Imposter Syndrome-How to Thrive When All You Want to Do Is Hide 

What do superstars such as Lady Gaga, Charlize Theron, Tom Hanks, Viola Davis; business leaders Sheryl Sandberg and Barbara Corcoran; former First Lady Michelle Obama, and Supreme Court Justice Sonya Sotomayor all have in common? True, they are all famous, yet in addition to being at the pinnacle of their careers, they have all confessed to experiencing the impacts of imposter syndrome. 

In this article, we will explore the phenomenon known as imposter syndrome. Our exploration will identify the thoughts and feelings typically associated with the syndrome, a discussion of the root causes associated with this phenomenon, and finally, we’ll examine strategies to combat imposter syndrome and cope with its recurring self-doubt.  

What is Imposter Syndrome

Imposter syndrome refers to a psychological pattern in which individuals doubt their achievements. They may fear being exposed for being a fraud, despite evidence of their competence. People experiencing imposter syndrome may often attribute their success to luck or external factors rather than their abilities, leading them to believe that they are undeserving of their accomplishments. They may have an internalized belief that they are not as competent as others perceive them to be and that they will be exposed as frauds at any moment.

While there has been much recent buzz surrounding the phenomenon known as imposter syndrome, it is not a new malady. Interestingly, psychologists Suzanna Imes and Pauline Rose Clance first identified and used the term in 1978. It’s important to note that this 50+ year syndrome is not a recognized mental disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) but rather a concept used to describe a common phenomenon of self-doubt and fear of inadequacy that may be accompanied by severe anxiety. It is so prevalent that you’re not alone if you ever felt like an imposter at work. A 2019 review of 62 studies on imposter syndrome suggested anywhere from 9 to 82 percent of people report having thoughts along these lines at some point in their lives.

Yet, despite the facts that imposter syndrome is not new, is not classified as a mental disorder, and is estimated to be pretty common in our society, it still doesn’t negate the certainty that the syndrome is real; it can stop you from realizing your full potential and pursuing your professional goals and dreams.

Symptoms Associated with Imposter Syndrome

I clearly remember my first bout with feeling like an imposter. I was recently promoted from Counselor to Director of Counseling at the community college where I worked. That meant I would transition to a new worksite and supervise other professionals. While I didn’t know back then that there was a term for what was going on in my head, I remember pausing at the door in my kitchen before stepping out into the garage, feeling queasy, and confessing to my husband that I felt like a colossal phony and that “everyone” was going to sense that fact if they weren’t already solid in their beliefs about my incompetence. I found myself doubting my capabilities, questioning my intelligence and level of professionalism. I was convinced that the new colleagues I would be working with would discover I was “less than” and openly question what possessed my supervisor to promote me to this level of responsibility. My husband smiled, hugged me, told me it would be okay, and sent me on my way. He was right; I survived and quickly became so immeshed in the new position that I could move past those feelings of self-doubt.  

I want to say that was the only time I experienced those types of self-defeating thoughts; however, that would be a falsehood. I’ve had other doubts along the way, which is normal, but thankfully I have been able to halt the spiral of negative self-talk by recognizing it for what it was. However, for some individuals, it is not a fleeting bout of self-doubt; but a persistent stream of negative thoughts and chronic anxiety that can quickly play havoc with your psyche. Recognize and calling out what is happening to you is the first step to taking back control. That is why knowing how the syndrome can manifest itself is essential. Individuals may experience one or a combination of symptoms. Some common indicators of imposter syndrome include:

1. Persistent self-doubt: Feeling that your achievements result from luck or timing rather than your abilities. Constantly questioning your competence and fearing that others will discover you are not as capable as they think.

2. Discounting achievements: Minimizing or downplaying your accomplishments, attributing them to external factors rather than acknowledging your skills and hard work.

3. Fear of failure: Having an intense fear of making mistakes or failing, often setting excessively high standards for yourself. The fear of failure can lead to perfectionism and overworking to prevent exposure as an imposter.

4. Difficulty accepting praise: Feeling uncomfortable or unworthy of compliments or recognition. You may dismiss or deflect praise, believing that others are just being kind or that they don’t truly understand your perceived incompetence.

5. Overachieving or excessive preparation: Engaging in overworking, taking on more responsibilities than necessary, or constantly seeking additional qualifications or certifications to prove your competence and avoid exposure.

6. Comparing yourself to others: Constantly comparing your accomplishments to others, feeling inadequate, and discounting your achievements because someone else seems more successful or accomplished.

7. Fear of evaluation: Feeling anxious or stressed when being evaluated or reviewed. The fear of being judged or criticized intensifies the belief of being an imposter.

8. Difficulty internalizing success: Even when you achieve success, you struggle to internalize it as being due to your capabilities. Instead, you attribute it to luck, timing, or external factors.

9. Feeling like a fraud: Despite external evidence of your competence and accomplishments, you believe you are not as capable as others perceive you to be. You may believe you have fooled people into thinking you are skilled or knowledgeable. 

Experiencing some of these symptoms does not necessarily mean that you have imposter syndrome.  Remember, research indicates that anywhere from 9 to 82 percent of people report having thoughts along these lines at some point in their lives. They are normal responses when faced with a new situation or challenge.  When these feelings persist and significantly impact your self-esteem, well-being, and ability to function, it may be helpful to seek support from friends, family, or professionals.  If you are unsure if your nagging self-doubts are a passing phase or are holding you back, you may want to check out this self-report quiz from psycom.net.

Is Imposter Syndrome Gender Based

Imposter syndrome is not limited to just one gender. It can affect individuals of any gender identity. However, research suggests that imposter syndrome may be more prevalent among women. This attribution may be due to various societal and cultural factors, including gender stereotypes, societal expectations, and the underrepresentation of women in certain fields.

Historically, women have faced societal pressures and stereotypes contributing to self-doubt and feelings of inadequacy. These pressures can include expectations related to balancing multiple roles, biases in male-dominated fields, and cultural messages that undermine women’s confidence. As a result, women may be more susceptible to experiencing Imposter Syndrome. In a 2021 article published in the Harvard Business Review, Ruchika and Jodi-Ann Burey contended that for many women, feeling like an outsider is not an illusion, but the result of systemic bias and exclusion. The solution, according to this duo, is to change societal biases, not just to help the women impacted by these biases.

Imposter syndrome can impact individuals regardless of gender identity; and is not exclusive to women. Men, non-binary individuals, and people of all gender identities can also experience imposter syndrome. The specific experiences and influences may vary, but the underlying phenomenon of doubting one’s abilities and feeling like a fraud can be present across genders.

Does Imposter Syndrome Manifest Differently in Men Than It Does in Women

Imposter syndrome can manifest or appear differently in individuals regardless of their gender, but there can be some variations in how it is experienced and expressed. These are some potential differences in how imposter syndrome may manifest in men compared to women:

1. Attribution of success and failure: Men experiencing imposter syndrome may attribute their successes more to external factors or luck, similar to women. However, some research suggests that men may be more likely to attribute their failures to internal factors or personal shortcomings, which can exacerbate imposter feelings.

2. Expression of self-doubt: Men may be socialized to suppress or hide their emotions, including self-doubt. As a result, they may be less likely to express their imposter feelings or seek support openly, making it more challenging to recognize and address imposter syndrome.

3. Field of expertise: Men may experience imposter syndrome in domains traditionally associated with masculinity, such as technology, finance, or leadership positions. In contrast, women often face imposter feelings in male-dominated fields. These different contexts can influence how imposter syndrome is experienced and perceived.

4. Societal expectations: Traditional gender roles and expectations can contribute to imposter syndrome in different ways. Men may face pressure to appear confident, competent, and self-assured, leading to a fear of being exposed as inadequate. Conversely, women, may face societal biases and stereotypes that undermine their confidence and contribute to imposter feelings.

The preceding four variations are general observations. While there may be a loose connection, individual experiences can vary greatly regardless of gender. It is essential to approach the discussion surrounding the impacts of imposter syndrome on an individual level and recognize that anyone, regardless of gender, can experience it.

Root Causes of Imposter Syndrome

Common root causes of imposter syndrome are complex and can vary from person to person. Here are some factors that may contribute to the development of imposter syndrome:

1. Perfectionism: Setting excessively high standards for ourselves and feeling the need to achieve perfection in all areas of our life. When perfection is not attained, we may perceive ourselves as a failure, judge ourselves harshly, and believe we are unworthy of our accomplishments.

2. Early Experiences and Upbringing: Childhood experiences, such as unreasonable parental expectations, excessive criticism, or high-pressure environments, can shape our self-perception and create a sense of internal dread of not meeting the expectations imposed upon us by others. Family or societal messages that emphasize the importance of achievement without acknowledging first that achievement takes effort and hard work can contribute to the feelings associated with imposter syndrome.

3. Personality Traits: Certain personality traits may cause us to be more susceptible to imposter syndrome. Being highly critical of ourselves or others or feeling super anxious are two traits associated with the syndrome. Perfectionistic tendencies, self-doubt, and a strong focus on avoiding failure can amplify feelings of being an imposter and leave an individual mentally and emotionally paralyzed.

4. Cultural and Societal Influences: Cultural and societal factors can play a role in the development of imposter syndrome. Society’s emphasis on competition, individual achievement, and comparison to others can contribute to feelings of inadequacy and self-doubt. Stereotypes and biases, positive or negative, can also influence our beliefs about our abilities and contribute to the narrative of our internal dialog, which can eventually become a self-fulfilling prophecy. 

5. Fear of Evaluation and Rejection: The fear of being evaluated, judged, or rejected by others can contribute to imposter syndrome. Concerns about criticism or negative feedback can lead us to doubt our abilities and feel like imposters, even when there is no objective evidence to support those feelings.  The false belief that everyone must like or agree with us one hundred percent of the time, or we are a failure, is an impossibly high standard to maintain.  This is especially true if you are in a leadership or supervisory role.

6. Attribution of Success: Individuals experiencing imposter syndrome attribute their successes to luck, external circumstances, or other people’s help, rather than acknowledging their skills and efforts. This self-attribution bias can undermine confidence and contribute to feelings of being a fraud. 

7. Comparison to Others: Constantly comparing oneself and perceiving others as more competent or accomplished can fuel imposter feelings. The tendency to focus on others’ achievements while discounting oneself can reinforce the belief of being an imposter. Social media scrolling, where everyone appears to be living their best life against an exotic and exciting backdrop without a care in the world, can leave us feeling “less than” or give the false impression that we just don’t measure up to everyone else in this world.

Exposure to and ultimately understanding the impact of these underlying factors can help individuals recognize and address their thoughts and feelings more effectively.

Tactics to Combat or Ease Imposter Syndrome

According to the American Psychological Association several tactics can be employed to combat or ease imposter syndrome. While individual experiences may vary, various experts agree these are some strategies that can be helpful:

1. Recognize and acknowledge your accomplishments: Take the time to acknowledge and internalize your achievements. Record your successes, skills, and positive feedback from others. Remind yourself of your capabilities and the hard work you have put in to reach where you are.

2. Reframe negative thoughts: Challenge negative thoughts and self-doubt by replacing them with more realistic and positive self-talk. Focus on your strengths, past successes, and the evidence of your competence. Remember that everyone makes mistakes; failure is a natural part of the learning process.

3. Talk about your feelings: Share your experiences and feelings of imposter syndrome with trusted friends, family, mentors, or colleagues. Opening up about your struggles can help you gain perspective, receive support, and realize that you are not alone in these feelings.

4. Seek support and mentorship: Connect with mentors or peers who can provide guidance, support, and reassurance. Surround yourself with people who believe in your abilities and can offer constructive feedback and encouragement.

5. Set realistic goals and expectations: Recognize that perfection is not attainable and that making mistakes is a normal part of growth and learning. Set realistic goals for yourself and celebrate progress rather than striving for flawless performance.

6. Practice self-compassion: Be kind and understanding to yourself. Treat yourself with the kindness and compassion you would show a friend facing similar challenges. Acknowledge that it’s okay to have limitations and that you deserve success and recognition.

7. Challenge the need for external validation: Focus on intrinsic motivation and personal satisfaction rather than relying solely on external validation or approval. Remember that others’ opinions or achievements do not determine your self-worth. 

8. Embrace a growth mindset: Cultivate a mindset that embraces learning, growth, and resilience. See challenges and setbacks as opportunities for growth and improvement rather than as confirmation of your inadequacy.

9. Seek professional help: If imposter syndrome significantly impacts your well-being, self-esteem, or ability to function, consider seeking support from a therapist who can help you work through your past underlying issues and develop coping strategies.

Remember that overcoming imposter syndrome is a journey that may take time and effort. Be patient with yourself and celebrate your progress along the way.

Are your thoughts and feelings about yourself or your capabilities holding you back from realizing your true career potential?  Are you feeling stuck in your current position because you are too afraid to try for a promotion? Are you staying in an unfulfilling job because it feels safe?  You deserve more. Don’t let your thoughts sabotage your ability to move forward in your career journey.