Last Updated on June 4, 2024
What is Imposter Syndrome?
Ever felt like you’re just pretending to know what you’re doing; afraid someone will discover you’re a fraud? You’re not alone. Many successful people secretly share these feelings, from renowned actors to CEOs. This common issue, known as imposter syndrome, can affect anyone, regardless of their achievements or status.
The National Library of Medicine defines imposter syndrome as a behavioral health phenomenon characterized by self-doubt of intellect, skills, or accomplishments among high-achieving individuals. The syndrome might have many adverse effects on the individual, including depression, anxiety, and the fear of being exposed as a fraud. Interestingly, despite objective evidence that proves otherwise, individuals still maintain these irrational beliefs.
Different Types of Imposter Syndrome
1. The Perfectionist
Perfectionism is often directly correlated with imposter syndrome. Perfectionists often set unrealistic goals and then experience feelings of doubt when failing to reach them. The perfectionist often feels as if they could have done better. This, in turn, may often lead to success feeling unsatisfying.
2. The Expert
The expert feels the need to master and know everything about a certain topic, fearing they might be exposed for not knowing enough. As long as there is more to learn, they will feel that their knowledge is insufficient.
3. The Soloist
Soloists often feel reluctant to ask for help, as they view it as a sign of weakness. They refuse assistance and strive to solve issues on their own since they feel that not being able to solve an issue on their own reveals them as a fraud.
4. The Natural Genius
The natural genius thinks that not mastering a skill on the first try proves their lack of intelligence or competency. Similarly to perfectionists, they set very high standards for achievements and judge themselves based on how easily and quickly they master a certain skill.
5. The Superwoman/Man
These individuals compare themselves to their colleagues, aiming to work harder and achieve better results, often overloading their schedule and straining social relationships. They are not addicted to work in itself, but to the validation they receive from it.
Statistics and Impact of Imposter Syndrome
Statistics and Demographics
According to an article published in 2020, impostor syndrome is prevalent among men and women of various ethnic backgrounds, with prevalence rates ranging from 9% to 82%, depending on the screening tool and criteria used. The condition is notably common among ethnic minorities and is often accompanied by depression and anxiety, leading to worsened professional and academic experiences.
Worryingly, an article published by Personnel Today reports a high prevalence of imposter syndrome. According to the article, younger generations, especially Gen Z (66%) and millennials (58%), are more prone to feeling like imposters when compared to older adults. The article also notes that sectors like science and pharmaceuticals (78%) and marketing (72%) report the highest prevalence, while property and construction (29%) report the lowest. Educational high achievers also experience it more, with 62% of PhD holders affected.
How Imposter Syndrome Impacts Mental Health
The persistent self-doubt and feelings of fraudulence that come with imposter syndrome may significantly impact mental health. Individuals experiencing imposter syndrome often suffer from anxiety and depression, intensified by a relentless cycle of overworking to prove their worth, only to dismiss their successes as luck or deception.
This mindset leads to chronic stress and burnout, particularly in high-pressure environments like work and academia. The syndrome thus deteriorates self-esteem, contributes to, and hinders career progression and personal satisfaction. Moreover, the condition is also linked to social anxiety and is often rooted in early negative feedback. Sufferers typically remain silent about their feelings, intensifying their struggle.
It is also important to mention that imposter syndrome may significantly impact one’s social life. As briefly mentioned, the “soloist” and “superwoman/man” imposter types may feel compelled to excel in every area and refuse to seek help, fearing it reveals incompetence. This may lead to social isolation as the individuals could prioritize tasks and work over relationships.
The soloist, who is determined to work alone, may avoid collaboration, fearing dependence on others will expose their perceived fraudulence. Both types also struggle with authentic connections and support, leading to loneliness and further intensifying their feelings of inadequacy and self-doubt.
Causes and Triggers
A study published in 2017 explored the main triggers of imposter feelings among academic faculty. According to the study, faculty members often experience imposter thoughts when their expertise is questioned by colleagues, or students, or due to their self-doubt. Challenges related to developing and submitting scholarly work, handling negative feedback, and managing expectations can provoke imposter feelings, particularly in early career stages.
Additionally, comparing their expertise or productivity to that of their peers can lead faculty members to feel inadequate. Lastly, some faculty members struggle to internalize their successes, attributing achievements to luck or external factors rather than their abilities.
Similarly, an article published in 2019 identified imposter feelings often stemming from psychological factors such as perfectionism and linking self-worth to achievements. Importantly, high-stakes environments such as academia and medicine and the lack of supportive role models and mentors also exacerbate those feelings. Demanding environments with high expectations and rigorous evaluations thus amplify the challenges of imposter syndrome, necessitating both coping strategies and systemic reforms to create supportive and inclusive professional spaces.
Strategies for Managing Imposter Syndrome
1. Sharing your feelings
Seeking support from close people may help combat imposter feelings. Although this may reduce loneliness, one should be careful to seek support from trusted individuals, as sharing your struggles with peers may promote comparison and even increase imposter feelings. Of course, seeking support from specialists can also help alleviate those feelings.
2. Sharing your failures
Sharing your failures with others and other people sharing their failures with you may help you recognize that difficulties are integral to everyone’s life. A good example of this is that we only perceive when someone receives a job offer but don’t know how many times the individual has been rejected. Success is always more visible than all the failures that might be hidden underneath it.
3. Celebrate your success
Don’t brush off your successes too lightly. Whether it’s a credential, a published paper, or any other positive result, don’t just ignore it. Take a moment to remind yourself of all the work you put into it and celebrate it. Also, remember to remind yourself of small accomplishments; any task you complete well should serve as a reminder of your competence.
4. Decrease perfectionism
A healthy way of dealing with perfectionism is to focus on your progress rather than a perceived perfect result. Moreover, instead of viewing your failures as something detrimental, you should view them as opportunities to grow, moving you forward to your desired goal.
Exercises for Managing Imposter Syndrome
1. Journaling
Keep a journal where you document your achievements, skills, and positive feedback. As soon as your imposter feelings arise, remind yourself of your accomplishments and capabilities. This will help you anchor yourself in reality and have physical evidence of your competence.
2. Visualization exercise
Visualize yourself in scenarios that trigger imposter feelings and imagine yourself succeeding. Imagine yourself overcoming challenges with confidence and feeling proud of your accomplishments. With the help of this exercise, you will reduce the anxiety often caused by imposter syndrome and boost your confidence.
3. Gratitude practice
Create a daily gratitude practice in which you reflect on the things you are grateful for, your skills, opportunities, and past successes. In this way, you focus on what you appreciate about your journey and develop feelings of self-appreciation.
Conclusion
Imposter syndrome is a common issue affecting many high-achieving individuals, characterized by persistent self-doubt and the fear of being exposed as a fraud. It is prevalent across various demographics and professional sectors, particularly among minorities, and younger generations. The impact on mental health can be severe, leading to anxiety, depression, and burnout, often intensified by high-pressure environments like academia and medicine.
However, strategies such as sharing feelings and failures, celebrating successes, and reducing perfectionism can help alleviate imposter feelings. Exercises like journaling, visualization, and gratitude practice can also support individuals in managing their symptoms.
Systemic reforms, including promoting diversity, providing mentorship, and fostering a supportive organizational culture, are crucial to mitigate the impact of demanding environments. Although reforms are required to create more supportive professional spaces, these individual strategies and exercises are efficient methods of battling imposter syndrome in our day-to-day lives.
