Feeling Like a Fraud: Impostor Syndrome
By Kaylee Engle
What is imposter syndrome?
In a society that places a high value on success and achievement, it is easy to feel insecure about our own accomplishments. We may question if our work is good enough or if we deserve our success. Feeling inadequate is something that all of us will experience at some point in our lives, but it becomes especially problematic when these feelings occur repeatedly. A phenomenon known as impostor syndrome may be behind these feelings of inadequacy.
The term impostor syndrome was coined by psychologists Dr. Pauline Clance and Dr. Suzanne Imes in 1978. While impostor syndrome is not recognized as an official psychological disorder, it can have disastrous effects on a person’s life. People suffering from impostor syndrome may feel that they are undeserving of their accomplishments and success. They may attribute their achievements to good luck rather than hard work or downplay their achievements. They also might experience self-doubt, burnout, job dissatisfaction, and unfounded beliefs that they are failing. People who identify themselves as perfectionists or who fear failure are especially prone to impostor syndrome. Impostor syndrome can have negative effects on mental health. People struggling with impostor syndrome may experience anxiety, depression, frustration, a lack of self-confidence, and shame.
Risk Factors
There are several risk factors for developing impostor syndrome. Researcher Dr. Imes found that people are more likely to suffer from impostor syndrome when they are beginning something new. For this reason, it is common for people to experience impostor syndrome when starting graduate school or a new career. They may find themselves doubting their abilities to succeed and questioning why they have been chosen for certain opportunities. Studies have shown that members of minority groups are especially susceptible to impostor syndrome. Researchers have suggested that this might be due to oppression and discrimination members of minority groups face. People who have experienced oppression may begin to internalize the negative messages directed at them and doubt their abilities to succeed. Women, people of color, and members of the LGBTQ+ community are most at risk of developing impostor syndrome.
Tips for Overcoming Impostor Syndrome
Impostor syndrome is not classified in the Diagnostic and Statistical Manual (DSM) as an official disorder and there are currently no known treatments. However, as the effects of impostor syndrome are becoming more well-known, more information about relieving these negative feelings is becoming available. Talking to others about our feelings of doubt and inadequacy can be helpful. It is also beneficial to ask professors, coworkers, or bosses for feedback on our performance. This feedback will allow us to develop a more realistic view of our achievements and abilities. We must acknowledge that perfection is impossible to achieve. This can be difficult to accept, but it is important for us to realize that we will never be perfect, and that is okay.
It is believed that improving one’s self-confidence will alleviate the effects of impostor syndrome. One way to boost self-confidence is by using affirmations. Write out a list of affirmations and repeat them to yourself each morning. Examples of affirmations include, “I am strong and capable” and “I am confident in who I am and what I do.” It is also beneficial to keep a list of your achievements. When you find yourself doubting your abilities or feeling unconfident, pull out your list and remind yourself of all the things you have achieved. These strategies can help to improve self-confidence and lessen feelings of inadequacy.
Impostor syndrome is difficult to overcome. With time, you may develop a greater level of self-confidence, but it is likely that feelings of inadequacy will still appear at certain points in your life. Remind yourself that your successes are not the result of luck and timing, but rather the result of your hard work and perseverance. Remember that you are capable and worthy of success. By using strategies to improve self-confidence and self-esteem, you will be able to combat impostor syndrome.
References
Dalla-Camina, M. (2018, September 3rd). The reality of impostor syndrome. Psychology Today. https://www.psychologytoday.com/us/blog/real-women/201809/the-reality-imposter-syndrome
Lastoe, S. (2020). 9 different strategies that’ll help you put the brakes on your impostor syndrome. The Muse. https://www.themuse.com/advice/9-different-strategies-thatll-help-you-put-the-brakes-on-your-imposter-syndrome
Medical News Today. (2020, September 29th). How to handle impostor syndrome. Medical News Today. https://www.medicalnewstoday.com/articles/321730
Nance-Nash, S. (2020, July 27). Why impostor syndrome hits women and women of color harder. BBC. https://www.bbc.com/worklife/article/20200724-why-imposter-syndrome-hits-women-and-women-of-colour-harder
Weir, K. (2013). Feel like a fraud? gradPSYCH Magazine. https://www.apa.org/gradpsych/2013/11/fraud.