognitive behavioral therapy (CBT) can help with imposter syndrome by encouraging a more positive, realistic, and useful way of perceiving oneself and the world around. ¹⁸ Therapists can assist in replacing negative core beliefs and critical self-talk with a more constructive, rational mindset. ¹⁸ For example, if one feels their boss ignored them, the therapist may guide them to consider alternative perspectives, such as the boss being preoccupied or the interaction being misinterpreted. ¹⁸

A form of CBT, cognitive processing therapy (CPT), helps patients examine old, unhelpful beliefs, re-evaluate them, and replace such thoughts with new, more accurate cognitions. ²¹ Participants in a CPT-based professional development workshop reported better emotion regulation and reduced identification with impostor thoughts after exploring and challenging their problematic beliefs. ²¹

Building self-compassion is crucial in addressing imposter syndrome. This means treating oneself with kindness, understanding, and acceptance, rather than harsh self-criticism. ¹⁹ Imposter syndrome often stems from feelings of not being good enough, despite one’s achievements. ²⁰ Practicing self-compassion can help address these painful feelings and foster self-acceptance. ²⁰

Building Self-Compassion

Key elements of self-compassion that can counter imposter syndrome include acceptance, recognizing the shared human experience, and extending kindness towards oneself. ²⁰ 

Acceptance involves acknowledging and validating one’s emotions without judgment, while recognizing that all humans experience struggles helps reduce feelings of isolation. ²⁰ Extending kindness towards oneself, as one would towards a friend, can soothe self-critical thoughts and promote self-acceptance. ²⁰

Seeking support from others, whether through therapy, coaching, or trusted friends and colleagues, can also be helpful in overcoming imposter syndrome. ¹⁹ Sharing one’s experiences and receiving validation and encouragement from others can help individuals recognize their true abilities and worth. ¹⁹

Seeking Support

Talk therapy can help manage the roots of impostor syndrome by addressing reliance on others’ opinions for self-worth, reframing negative messages received throughout life, and re-evaluating motivations for learning. ²¹ 

Talking in a group setting with others who experience impostor syndrome can be effective, as it provides a sense of shared experience, relief from shame, and reality checks from peers. ²¹ 

Clance and Imes, who first described impostor phenomenon, recommended that women with impostor syndrome participate in groups with other high-achieving women who experienced similar thoughts of falseness. ²¹

Expressing self-doubt to trusted people in one’s life can be the first step away from feeling like a fraud, as it often reveals that others have similar impostor feelings. ²¹ Seeing how others’ beliefs about themselves are unfounded can help identify one’s own unfounded beliefs, and receiving honest, positive feedback can foster belief in one’s abilities. ²¹ 

Keeping a record of compliments and achievements, and consciously thinking in a more positive manner, can also help counter impostor thoughts. ²¹

Conclusion

Impostor syndrome can be a persistent and debilitating experience, plaguing even the most accomplished individuals with feelings of inadequacy and self-doubt. However, by recognizing the signs and understanding the cognitive distortions at its core, one can take steps to overcome this self-sabotaging mindset. Through cognitive-behavioral strategies, building self-compassion, and seeking support from others, individuals can challenge their negative thought patterns and replace them with a more realistic and self-accepting perspective.

Ultimately, overcoming impostor syndrome is about learning to embrace one’s accomplishments and worth, rather than dismissing them as mere luck or fraudulence. It is a journey of self-discovery and self-acceptance, where individuals can learn to value their unique strengths, experiences, and contributions. By acknowledging and addressing this phenomenon, individuals can break free from the shackles of self-doubt and unlock their true potential, paving the way for personal growth, fulfillment, and success.

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