Identifying Imposter Syndrome
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Have you ever felt like a fraud? Like you're just pretending to be competent and everyone is going to find out you are a total imposter? You are not alone. This feeling is called imposter syndrome and it's surprisingly common.
So what causes imposter syndrome? It's thought to be a combination of factors, including perfectionism, self-doubt and anxiety. People who suffer from imposter syndrome often feel like they don't deserve their success, or like they have only achieved it because of luck or other people's help. They might be afraid to fail or make mistakes because they think it will confirm their status as an imposter.
What is Imposter Syndrome?
Described by psychologists Dr Suzanne Imes and Dr Pauline Rose Clance in the 1970s, imposter syndrome is common among high achievers. It is not considered to be a mental illness but a pattern of thinking that can lead to negative consequences. A recent study revealed 9%–82% of people experience impostor syndrome at different points in their life. Individuals may experience the symptoms for a limited time or they may feel like impostors for their entire lives.
Types of Imposter Syndrome
Dr Valerie Young, a renowned expert on imposter syndrome, categorizes it into five subgroups:
1. The Perfectionist
People in this category tend to set extremely high standards for themselves and feel like impostors when they don't meet their expectations.
2. The Superwoman/man
Individuals in this group feel they are frauds because they are not doing enough. They often take on too many responsibilities and feel like they are not meeting everyone's needs.
3. The Natural Genius
These people feel like they're only successful because they have a natural talent or gift they don't deserve. They may feel like they are not working hard enough or they are not as intelligent as their peers.
4. The Soloist
People in this group feel like they have to do everything on their own and they are not part of a team. They may feel like impostors when they need help from others.
5. The Expert
This group feels like they have to know everything about their field and be an expert to be successful. They often doubt their knowledge and expertise.
Imposter syndrome can take a toll on your mental and physical health. Self-doubt, dissatisfaction with life and anxiety are common among people with imposter syndrome. If left unchecked, these negative thoughts and emotions can lead to depression, isolation and even suicidal thoughts.
Who is Susceptible to Imposter Syndrome?
Most people have felt like they are not good enough or they are frauds at some point in their lives. Studies have shown high achievers are more likely to experience imposter syndrome. A study published in the Journal of Multicultural Counseling and Development shared minority groups are highly susceptible to imposter syndrome. The truth is, anyone can feel like an imposter at some point in their lives. Some traits that make you more susceptible to imposter syndrome include:
1. Perfectionism
Setting unreasonably high standards for yourself can lead to imposter syndrome.
2. Comparison
Comparing yourself to others can make you feel like you are not good enough.
3. Lack of Confidence
If you don't believe in yourself, it's easy to doubt your accomplishments.
4. Unsupportive Family Environment
If you are in an environment that is not supportive or where people are putting you down constantly, it can exacerbate imposter syndrome.
5. Fear of Failure
The fear of failure can lead to self-doubt and a feeling of fraudulence.
6. Toxic Work Environment
An environment where you feel undervalued, belittled or where you are not given credit for your accomplishments can trigger imposter syndrome.
7. Depression or Anxiety
Mental health conditions like depression or anxiety can trigger deep-seated feelings of inadequacy and self-doubt, leading to imposter syndrome.
How to Manage Imposter Syndrome?
When you feel like a fraud, it's hard to be confident in your abilities. Acknowledging all people experience feelings of inadequacy from time to time is the first step to overcoming it. The moment you realize there are many people out who feel like an impostor, it will be easier to address the underlying causes of your self-doubt. Here are four tips for overcoming imposter syndrome:
1. Practice Self-Compassion
Be gentle with yourself and cut yourself some slack. Everyone makes mistakes and has room for improvement. Always give yourself credit for your achievement. Don’t downplay them and allow yourself to feel proud of what you have accomplished.
2. Challenge Your Negative Thoughts
When you catch yourself doubting your abilities, take a step back and examine the evidence.
Try to reframe your thinking. Instead of seeing your successes as lucky accidents, try to view them as evidence of your competence and abilities.
3. Seek Supportive Relationships
Spend time with people who make you feel good about yourself and who will offer encouragement when you need it. Don't be afraid to ask for help when you need it. This isn't a sign of weakness, it's just good sense! If you can learn to deal with imposter syndrome, it needn't stop you from achieving your goals.
4. Reach Out to a Therapist
A therapist can help you identify the thoughts and beliefs fueling your self-doubt. They can also provide guidance and support as you work to overcome imposter syndrome.
Imposter syndrome is a real phenomenon and can have a serious impact on your life. Talk to a trusted friend or family member about your feelings, seek out therapy and practice self-compassion. You are capable and deserving of success.
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