Impostor syndrome is real. Do you feel like a fraud? Do you ever feel like you’ve somehow tricked people into believing you’re smart, talented, or capable and that any moment now, they’ll figure out the truth? If so, you’re not alone.
This feeling is more common than you think. While it is common to have occasional episodes of self-doubt, when these feelings are ongoing and persistent, it’s called impostor syndrome.
What is Imposter Syndrome?
Impostor syndrome is the persistent feeling of self-doubt and internal criticism, where you question your success despite clear evidence of your abilities. Instead of acknowledging your skills and hard work, you chalk up your achievements to luck, timing, or other external factors.
Impostor syndrome is a recognized psychological pattern rather than a diagnosable mental disorder. It’s not listed in the DSM-V, the manual used by mental health professionals for diagnosing conditions. However, its effects on self-perception and confidence are very real, influencing how individuals see their achievements and abilities.
If left unchecked, imposter syndrome can lead to anxiety, stress, and even depression.
Over time, this pattern of self-doubt can chip away at confidence. It’s no surprise that many who struggle with imposter syndrome also battle low self-esteem. (Check out our article on self-esteem for more on this!)
People dealing with impostor syndrome struggle to believe in their own competence, even when others recognize and praise them. Their inner dialogue often sounds like this:
"They probably say nice things about everyone’s work."
"They’re just being polite; they don’t actually mean it."
And signs like:
Even when I do well, I don’t think I really deserve it.
I don’t like drawing attention to my successes.
I hesitate to brag about my accomplishments.
I downplay my achievement.
I am a perfectionist as I set unrealistic standard .
I reject praise and compliments.
I measure my success against others feeling inferior as a result
Are we up to something at this point? Not to panic. Keep reading.
Who experiences Impostor Syndrome?
Impostor syndrome is a widespread phenomenon affecting individuals across various demographics and professions. It happens to the best of us, even the people you admire, those who seem effortlessly accomplished and successful. It is possible they might be battling the same self-doubt you are.
According to a study by Bravata et al. (2020), 82% of individuals’ experience feelings of imposter syndrome at some point, particularly feeling like they've achieved success through luck rather than merit.
This finding is often cited in discussions of imposter syndrome, though its prevalence can vary depending on the population studied.
What Causes Impostor Syndrome?
Impostor syndrome doesn't have a single cause; rather, it results from a mix of factors that lead to feelings of self-doubt and inadequacy.
One major contributor to imposter syndrome is perfectionism, where people set impossibly high standards for themselves. When they inevitably fail to meet these expectations, they feel like failures, even if their accomplishments are genuinely impressive. This cycle of self-doubt is driven by the notion that only perfection is acceptable.
Family expectations during childhood also significantly impact this syndrome. Growing up in a setting where success was only acknowledged if it met lofty standards can lead individuals to believe their achievements are never sufficient. This internalized pressure often carries into adulthood, causing them to question their worth even in the face of success.
Additionally, stereotypes and social comparisons play a role in these feelings. In competitive settings or as part of a minority group, constant comparisons to others can intensify the belief that others are more capable, making one feel that their own success is somehow undeserved.
What Can I Do About Impostor Syndrome?
1. Practice Self-Compassion (In Small, Practical Steps)
Practicing self-compassion is easier said than done If it were that easy, you probably wouldn't be here. This is why we have compiled practical steps to help you adopt self-compassion.
.Being kinder to yourself is a gradual process, and that’s perfectly fine. Instead of trying to instantly “believe” in your worth, consider integrating small, intentional practices into your routine:
- Talk to Yourself Like a Friend: If a friend accomplished what you did, would you brush off their success as mere luck? Likely not. Treat yourself with the same kindness you would extend to them.
- Keep a ‘Wins’ Journal: Each day, jot down one thing, whether big or small that you achieved. Over time, this collection will become a concrete reminder of your progress.
- Reframe Negative Thoughts: When self-doubt arises, take a moment to ask, “Is this a fact or just my fear speaking?” Then, substitute the negative thought with a more balanced perspective.
- Celebrate Progress, Not Perfection: You don’t need to be flawless to be deserving. Begin to recognize your progress rather than fixating on what’s “lacking.”
By incorporating these small changes into your daily life, self-compassion will gradually feel more natural, not something you force, but something that genuinely resonates with you.
2. Be Your Own Judge
Think of a courtroom; lawyers present evidence, and the judge makes a decision based on facts, not just feelings. Apply this logic to your own self-doubt. When impostor syndrome whispers that you’re not good enough, lay out the evidence:
- You successfully completed that challenging project.
- You were hired for a reason.
- Your achievements aren’t accidents but proof of your capability.
If you were the judge in your own case, what verdict would you give? Wouldn’t the evidence show that you are, in fact, skilled and deserving?
3. Share and Listen
One of the biggest traps of imposter syndrome is the belief that you’re the only one feeling this way. The truth? Many successful people have struggled with it too.
Talking to others, hearing their experiences, and learning how they overcame it can be incredibly reassuring. You’re not alone in this journey, and knowing that can make all the difference.
4. Seek Help
Impostor syndrome can be sneaky, it might even make you doubt that you have it! It tells you that seeking help is “dramatic” or unnecessary. Don’t fall for it.
Talking to a therapist or counselor can help you uncover the root of these feelings and guide you toward building confidence in your abilities.
Conclusion
Impostor syndrome can feel like a never-ending struggle, but it doesn’t have to define your life. Acknowledging your accomplishments, pushing back against self-doubt, and being kind to yourself are all essential steps in breaking free from it.
The reality is, you’re not an imposter, you’ve put in the effort to get to where you are. And if those feelings of self-doubt start to sneak in, just know that you’re not alone, and there’s support out there for you.
So why not take that first step today?
Finding a certified therapist is easy with us.
We’ve also included a step-by-step guide to assist you in booking your first session.
Reference:
Bravata, D. M., Keefer, A. L., & Balasubramanian, A. (2020). Prevalence of Impostor Syndrome Among High Achievers: A Systematic Review. Journal of General Internal Medicine, 35(1), 249-257. https://doi.org/10.1007/s11606-019-05332-2