You are intelligent, smart and have had past successes. Yet, somehow you tend to discount your past achievements. Your mind keeps telling you that, “it happened by fluke,” or “maybe you got lucky” or “it was not that a big deal and anybody could have done it.” Then, slowly, a fear creeps in that causes anxiety and restlessness. A distress that people around you will find out that your success is just a happy chance and that you are a fraud or an imposter. This dug-in fear of being exposed as a fraud is often a sign that you are struggling with what is called Imposter Syndrome (IS).
What is Imposter Syndrome?
Imposter Syndrome is the condition of feeling anxious and not experiencing success internally despite being high-performing in external, objective ways. It often results in people feeling like "a fraud" or "a phony" and doubting their abilities. It often affects high-functioning and high-achieving individuals. There is a well-researched and established relationship between Imposter Syndrome and other behavioural health disorders, including burn-out, depression, anxiety, and exacerbation of other behavioural health issues.[1]
How do I know if I have Imposter Syndrome?
Regardless of background, social status, skill level, years of experience, or degree of expertise, Imposter Syndrome can affect anyone. Individuals struggling with this syndrome constantly struggle with the following thoughts:
· I must always be perfect with my task
· I need to check and re-check my task so that there are no mistakes
· I do not deserve this promotion/achievement/success/high-paying job
· I must downplay my abilities
· I believe people over value my success
· I believe that anybody could have done this task
· I feel intellectual phoniness
· I do not like any kind of feedback or even constructive criticism
· I consistently experience self-doubt, even in areas where I am skilled at
· They will soon find out that I am a fraud and I do not deserve to be here
What are the different kinds of Imposter Syndrome?
Individuals who struggle with Imposter Syndrome have some common traits. They are generally hard-working, caring, thoughtful, high-achieving, people-pleasing and ambitious. Dr. Valerie Young’s research with thousands of individuals from a wide range of occupations across different phases of careers, has revealed five different types of IS - The Perfectionist, The Expert, The Soloist, The Natural Genius and The Superhuman.
What are the causes of Imposter Syndrome?
Several factors can contribute to a feeling of inadequacy. These include (but are not limited to) upbringing and the parenting experienced, personality, social media and new settings and social anxiety:
Upbringing and parenting style:
A secure attachment between parent(s)/caregiver and child in early childhood can serve as protection against several challenges in adult life. However, you may be at risk if your parent(s) were overprotective and/or controlling. It is also common for you to experience IS if your family always prioritized achievement over efforts. Inconsistency between praises and criticism, experienced during childhood, may also result in a feeling of being an imposter during later stages.
Personality traits:
Individuals with certain personality traits have been found to be susceptible to experiencing imposter syndrome. The Big Five Personality Model is the most widely accepted personality assessment in the scientific community. Studies show a strong correlation between the big-five traits and proneness to feeling like a fraud and therefore experiencing higher levels of anxiety, insecurity, tension, and guilt.
Social Media:
Social media is also found to play a role in Imposter Syndrome as one constantly compares himself or herself with those they follow. The tendency of constant comparison makes one doubt their own looks, skills, abilities, and talent despite receiving recognition or acknowledgement in real world.
New Settings:
In few scenarios, constant pressure to perform – especially in a new environment, lack of certain experience, may evoke the imposter syndrome in an individual. New environment may be transitioning into a new job, new role, new boss, starting an academic journey or business etc. You might feel you are there by luck and not by your efforts. You doubt your capability and fear that somebody will find out about you.
Social Anxiety:
Imposter Syndrome and social anxiety may intersect. Individuals with social anxiety disorder may feel as though they do not deserve the success or achievement or social situations. For example, if you are delivering a speech in front of an audience, you will be rushed to finish it because of the feeling that you don’t deserve or belong to be where you are. Irrespective of social anxiety disorder, people with imposter syndrome experience anxiety.
To conclude, Imposter Syndrome is a pervasive psychological pattern characterized by persistent feelings of self-doubt and inadequacy, despite evident success. If you resonate with these thoughts and feelings, it may indicate that you are caught in the imposter cycle. Identifying and acknowledging these patterns is the first step towards resolution. Seeking support from peers or professionals can help you reframe these negative beliefs and develop a healthier self-perception.
References: [1]Bravata DM, Watts SA, Keefer AL, et al. Prevalence, predictors, and treatment of imposter syndrome: A systematic review
Thomas M, Bigatti S. Perfectionism, imposter phenomenon, and mental health in medicine: a literature review. Int J Med Educ. 2020 Sep 28;11:201-213
Young, V. (2024). An evolving analysis of impostor syndrome from 1983 to the present: Implications for clinicians and researchers. In The impostor phenomenon: Psychological research, theory, and interventions. (pp. 285-307). American Psychological Association.
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