Imposter Syndrome is loosely defined as doubting your abilities and feeling like a fraud. It disproportionately affects high-achieving people, who find it difficult to accept their accomplishments.
To put it simply, imposter syndrome is the experience of feeling like a phony - you feel as though at any moment you are going to be found out as a fraud - like you don't belong where you are, and you only got there through your luck.
It can affect anyone no matter their social status, work background, skill level, or degree of expertise.
This term was first used by psychologists Suzanna Imes and Pauline Rose Clance in the 1970s. When the concept of Imposter Syndrome was introduced, it was originally thought to apply mostly to high-achieving women. Since then, it has been recognized as more widely experienced.
Characteristics of Imposter Syndrome
While for some people, imposter syndrome can fuel feelings of motivation to achieve, this usually comes at a cost in the form of constant anxiety. You might over-prepare or work much harder than necessary to make sure that nobody finds out that you are a fraud.
The problem with imposter syndrome is that the experience of doing well at something does nothing to change your beliefs. Even though you might sail through a performance or have lunch with co-workers, the thought still nags in your head,
Do I deserve this?
The more you accomplish, the more you just feel like a fraud. It is as though you cannot internalize your experience of success.
How to identify Imposter Syndrome?
While Imposter Syndrome is not a recognized disorder, it is not uncommon. It is estimated that 70% of people will experience at least one episode of this phenomenon in their life.
If you think you might have imposter syndrome, ask yourself the following questions;
If you often find yourself like you are a fraud or an imposter, it may be helpful to talk to a therapist. The negative thinking, self-doubt, and self-sabotage that often characterize imposter syndrome can affect many areas of your life.
Causes of Imposter Syndrome
We know that certain factors can contribute to a more general experience of imposter syndrome. In the earliest studies on this phenomenon, researchers found that imposter syndrome was connected to factors including early family dynamics and gender stereotypes.
Family Upbringing
Research suggests that the upbringing and family dynamics can plan an important role. Parenting styles characterized by being controlled or overprotective may contribute to the development of imposter syndrome in children.
For example, you might have come from a family that highly valued achievement or had parents who flipped back and forth between offering praise and being critical.
Research suggests that people who come from families characterized by high levels of conflict with low amounts of support may be more likely to experience imposter syndrome.
New Opportunities
We also know that entering a new role can trigger imposter syndrome. For example, starting a new college, or getting a high-paying job.
It appears that imposter syndrome is often the most common when people are going through transitions and trying new things. The pressure to achieve and succeed combined with a lack of experience can trigger feelings of inadequacy in these new roles and settings.
Types of Imposter Syndrome
Imposter syndrome can appear in several different ways. A few different types of imposter syndrome may include:
How to cope with Imposter Syndrome?
To get past imposter syndrome, you need to check if you are self-doubting yourself or not. To move past these feelings of self-doubt, you need to become comfortable confronting some of those deeply ingrained beliefs you hold about yourself.
This exercise can be hard because you might not even realize that you hold them, but here are some ways you that can use them: