What Is Imposter Syndrome? (And How To Overcome It)

Have you ever experienced self-doubt in your professional life? You’re not alone. Research indicates that around 70% of people encounter imposter syndrome at some stage in their careers. From recent graduates stepping into their first roles to established professionals, this psychological phenomenon is widespread.

In this article, we’ll explore the nature of imposter syndrome, the various forms it takes, how to recognize it, and effective strategies for overcoming it.

Key Takeaways:

• Imposter syndrome is characterized by an individual’s belief that they are less competent than others perceive them to be, leading to self-doubt about their skills and accomplishments, along with a persistent fear of being exposed as a fraud.

• The five recognized types of imposter syndrome include:

  • The perfectionist

  • The expert

  • The soloist

  • The natural genius

  • The superwoman/superman

• Transforming your relationship with failure and accepting acknowledgment for your achievements are crucial steps in overcoming imposter syndrome.

What Is Imposter Syndrome?

Imposter syndrome is a condition where individuals perceive themselves as less competent than others do. Those experiencing imposter syndrome often doubt their skills and achievements, attributing their success to luck or external factors rather than their capabilities. Despite clear evidence of their competence, they fear being “found out” as frauds.

• The term “Imposter Syndrome” was first introduced in 1978 by psychologists Pauline Rose Clance and Suzanne Imes. Initially, they believed that only women experienced this phenomenon; however, it is now recognized that anyone can face imposter syndrome, regardless of gender.

  Although not officially classified as a mental disorder in the DSM, psychologists acknowledge it as a form of intellectual self-doubt.

• Imposter syndrome frequently coexists with anxiety and depression. Many individuals feel uncomfortable discussing their feelings of fraudulence. This silence perpetuates the cycle of self-doubt.

• Those suffering from imposter syndrome often believe their accomplishments are flukes or the result of deceiving others. This leads to feelings of inadequacy, low self-esteem, and a pervasive fear of failure, despite clear evidence of their abilities.

• Consider this quote from Nobel Laureate Maya Angelou: “I have written eleven books, but each time I think, ‘uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’” Thankfully, Maya never let this fear hold her back, and neither should you.

Characteristics of Imposter Syndrome

Imposter syndrome manifests in various ways. Here are common signs that you may be experiencing it:

• Unrealistically low self-assessment of your skills and abilities

• Attributing successes to external factors or luck

• Setting unattainable goals and feeling defeated when they are not achieved

• Working excessively, studying tirelessly, and constantly striving to improve your performance

• Believing you are deceiving others into thinking you are more capable than you truly are

• Inability to internalize accomplishments

• Attributing success to the efforts of others

• Setting challenging goals and feeling disheartened when you don’t meet them

Individuals grappling with imposter syndrome often feel compelled to overwork themselves. When praised for their hard work, it reinforces the belief that they must continuously strive to meet the expectations of others.

They may begin to think that their only reason for being perceived as competent is that they exert more effort than their peers, rather than recognizing their inherent value.

5 Types of Imposter Syndrome

Imposter syndrome can manifest in several distinct forms. In her book, “The Secret Thoughts of Successful Women,” expert Valerie Young identifies five “competence types” that each experience failure-related shame differently. Here’s a breakdown of these types:

1. The perfectionist. Perfectionists set excessively high standards for themselves and rarely feel satisfied with their outcomes. They focus intensely on the “how” of their work and obsess over mistakes rather than celebrating their strengths and achievements.

   Perfectionists may also engage in controlling behaviors or micromanaging tasks, believing that only they can ensure a project’s success. Even minor errors can lead them to question their value and legitimacy, resulting in significant anxiety.

   How to identify and address it: If you often think, “I’m not cut out for this job,” after failing to meet your high expectations, you might be a perfectionist. To combat these feelings, celebrate your successes and acknowledge your accomplishments. Reframe mistakes as learning opportunities, and remember that perfection is not a prerequisite for competence.

2. The expert. Experts feel they must know everything and fear that any knowledge gaps will reveal their incompetence. They often procrastinate on projects until they feel they have acquired enough information and may avoid asking questions out of embarrassment.

   How to identify and address it: If you hesitate to apply for a job because you don’t meet every qualification or feel uncomfortable receiving praise for your expertise, you might be an expert. Acknowledge that seeking knowledge is valuable, but recognize that it doesn’t define your worth. Embrace the idea that gaps in knowledge are normal and that collaboration can enrich your understanding.

3. The soloist. Soloists credit any successes to the group rather than to themselves. They feel a sense of accomplishment only when they achieve goals independently and often resist asking for help.

   How to identify and address it: If you consistently refuse assistance on projects or feel unfulfilled by team achievements, you might be a soloist. Understand that collaboration is a strength, not a weakness. Asking for help is a normal part of teamwork and doesn’t diminish your contributions.

4. The natural genius. Natural geniuses only feel competent if they can perform their tasks effortlessly. If they encounter challenges, they may perceive these struggles as evidence of inadequacy.

   How to identify and address it: If you excelled easily in school and feel frustrated when facing difficulties, you might be a natural genius. Remember that growth comes from overcoming challenges and that mastery takes time. Embrace the learning process, and don’t shy away from tasks that don’t come naturally.

5. The Superwoman/Superman. Superheroes gauge their competence by their ability to excel in all facets of life. They feel inadequate if they struggle in any area, leading them to push themselves beyond reasonable limits.

   How to identify and address it: If you find it difficult to relax and feel compelled to work harder to avoid being “found out,” you might be a superhero. It’s essential to appreciate the intrinsic value of your work, rather than solely seeking external validation. Focus on finding joy in your role and learn to accept constructive feedback as a tool for growth.

Ways to Overcome Imposter Syndrome

Overcoming imposter syndrome is neither quick nor simple. As Valerie Young states, “the only way to stop feeling like an imposter is to stop thinking like one.” While changing thought patterns can be challenging, starting the process is essential. Here are some strategies to help:

• Recognize your feelings. The first step in addressing imposter syndrome is acknowledging it. If you frequently feel out of place in your workplace, it may indicate imposter syndrome.

• Assess your thoughts. When you experience thoughts characteristic of imposter syndrome, recognize them for what they are. Shift negative self-talk to more positive affirmations, such as “I have valuable contributions to make here.”

• Focus on the positives. Those with imposter syndrome often fixate on their shortcomings. Make an effort to acknowledge your strengths, achievements, and progress. Remember that perfection is unattainable, and appreciate your unique abilities.

• Share how you feel. Discussing your feelings of inadequacy can be challenging, but it can help alleviate the burden. Talking to someone, such as a mentor, friend, or therapist, can provide valuable perspective and reassurance.

• Change your relationship with failure. Imposter syndrome is often rooted in childhood experiences of high expectations. Understand that your worth is not determined by your achievements, and allow yourself to have off days without guilt.

• Accept credit for your success. People with imposter syndrome tend to downplay their successes. When someone acknowledges your achievements, accept it graciously, and internalize the recognition.

• Fake it ‘til you make it. It’s normal to feel uncertain at times. High achievers often view this as an opportunity for growth. Embrace challenges, put yourself out there, and maintain a positive mindset. With practice, you’ll feel more confident over time.

Imposter Syndrome FAQ

1. What does imposter syndrome feel like?

   Imposter syndrome manifests as a feeling of inadequacy amidst seemingly more competent colleagues. Those affected often believe their success is due to luck or deception, leading to heightened self-doubt and, in some cases, unhealthy work habits. This mindset can create an unsustainable cycle of anxiety and performance pressure.

2. What causes imposter syndrome?

   Imposter syndrome emerges from a mix of familial influences and inherent personality traits. It tends to occur more frequently in individuals from backgrounds where achievement is heavily emphasized. Additionally, fluctuating parental praise can contribute to anxiety, perpetuating feelings of inadequacy.

   Common triggers include starting a new job or experiencing shifts in responsibilities, particularly for recent graduates and career changers.

3. Is imposter syndrome a mental illness?

   No, imposter syndrome is not classified as a mental illness. It is not recognized in the DSM by the American Psychiatric Association or in the ICD. However, the feelings associated with it can mirror those found in anxiety and depression, making it valuable to seek professional help if needed.

4. Does imposter syndrome go away?

   Imposter syndrome can be temporary for some, while others may experience it throughout their lives. The key to overcoming it lies in recognizing and validating your feelings. Talking about your experiences with a mentor, family member, or therapist can provide crucial insights and support.

Author

Matthew Zane

Matthew Zane is the lead editor of Zippia's How To Get A Job Guides. He is a teacher, writer, and world-traveler that wants to help people at every stage of the career life cycle. He completed his masters in American Literature from Trinity College Dublin and BA in English from the University of Connecticut.