Have you ever felt like you don’t belong in your workplace, your academic institution, or your social circle? Have you ever doubted your abilities and achievements, and feared that others will expose you as a fraud or a phony? Have you ever struggled to accept praise or recognition, and attributed your success to luck or external factors? If you answered yes to any of these questions, you might be suffering from imposter syndrome.
Imposter syndrome is a psychological phenomenon that affects millions of people around the world, regardless of their age, gender, ethnicity, or profession. It is characterised by a persistent and irrational sense of inadequacy and insecurity, despite having evidence of competence and accomplishment. People with imposter syndrome often feel like they are not good enough, smart enough, or worthy enough, and that they have to work harder than others to prove themselves. They also tend to avoid challenges, opportunities, and feedback, as they fear being exposed as imposters.
Imposter syndrome can have a negative impact on your mental health, well-being, and performance. It can cause anxiety, stress, depression, low self-esteem, and burnout. It can also prevent you from reaching your full potential, pursuing your goals, and enjoying your achievements. It can also affect your relationships, as you may find it hard to trust others, ask for help, or accept compliments.
But imposter syndrome is not a permanent or incurable condition. It is possible to overcome it and boost your confidence, with the right strategies and support. In this article, we will explain what causes imposter syndrome, how to identify it, and how to deal with it effectively. We will also share some tips and resources that can help you overcome your imposter feelings and embrace your true self.
What Causes Imposter Syndrome?
There is no single or definitive cause of imposter syndrome. It is a complex and multifaceted phenomenon that can result from a combination of personal, interpersonal, and environmental factors. Some of the possible causes of imposter syndrome are:
Personality traits: Some personality traits, such as perfectionism, neuroticism, or introversion, can make you more prone to imposter syndrome. Perfectionists tend to set unrealistic and unattainable standards for themselves and others, and feel like failures when they don’t meet them. Neurotics tend to experience negative emotions, such as anxiety, guilt, or shame, more frequently and intensely than others. Introverts tend to be more reserved, quiet, and self-critical than others, and may find it hard to express themselves or assert themselves in social situations.
Family and childhood experiences: Your family and childhood experiences can also shape your sense of self and your beliefs about your abilities and worthiness. If you grew up in a family that was overly critical, demanding, or competitive, you may have internalised the message that you are not good enough, or that you have to be perfect to be loved and accepted. If you grew up in a family that was overly protective, supportive, or praising, you may have developed unrealistic expectations of yourself, or a fear of disappointing or losing the approval of others.
Social and cultural influences: Your social and cultural influences can also affect your imposter syndrome. If you belong to a minority or marginalised group, such as women, people of colour, LGBTQ+ people, or immigrants, you may face discrimination, prejudice, or stereotypes that undermine your confidence and sense of belonging. If you are in a situation where you are different from or outnumbered by others, such as being the only woman in a male-dominated field, or the only person of colour in a predominantly white environment, you may feel like an outsider or an impostor.
Situational and contextual factors: Your situational and contextual factors can also trigger or exacerbate your imposter syndrome. If you are in a new, unfamiliar, or challenging situation, such as starting a new job, entering a new school, or taking on a new role, you may feel insecure, unprepared, or overwhelmed. If you are in a highly competitive, demanding, or prestigious environment, such as working for a top company, studying at a top university, or being surrounded by high achievers, you may feel inadequate, inferior, or intimidated.
How to Identify Imposter Syndrome?
Imposter syndrome can manifest in different ways, depending on your personality, background, and situation. However, there are some common signs and symptoms that can help you identify if you have imposter syndrome. Some of them are:
You constantly doubt yourself and your abilities, and feel like you don’t deserve your success or recognition.
You attribute your success to luck, chance, or external factors, rather than your own skills, efforts, or contributions.
You fear being exposed as a fraud or a phony, and worry that others will find out that you are not as smart, talented, or competent as they think you are.
You have difficulty accepting praise or compliments, and tend to dismiss, minimise, or deflect them.
You have a tendency to compare yourself to others, and feel envious, inferior, or inadequate when you see others succeed or excel.
You have a tendency to avoid challenges, opportunities, or feedback, as you fear failure, rejection, or criticism.
You have a tendency to overwork, overprepare, or overachieve, as you feel that you have to work harder than others to prove yourself or to meet your own or others’ expectations.
You have a tendency to underwork, underprepare, or underachieve, as you feel that you are not capable of doing well or that you don’t belong in your position or role.
You have difficulty celebrating or enjoying your achievements, and tend to focus on your flaws, mistakes, or shortcomings.
You have low self-esteem, confidence, and satisfaction, and high anxiety, stress, and depression.
Types of Imposter Syndrome
Imposter syndrome is not a one-size-fits-all phenomenon. It can take different forms and affect different people in different ways. According to the work of Valerie Young, an expert on imposter syndrome, there are five main types of imposter syndrome, each with its own characteristics, behaviours, and coping strategies. They are:
The Perfectionist: The perfectionist sets extremely high and unrealistic standards for themselves and others, and feels like a failure when they don’t meet them. They are never satisfied with their work or performance, and always find something to criticise or improve. They often experience anxiety, stress, and burnout, as they put too much pressure on themselves and others. To cope with their imposter feelings, they may work harder, longer, or faster, or avoid finishing or starting tasks altogether.
The Expert: The expert believes that they have to know everything and be an expert in their field or domain. They are constantly seeking more knowledge, information, or qualifications, and feel insecure or incompetent when they don’t have them. They often experience fear of being exposed as ignorant or inexperienced, and avoid asking questions or admitting that they don’t know something. To cope with their imposter feelings, they may study more, research more, or take more courses, or avoid applying for jobs or roles that require specific skills or credentials.
The Natural Genius: The natural genius believes that they have to be naturally gifted and talented, and that they have to do everything quickly and easily. They are used to achieving high results with little effort, and feel ashamed or embarrassed when they have to work hard or struggle. They often experience frustration, disappointment, or anger when they face challenges, difficulties, or failures, and avoid tasks or situations that test their abilities or expose their weaknesses. To cope with their imposter feelings, they may give up, procrastinate, or sabotage their own success, or seek validation and reassurance from others.
The Soloist: The soloist believes that they have to do everything on their own, and that asking for help or support is a sign of weakness or incompetence. They are fiercely independent and self-reliant, and value their autonomy and individuality. They often experience isolation, loneliness, or resentment when they work with others, and avoid delegating, collaborating, or sharing their workload or responsibilities. To cope with their imposter feelings, they may take on more than they can handle, refuse to accept or seek help or advice, or withdraw from
