What Is Imposter Syndrome? Definition, Symptoms And How To Overcome It

You are a fake, a fraud. You don't know what you're doing at work, but people do. If this sounds like your inner monologue, you may be suffering from impostor syndrome.

Imposter syndrome is a condition first discovered by psychologists Pauline Rose Clancy, Ph.D. and Suzanne Eames, Ph.D., in her 1978 book, The Phenomenon of Infidelity Among Successful Women. dynamics and therapeutic intervention.

Clance and Eames wrote about imposter syndrome, which affects women, but modern psychologists agree that anyone can suffer from it. Those who suffer from this condition may suffer mentally and physically. Depression and anxiety are common comorbidities that can lead to other physical disorders.

Luckily, you can overcome impostor syndrome and regain your confidence at work or school.

What is impostor syndrome?

Imposter syndrome is a mental health condition in which, despite hard work and objective success, a person experiences severe self-doubt in certain areas of their life.

Imposter syndrome is not the same as feeling insecure. Most people experience self-doubt from time to time, but people with impostor syndrome cannot shake these feelings. Feelings of uncertainty dominate their lives, often in areas of significant personal achievement. Imposter syndrome often affects people with excellent grades or impressive careers, such as medical students and doctors.

Imposter syndrome is not officially recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, many mental health professionals recognize its presence among today's professionals and students. According to an article by Yaruwan Sakulku and James Alexander published in the International Journal of Behavioral Sciences , about 70% of people have experienced infidelity at some point in their lives.

The lack of official diagnostic criteria makes it difficult to say exactly how the syndrome affects people. However, Dr. According to Dena Bravata and her co-authors, impostor syndrome often appears alongside well-studied conditions such as generalized anxiety disorder and depression.

No two people are alike in this situation, and the reasons why they don't consider themselves successful may depend on the type of impostor syndrome they have.

What are the 5 types of impostor syndrome?

Valerie Young, Ph.D., is co-founder of the Imposter Syndrome Institute and an internationally recognized expert in the field. His “Secret Thoughts of Successful Women. In Why Talented People Suffer, he describes five types of people with impostor syndrome:

1. Expert
2. Natural genius
3. Perfectionist
4. Soloist
5. Superman

Expert

A specialist must learn everything and master all the skills available in his field. Any less and they will feel like frauds.

You can become an “Expert” if:

• Even if you have deep knowledge of a subject, you don't want to call yourself an expert.
• You often seek out new training or certifications to expand your knowledge in your field, but never feel like you know enough.
• You impress others with your knowledge and skills, but you are not impressed by their praise.

Natural genius

A natural genius is naturally gifted. They easily achieve success at the beginning of their studies or careers. Even if others praise their skills, they often require very little effort to survive.

But sooner or later the natural genius faces a problem that is not easy to overcome. When faced with a project they can't complete right away, or a skill that takes time to master, they feel cheated. They believe that their past success was the result of chance and that the true limits of their abilities have now been revealed.

You may be a natural genius if:

• You excelled in school or achieved success early in your career without much effort.
• You refuse to do anything you can't do immediately.
• Other students or colleagues are impressed with your skills, but you don't understand why.

Perfectionist

A perfectionist sets incredibly high standards in his work. must be perfect. When they don't live up to their unrealistic expectations, they feel let down.

You can be "ideal" if:

• You spend more time on projects than your colleagues.
• You quickly notice mistakes, even the smallest ones.
• You will have to micromanage those who do not share your high standards.

Soloist

The soloist has to do everything himself. Asking for help is a sign that they don't know how to do their job. Skill means doing something yourself.

You can become a “Soloist” if:

• You complete projects on your own, even if it means working harder.
• You don't like negative comments, even if they are constructive.
• Do you feel like a failure if you have to ask for help?

Superman

The big man does everything at work or school. They do more than their peers, but behind their efforts lies deep self-confidence. No matter how many extra hours they work, they worry that they are not working enough or that their work is not good enough.

You can become "Superman" if:

• You work more hours than your peers.
• Do you feel like you need to work harder to succeed?
• People around you admire your dedication, but do you think you could do more?

Symptoms of impostor syndrome

There are no official diagnostic criteria for impostor syndrome, but Clancy, Eames and their supporters identify several signs and symptoms that are common in people with the condition:

• Constant self-confidence . Most people experience self-doubt on a regular basis, but people with impostor syndrome don't go away. They persist despite objective success or praise from others.
• Attribute success to luck or chance . People with impostor syndrome use inappropriate strategies to explain their objective success. When something good happens, such as a promotion or a successful project, they attribute it to factors beyond their control rather than recognizing their own authority.
• The Age of Fraud . The period begins with feelings of anxiety and self-doubt. This encourages the use of various coping strategies, including overtraining or procrastination. After completing the task, the scammer finds ways to ignore positive comments. This renews their feelings of being deceived and increases their anxiety and self-doubt.
• Fear of failure . People with impostor syndrome feel the pain of failure more than others. Even small failures confirm their lack of self-confidence.
• Fear of success . Ironically, people with imposter syndrome also fear success. Success at work may shake their confidence. Cheaters' feelings are at the core of their personality, so they may self-sabotage to avoid acknowledging their objective status as high achievers.

People are more likely to suffer from impostor syndrome when they are dissatisfied with their job, feel motivated to achieve better results, or have problems with work-life balance. According to Bravata et al., some studies also show that women suffer more from feelings of betrayal than men.

Causes of impostor syndrome

No one knows exactly what causes impostor syndrome, but psychologists have a few theories.

Family relationships

In their seminal 1978 study, Clance and Eames linked impostor syndrome to early family relationships. Other researchers have since found some support for this theory.

According to this view, pressure on children to be perfect children or to live with smart and talented siblings leads to feelings of impossibility later in life. Parents who shy away from praise can increase this pressure and set their children on a path of doubt.

Character traits

Some researchers have linked impostor syndrome to personality traits such as perfectionism, fear of failure, or denial of skills. Certain high-pressure environments, such as work or school, can bring out these traits and make their owners feel like impostors.

Social context

Some psychologists argue that attributing overconfidence to personality traits cures impostor syndrome and makes confident people believe there is something wrong with them.

Instead, they say, impostor syndrome is caused by a person's social context. People not only feel cheated, they feel cheated by the environment in which they live.

Proponents of the social context approach note that diagnosing impostor syndrome is problematic. Instead of calling out the sexist, racist, and classist institutions that make people feel like they don't belong, they blame individuals.

How to overcome impostor syndrome

According to Bravata and his co-authors, impostor syndrome is closely related to job satisfaction and burnout. It can also lead to more serious mental health problems such as anxiety and depression, so it's important to address them.

Because there are no official DSM-5 guidelines for impostor syndrome, there is little academic literature evaluating treatment options. However, the doctor writes for the National Library of Medicine. Martin Hooker and his colleagues recommend strategies such as self-reflection, gratitude exercises and counseling for people with the condition.

Be aware of your impostor syndrome

Remember where this feeling of fraud comes from. They are not rational and do not reflect your true abilities or performance. If you understand that these feelings are a result of impostor syndrome, you will be ready to recognize yourself as a talented and successful person.

Evaluate yourself objectively

Make a list of your accomplishments that demonstrate your skills. This includes projects completed, promotions received, and accolades from peers. Then, without using your subjective sense of self-confidence, try to make a list of reasons why you are incompetent. Comparing these lists will help you evaluate your skills more objectively.

Practice positive self-talk

People with imposter syndrome have difficulty seeing their own success. Break the cycle of cheating by incorporating positive self-talk into your daily life. The Mayo Clinic recommends replacing negative self-talk with positive emotions to boost your self-esteem.

Project trust even if you're not sure.

Sometimes you have to “fake it until you make it.” Act like a confident professional and you will be considered one of them.

Improve your work-life balance

Your job does not define your self-worth. Work on improving your work-life balance and create an image that will overcome your doubts. Nina Nesdoli, founder of Workplace Clarity, previously told Newsweek that separating work and home is "incredibly important because your brain doesn't know the difference."

Talk to your colleagues

Talk to your colleagues about your lack of self-confidence. They can be a source of validation and confidence in your abilities. Remember that 70% of people experience this at some point. You may be surprised to learn that some of your colleagues, even if you consider them successful professionals, feel the same way about you.

Avoid social networks

Social media often encourages us to make ignorant comparisons with our peers. Limiting your social media use can help you feel better.

Contact a mental health professional

Imposter syndrome may not be an official mental disorder, but a mental health counselor can still help you overcome feelings of self-doubt in the workplace. They can help you contextualize your feelings and address some of the comorbidities of impostor syndrome, such as anxiety and depression.

Getting remote mental health help is easy these days, and a trained therapist can help you overcome impostor syndrome and improve your self-esteem.

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