Understanding & Overcoming Imposter Syndrome
Have you ever felt like you've fooled everyone into thinking you're smarter or more capable than you actually are? Do you secretly worry that one day, everyone will "find out" you're not as good as they think?
If so, you're likely experiencing something called imposter syndrome.
We live in a world where everyone seems to be achieving great things, especially with social media showing us only the "best bits" of other people's lives. This can make us feel even worse about ourselves, even when we're doing really well.
What Exactly is Imposter Syndrome?
Imagine this: You get a promotion, a good grade, or a compliment at work. Instead of feeling proud, a little voice in your head whispers, "That was just luck," or "They only said that to be nice." This is imposter syndrome in action.
The idea of imposter syndrome was first talked about by two psychologists, Pauline Rose Clance and Suzanne Imes, back in 1978. It's when you can't truly believe your own successes and accomplishments. You might feel like you've tricked people, and you're constantly afraid that someone will discover you're not as talented or smart as they believe.
It's important to know that imposter syndrome isn't a mental illness, but it can really mess with your head and make you feel bad. It's also super common! Some studies have shown that between 9 out of 100 people and up to 82 out of 100 people experience imposter syndrome at some point in their lives, depending on how it's measured. More recent studies suggest that about 62% of people (that's more than 6 out of 10!) feel this way.
And guess what? Even super famous and successful people have talked about having imposter syndrome. People like Maya Angelou (a famous writer), Albert Einstein (a brilliant scientist), Michelle Obama (former First Lady of the U.S.), and Tom Hanks (a popular actor) have all said they've felt like frauds at times. So, if they can feel it, it just shows that it's not about how successful you are.
How Does Imposter Syndrome Make You Feel?
Living with imposter syndrome can be tough. It can make you feel:
Worried and Stressed: Always fearing you'll be found out can make you feel anxious and on edge a lot of the time.
Overworked: You might push yourself extra hard to try and prove you're good enough, which can lead to feeling really tired and burnt out. You think, "If I work harder, they won't find out I'm a fake."
Not Good Enough: Even when you do well, you can't truly believe it, so your self-esteem suffers.
Procrastination: Sometimes, the fear of failing can make you put things off, because if you don't try, you can't fail (or be "found out").
Uncomfortable with Praise: When someone compliments you, you might brush it off or think they're just being kind, instead of accepting it.
Burned Out: Always trying to be perfect and fearing failure can make you feel completely drained, mentally and physically.
Simple Steps to Kick Imposter Syndrome to the Curb
It might feel hard, but you absolutely can learn to deal with imposter syndrome. Here are some easy tips:
Spot It and Name It: The first step is to simply say, "Aha! This is imposter syndrome." When that nagging doubt pops up, tell yourself, "This is just a feeling, not the truth." Knowing what it is can make it less scary.
Look for Facts, Not Feelings: Your feelings might tell you you're a fraud, but what do the facts say? Write down your achievements, big or small. Keep a "win journal" where you note down good things you've done or nice feedback you've received. Look at it when you start doubting yourself.
Be Kind to Yourself: Think about how you'd talk to a good friend. Would you tell them they're a fake or not good enough? Probably not! So, don't talk to yourself that way either. Everyone makes mistakes, and no one is perfect.
Stop Comparing: It's super easy to compare ourselves to others, especially on social media. But remember, you're only seeing their "best bits." Everyone has their own struggles. Focus on your own journey and how you are growing.
Change Your Thoughts: Instead of thinking, "I just got lucky," try, "I worked hard for this, and my skills helped me succeed." Try to see your abilities as something you can grow and improve, not something fixed.
Talk About It: Imposter syndrome likes to hide. Share how you feel with trusted friends, mentors, colleagues, or family members. You'll likely discover that many people you admire have experienced similar feelings, which can significantly reduce feelings of isolation.
Celebrate Your Wins: Don't just brush off your achievements. Take time to genuinely celebrate your successes, no matter how small. This helps to re-wire your brain to internalize your accomplishments.
When to Seek Professional Support
While self-help strategies are incredibly valuable, imposter syndrome can sometimes be deeply rooted and intertwined with other mental health challenges like anxiety or depression. If your imposter feelings are consistently overwhelming, significantly impacting your daily life, relationships, or career, or if they are accompanied by persistent low mood, excessive worry, or difficulty functioning, it's a strong indicator that professional support could be beneficial.
Consulting a mental health professional, such as a therapist or counselor, can provide a safe and confidential space to explore the underlying causes of your imposter syndrome. Approaches like Cognitive Behavioral Therapy (CBT) are particularly effective. CBT helps you identify and challenge negative thought patterns and beliefs that perpetuate imposter feelings, replacing them with more realistic and constructive perspectives.
In some cases, if imposter syndrome is strongly linked to significant anxiety, depression, or other mood disorders, talking to a psychiatrist might be a helpful step. A psychiatrist is a medical doctor specializing in mental health who can assess your overall mental well-being. While there isn't a specific medication for imposter syndrome itself, a psychiatrist can discuss medication management services if they identify an underlying condition like clinical depression or a severe anxiety disorder that is contributing to your feelings of being a fraud. Addressing these related conditions with medication, alongside therapy, can sometimes reduce the intensity of imposter feelings and make it easier to benefit from other coping strategies.
Remember, seeking professional help is a sign of strength, not weakness, and can provide invaluable tools for long-term well-being.
Conclusion
Imposter syndrome is a widespread phenomenon that can make even the most accomplished individuals feel like frauds. By understanding its nature, recognizing its impact, and implementing practical strategies, you can begin to dismantle the inner critic and embrace your true capabilities. If the struggle feels too heavy to bear alone, remember that a mental health professional, including therapists and psychiatrists, can offer expert guidance and support, helping you to confidently own your successes and live a life aligned with your true potential. You are not alone, and you are more capable than you know.