IMPOSTER SYNDROME
Imposter syndrome has entered the mainstream vernacular in recent years, lending support to the idea that it is a very common and entirely human phenomenon. That does not mean, however, that it feels any less isolating or difficult to those who are experiencing it.
Despite being referred to as a “syndrome,” imposter syndrome can be conceptualized as a pattern of thinking and beliefs. At its heart, imposter syndrome refers to the feeling of being a fraud who will, at some point, be discovered. This feeling of being somehow a “phony” or an “imposter” often seems logically incongruent with the person’s qualifications, experience, and success. For instance, the partner at a law firm feeling like they are not quite sure how they got there or why anyone trusts them to give legal advice. Or the engineer who constantly doubts that they deserve the promotion they just received, despite a great track record with their work and with clients. Both may feel that they will someday be “found out” and proclaimed as a fraud.
Imposter syndrome is commonly associated with the workplace, but it can show up in other areas of life. For instance, parents may experience imposter syndrome when it comes to parenting, students may experience it at school, and a person may also have a similar pattern of thinking when it comes to friendships or romantic relationships. An imposter may not understand why their romantic partner is interested in them, and fear that their partner will eventually discover that they are not actually worthy of love.
Often, those with imposter syndrome experience symptoms of anxiety, nervousness, and low mood. It may manifest as a constant cycle of negative self-talk, a lack of self-compassion, and immense pressure to achieve and succeed. However, no matter how much external achievement occurs, it may never actually “sink in” or feel deserved. There is always an external explanation for success that is outside of the person. It can also lead to self-sabotaging behaviour. For instance, if someone feels like an imposter in a romantic relationship, they may end the relationship before the other partner can find out that they are not lovable.
Imposter syndrome has several different facets. It may manifest as part of perfectionist tendencies, where nothing that the person does will ever be good enough, nor will the person ever be as good as others may think they are. Sometimes, it can manifest as pressure to know absolutely everything about a topic or field before receiving any recognition; any gaps in knowledge would deem the person unworthy of their success or the esteem of others. Some individuals may experience imposter syndrome as an internalized belief that they are just not intelligent or competent generally, and therefore they have hoodwinked everyone to get to where they are. Across the board, those who experience imposter syndrome tend to have extremely high standards and expectations for themselves and apply strict rules related to these standards to themselves. For example, “I should never make a mistake,” or “If I was working hard enough, I would know how to do everything.”
Here are some questions to ask to determine if you think you may be experiencing imposter syndrome:
Do you worry about being “caught out” as not being as good as others think you are?
Do you dread making any kind of mistake, no matter how minor?
If you do make a mistake, no matter how small, do you experience a high degree of anxiety about it? Do you find you beat yourself up and are unable to move past it?
Do you believe that you have earned your success? If not, do you think that it was because you were “lucky” or “in the right place at the right time,” or something similarly external to your skills and hard work?
Do you feel uncomfortable with accolades or others expressing admiration for you or your work? Does this discomfort stem from your feeling that you are not as good as they think you are?
If this sounds like you, you may be experiencing some degree of imposter syndrome, which can negatively impact your day-to-day life and contentment. It can even lead to anxiety and depression, as it can set up a cycle of negative self-talk, self-criticism, pressure, anxiety, and worry. Imposter syndrome may also have its roots in core beliefs of inadequacy and unworthiness, which are likely to show up in other areas of life as well.
Therapy can help with processing and moving through some of these difficult emotions and thoughts. Several therapeutic approaches can help enhance self-awareness about your particular thought patterns, and help to address them and replace them with greater self-compassion and confidence, and ultimately provide more freedom from worry, stress, and anxiety.
References:
Cleveland Clinic. 2023. Imposter syndrome: What it is and how to overcome it. Cleveland Clinic. https://health.clevelandclinic.org/a-psychologist-explains-how-to-deal-with-imposter-syndrome/
Cuncic, A. 2023, May 22. Imposter syndrome: Why you may feel like a fraud. Very Well Mind. https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469
Young, V. 2023. The five types of imposter syndrome. Imposter Syndrome Institute. https://impostorsyndrome.com/articles/5-types-of-impostors/
Young, V. 2023. Top 10 ways to know if you suffer from imposter syndrome. Imposer Syndrome Institute. https://impostorsyndrome.com/articles/top-10-ways-to-know-if-you-suffer-from-impostor-syndrome/