The concept of imposter syndrome describes an internal experience in which an individual has feelings of inadequacy or self-doubt that persist, despite having true competence or evident success. It also captures the struggle to internalize their success, and the fear that they will be viewed or exposed as a fraud. Someone with imposter syndrome believes they are not as competent as others perceive them to be, and perhaps attribute their success to luck or other external factors rather than their actual qualifications, skills, or talent. While experiencing momentary doubts about our own strengths is typical for any human, and may actually lead to increased motivation to work hard and achieve, this syndrome refers to a chronic disposition that colors how we view ourselves and how we too frequently undervalue our own worth and/or negatively compare ourselves to others.
Imposter syndrome was coined by psychologists Pauline Clance and Suzanne Imes in the 1970’s to describe feeling undeserving of a job or accomplishment. While this was originally a phenomenon among high-achieving women, recent research suggests it exists across various populations and demographics. According to a behavioral science article, it is estimated that 70% of people experience these imposter feelings sometime in their lives. An expert of imposter syndrome, Valerie Young, suggests that these patterns occur among people who have created unrealistic expectations for themselves, and are perfectionists and/or those who feel they need to work harder than anyone else. Some common identifiers of imposter syndrome include an inability to realistically assess skills and competence, sensitivity to constructive criticism, belittling personal performance, agonizing over small mistakes/errors, self-doubt, overachieving, self-sabotaging success, and creating very challenging goals followed by procrastination and/or disappointment when they are not achieved. These traits can then manifest into a negative pattern of over-preparing, overworking, or living with excessive anxiety.
Where do these feelings come from? An individual’s personality traits, internalized beliefs, and/or behavioral and environment cues and experiences may all contribute to such feelings. Specifically, the need to achieve, prove one’s worth, gain confidence, and feel accepted by others can lead to this imposter syndrome. Dr. Imes has outlined the wrongful connection between approval, love, and worthiness, stating that “self-worth becomes contingent on achieving.” It has also been shown that there can be an overlap between imposter syndrome and social anxiety, such as fears of being perceived as socially incompetent.
There are ways to combat this self-defeating cycle. First, a critical analysis of these distorted thoughts can be helpful by questioning the veracity of such internalized beliefs. Ask yourself, “Do I feel I am worthy of love; do I need to be perfect for others to accept me?” Also by observing the self-doubt and critical thoughts rather than emotionally buying into them gives the negative thoughts less power. Additionally, reframing one’s thoughts can stop the negative cycle that feeds into imposter syndrome, such as asking, “Do these thoughts help me or hinder me in my achievement progress?” By doing this, we are challenging the negative self-talk with more objective and valid statements. The use of validating statements and positive self-talk like, “I am not less intelligent or less qualified than my peers, I am deserving of this position/title/task,” helps us to maintain a positive mind set and a sense of self-confidence in our abilities and contributions.
