Ever wake up at 4:00 am feeling overwhelmed by some new responsibility at work and think, “I’m a total fraud. And what’s more, if my boss knew how incapable and talentless I really am, I’d be out of a job in five minutes flat? If so, you’re not alone.
Imposter Syndrome, also known as Imposter Phenomenon or Imposterism, is that nagging feeling that lingers in the back of your mind, telling you you’re inept or inadequate despite all evidence to the contrary.
In this blog, you’ll learn how this phenomenon can present in your life and the strategies you need to overcome Imposter Syndrome.
Just what is Imposter Syndrome anyway?
Susan has been fretting for weeks because she doesn’t think she’s got what it takes to direct this year’s community playhouse production of The Glass Menagerie. She’s convinced she’ll never be able to cast, let alone corral, the herd of egos she knows are involved in mounting such a complex production. She doubts her capabilities, even though she directed a successful production of Plaza Suite with the same company just last year. Susan is experiencing Imposter Syndrome. Simply put, Imposterism is characterized by continuous feelings of self-doubt, inadequacy, and fraudulence that refuse to leave despite evidence of accomplishments.
What causes Imposter Syndrome?
Imposter Phenomenon stems from anxiety and low self-esteem, that can be exacerbated by a perfectionist streak, sometimes drummed into our heads by a highly critical parent. Imposterism often surfaces because we’re overwhelmed by new responsibilities, such as diving into the uncharted waters of becoming a manager for the first time. It’s not surprising that when we face these unfamiliar challenges, we suddenly begin to doubt our ability to conquer them—even if we have transferable skills, were successful at similar tasks in the past, and are supported by those who believe we’re capable of accomplishing them in the future.
What are the different types of Imposterism?
Most of us will experience a form of Imposter Syndrome at some point in our lives. According to researcher Dr. Valerie Young, there are five different ways in which the condition can present itself in our personalities:
- The Perfectionist. This person believes that if they don’t complete a task perfectly, it must mean they could have done better. Therefore, they couldn’t possibly be as good at what they do as others think they are.
- The Expert. The Expert is sure they’re an imposter if they don’t know everything there is to know about the subject in question.
- The Natural Genius. This individual feels like a fraud when they don’t get it right the first time and that they couldn’t possibly be competent if they have to repeat any of the steps needed to accomplish a task.
- The Soloist is convinced they’re a failure if they have to depend on someone else’s knowledge or expertise to get things done. Instead, they feel they should be able to do everything themselves.
- The Superperson feels like a failure if they don’t work harder and collect more accolades while doing so than everybody else.
What are the symptoms of Imposter Syndrome?
Beyond generalized feelings of self-doubt, inadequacy, and fraudulence, there are a number of other signs of Imposterism as well:
- Incapability of honestly assessing your abilities. With clear thought clouded by anxiety and a brain overwhelmed by unfamiliar or daunting tasks, it’s no wonder that people with Imposter Syndrome don’t find it easy to assess their skills and abilities in a clear-eyed way.
- Giving credit for your accomplishments to factors outside yourself. This is the I-just-got-lucky or the-stars-aligned attribution of success. Rather than squarely putting the reason for their achievements in their corner, these individuals credit factors outside themselves.
- Belittling your performance. Another way of discounting abilities, belittling, occurs when an individual has accomplished what they set out to do but tells themselves that if only they’d done things differently, the outcome would’ve been perfect.
- Fear of not living up to the picture others have of you. This occurs when a person becomes paralyzed by the feeling that they’re not up to the task because whatever they do, they’ll inevitably disappoint those around them.
- Overachieving. The overachiever is plagued by the feeling that despite completing a task successfully, they should’ve done more.
- Setting impossible goals and berating ourselves when we don’t meet them. This is the setting themselves up for failure approach. These individuals saddle themselves with humanly impossible objectives and then beat themselves up when they can’t manage to meet them, only increasing their sense of inadequacy in an ever-spinning vicious circle.
- Measuring yourself against others. Instead of trusting in their knowledge and capabilities, these individuals continually look to the accomplishments and abilities of those around them to measure their success and always find themselves wanting.
- Distrusting your instincts. Impostor syndrome not only causes the individual to doubt what they can do despite what they’ve accomplished in the past but also to doubt their feelings about what’s likely to happen in the future based on their experiences in similar circumstances.
This phenomenon can also cause a myriad of ancillary conditions, including depression, insomnia, headaches, digestive problems, and isolation. But despite the sometimes-crippling problems surrounding it, there are strategies that will help us in overcoming Imposter Syndrome, allowing us to learn to believe in our own knowledge and capabilities again.
What are some coping tips I can use to overcome Imposter Syndrome?
To overcome Imposter Syndrome, it’s essential to shift your mindset and embrace your achievements. But remember, perfection is not the goal—progress and self-compassion are.
- Stop listening to the voice in your head that says you can’t do anything right. Instead, listen to what others say about your skills, knowledge, and accomplishments. Don’t negate the compliments you receive by telling yourself, “They’re just being nice.” Like everything else in your life, other people are more objective about you than you. Others believe in you; it’s time to believe in yourself.
- Consider your accomplishments. If you’re feeling overwhelmed by what you have on your plate, make a mental list of the times when you got things right. Think about the instances when you made a difference in the lives of those around you.
- Back peddle. When all you can focus on is what you’re afraid you won’t be able to accomplish in the future, try concentrating on the successes you’ve already achieved. Focus on what you’ve learned from these experiences and how that knowledge will help you succeed in the challenges ahead.
- List it. When thoughts like, “I can’t do anything right,” insert themselves in your head, try writing down the things you’re good at, okay at, and the things you do really well. This will not only help you look at what you see as weaknesses differently but also remind you of your strengths.
- Turn your weaknesses into strengths. If you doubt your knowledge and abilities, you’re not likely to be overconfident or think you know more than those around you. Approaching life’s challenges with humility means you’re open to learning new things and embracing new ideas—an attitude that will make it much more likely that you’ll succeed.
- Make the trophy case. Collect trophies commemorating your successes and display them in a place where you can see them every day, such as your desk or workspace. Awards, thank-you notes, and diplomas can go a long way toward bolstering belief in your skills, experience, and knowledge. Jotting down a completed project or compliment can also boost your confidence. Remember that community playhouse director who felt like a fraud because she didn’t think she had the wherewithal to helm another production even though she’d directed one the year before? Susan was given a glass horse figurine by the cast for her work on The Glass Menagerie—a gift that she kept on her desk as a reminder of her knowledge and abilities whenever she was plagued by feelings of fraudulence in the future.
- Don’t play the zero-sum game. Just because you don’t hit it out of the park every time you try to do something new doesn’t mean you’re a failure. Nobody is good at everything. You’ll come up against your fair share of roadblocks and problems on the road to success, and that’s okay. Setting smaller, achievable goals will make the process go along more smoothly and give you incremental accomplishments to celebrate. Remember, setbacks are an opportunity to retool and learn.
- Make peace with imperfection. Success can be achieved in less-than-perfect ways. Figure out how to recognize when things will be okay without being perfect and allow yourself to put on the breaks at that point. If you keep working at it until you’ve reached perfection, you risk exhaustion and burnout.
- Find a trusted sounding board. Mistakes are inevitable for people who accomplish things. Finding someone aware of your true abilities who can provide a fair but compassionate sounding board when you’ve slipped up is a great way to staunch your feelings of inadequacy and allow you to move on to your next challenge confidently.
Break free & embrace your true potential
Imposter Syndrome can be a stealthy thief when it comes to our confidence in the experience, brain power, and talents we possess. It causes us to doubt what we know is true based on our past experiences, find ourselves wanting when we compare our accomplishments to those around us, and beat ourselves up if we don’t do things perfectly. But if we look to the achievements of the past instead of focusing on what we’re afraid will happen in the future, collect the tangible trophies of our success, and learn from our mistakes instead of berating ourselves for making them, maybe we can begin to believe in the real us and count on the talents we’ve had inside all along.
If you sometimes feel like a fraud or doubt your capabilities despite evidence to the contrary, the therapists at Healing Connections Counseling can help.
Clinician Spotlight
Kent Yoder – Overcoming Self-Doubt
Imposter Syndrome can make you question your abilities and self-worth. If you’re struggling with Imposter Syndrome, self-esteem, or just general anxieties, Kent Yoder offers personalized support to help you reconnect with your confidence and recognize your true strength. As a member of the Healing Connections team, he supports individuals in challenging the negative thoughts that affect mental health, promoting self-awareness and confidence. Kent’s collaborative approach fosters personal growth by reshaping limiting beliefs and cultivating resilience. Through compassionate care and practical strategies, he empowers clients to embrace their authentic selves and overcome self-doubt, guiding them toward lasting transformation. Learn more about his approach and schedule a session with Kent in person at HCC’s NE Flanders location in Portland, or connect with him virtually through our telehealth services.
References
Azab, Marwah, PhD, (2023, August 9). 5 Overcome Imposter Syndrome: 6 Evidence-Based Strategies. Psychology Today. https://www.psychologytoday.com/us/blog/neuroscience-in-everyday-life/202308/overcoming-imposter-syndrome-6-evidence-based-strategies
Boardman, Samantha, MD, (2023, March 10). 5 Ways to Overcome Imposter Syndrome. Psychology Today. https://www.psychologytoday.com/us/blog/positive-prescription/202303/5-ways-to-overcome-imposter-syndrome
Cunic, Arlin, MA, (2024, September 23). Is Imposter Syndrome Holding You Back from Living Your Best Life. Verywellmind.com. https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469
Charles Davis, MSW, has written for several academic publications and was a semifinalist for the 2023 Mason Jar Press 1729 Book Prize in Prose. He lectures on a variety of disability issues, including legal rights and sexuality. Mr. Davis also writes a blog on navigating loss and building a new life at: https://gayandgrieving.blog.