‘Feeling Like a Fraud? You're Not Alone’: A Brief Look into the Impostor Syndrome
Imposter syndrome, also known as imposter phenomenon, is a psychological pattern in which an individual doubts their accomplishments and has a persistent fear of being exposed as a fraud. This phenomenon affects people across all ages, genders, and professions, including students, professionals, and even celebrities.
The experience of imposter syndrome is characterised by feelings of inadequacy and self-doubt, despite external evidence of success and competence. Individuals with imposter syndrome often attribute their successes to luck or outside factors, rather than to their own abilities and hard work. They may also feel like they are “faking it” and fear being exposed as a fraud in their studies or work.
The imposter cycle is also a key component of imposter syndrome, and refers to a pattern of thoughts and behaviors that can perpetuate feelings of being an imposter. This cycle often begins with a sense of inadequacy, in which the individual feels that they are not skilled or talented enough to succeed in their chosen field. This can lead to a fear of failure, in which the individual is afraid of making mistakes or being exposed as a fraud. In order to compensate for this fear, the individual may work excessively hard, often to the point of burnout. Finally, when success does come, the individual may attribute it to luck or external factors (including the large amount of hard work that was put into the project), rather than their own abilities - and this can ultimately reinforce feelings of inadequacy and perpetuate the cycle.
‘Walking in Doubt? You're Not the Only One.’
Imposter syndrome is a common experience. Indeed, as many as 70% of people experience imposter syndrome at some point in their lives. This means that the vast majority of us have felt like we don't belong or that we're not good enough at some point in our careers or personal endeavours. When we start to doubt ourselves, it is important to remember that the imposter syndrome is a common experience, and that we are not alone in feeling this way.
Furthermore, it can be helpful to know that even celebrities have spoken out about their struggles with feeling like an imposter. For instance, Academy Award-winning actress Emma Watson has been open about her experience with imposter syndrome, saying, "It's almost like the better I do, the more my feeling of inadequacy actually increases” and that “Any moment, someone's going to find out I'm a total fraud, and that I don't deserve any of what I've achieved”. Similarly, musician Lady Gaga has shared her experience with feeling like an imposter, saying, "I still sometimes feel like a loser kid in high school and I just have to pick myself up and tell myself that I'm a superstar every morning so that I can get through this day and be for my fans what they need for me to be."
Ultimately, it can be reassuring to know that even those we perceive as successful and confident experience imposter feelings. It highlights the universal nature of this experience and reminds us that we are not alone. However, despite the seeming universality of this experience, it's important to also recognise that imposter syndrome can be debilitating and affect our overall well-being.
Unseen Burdens: The Costs of Imposterism
Imposterism can have a range of negative effects on an individual's well-being and career progression. When someone experiences imposter feelings, they may be more likely to procrastinate, self-sabotage, or avoid new opportunities altogether for fear of being "found out." This can lead to missed opportunities for personal and professional growth. Furthermore, the constant fear of being exposed as a fraud can create chronic stress, which can negatively impact both physical and mental health. Imposterism can also lead to feelings of isolation and loneliness, as individuals may feel that they cannot share their true thoughts and feelings with others, for fear of being judged or rejected. Indeed, research has found that individuals experiencing imposter syndrome report higher levels of burnout, anxiety, and depression than those who do not experience imposter syndrome. Furthermore, the imposter syndrome appears to be associated with lower job satisfaction. Ultimately then, the cumulative effects of imposterism can be detrimental to an individual's self-esteem, confidence, and overall sense of well-being.
Roots of Doubt: Imposterism's Origins
The causes of imposter syndrome are complex and multi-faceted. For instance, one factor that can contribute to imposter syndrome is perfectionism. People who struggle with imposter syndrome often hold themselves to very high standards and are excessively self-critical. They may believe that anything less than perfect is a failure and may have difficulty acknowledging their achievements or accepting praise. Similarly, the way we talk to ourselves can also perpetuate imposter syndrome. Negative self-talk, such as telling ourselves that we're not good enough or that we don't deserve our accomplishments, can reinforce feelings of self-doubt and inadequacy.
Another factor that can contribute to imposter syndrome is external pressure, including high expectations from others or cultural and societal pressures. For example, individuals from marginalized groups may feel that they have to work harder than others to prove themselves, which can contribute to feelings of inadequacy and self-doubt. Furthermore, the people we had in our lives during our childhood have likelihood influenced our mindsets. For instance, our parents and/or teachers may have unintentionally created imposter feelings in us by setting excessively high expectations and criticizing or dismissing our accomplishments.
Lastly, starting a new job or taking on a new role can often trigger feelings of imposterism. When we step into a new situation, we are faced with new challenges, unfamiliar tasks, and new people. It's common to feel like we don't have enough knowledge or experience to handle the responsibilities of the new role, even if we have the necessary qualifications. We may compare ourselves to others who have been in the role for longer and feel like we don't measure up. These feelings can be compounded by the pressure to perform well and prove ourselves to our colleagues and superiors. All of these factors can contribute to imposter feelings in a new role or situation.
Silencing Self-Doubt: Strategies for Healing
So, what can we do to overcome imposter syndrome? Here are a few tips:
1. Recognise and acknowledge your achievements. Take time to reflect on your successes, big or small, and give yourself credit where it is due. One effective strategy for overcoming imposter syndrome is to start keeping a "brag book" or a list of your accomplishments and positive feedback from others. Whenever you're feeling doubtful of your abilities, take a look at your brag book to remind yourself of all the things you've accomplished and the positive feedback you've received.
2. Practise positive self-talk and cognitive reframing. Aim to replace negative self-talk with positive affirmations and remind yourself of your strengths and abilities. Try reframing your negative thoughts and beliefs by challenging them with evidence that proves them wrong. For example, if you think that you're not qualified for your job, write down all the reasons why you are qualified and remind yourself of them when negative thoughts arise. For example, instead of saying "I'm not good enough," try saying "I am capable and competent”, and remind yourself of past achievements. Likewise, instead of saying "I don't deserve this success," try saying "I worked hard to achieve this and I deserve to celebrate my accomplishments." It may be very difficult to do this at first, but it will eventually become easier to be more self-compassionate with practice.
3. Reframe failure as a learning opportunity. Instead of seeing failure as a reflection of your abilities, see it as a chance to learn and grow. For instance, when faced with a mistake or failure, try asking yourself "What can I learn from this experience?" rather than dwelling on the negative aspects.
4. Embrace imperfection. Perfectionism can fuel imposter syndrome, so try to let go of the idea of being perfect and embrace your imperfections and mistakes as part of the learning process. A similar strategy is to practice self-compassion and talk to yourself the way you would talk to a friend. When you start feeling like a fraud, remind yourself that everyone makes mistakes and that it's okay to not know everything.
5. Seek support from others. Talk to friends, supportive family members, and/or a therapist about your feelings and concerns. It can be helpful to have an encouraging and caring network to help you overcome imposter syndrome.
Imposter syndrome can be a challenging experience, but it is important to remember that you are not alone. By recognizing and addressing the root causes, practicing positive self-talk, seeking support, and reframing your perspective, you can overcome imposter syndrome and cultivate a greater sense of self-confidence and self-worth. If you are struggling with imposter syndrome, it may be helpful to consider seeking support from a mental health professional. Therapy can provide a safe and supportive space to explore your feelings, identify the root causes of your imposter experience, and develop strategies to overcome it. So please, don’t hesitate to reach out to The Healing Dock - and remember, you are not alone in this experience. There is help available to support you on your path to healing and growth.
“You don’t have to be an expert to be valued. You don’t have to be perfect to be worthy."