LYNX LIFE LIBRARY

Do you ever feel that you are not as competent or intelligent as others might think, and that you are undeserving of your achievements? If so, you may be struggling with imposter syndrome. While not a diagnosis, imposter syndrome is a common psychological experience in which a person suffers from feelings of intellectual, academic, or professional fraudulence, even when accomplishments and successes appear evident. Unfortunately, these feelings of self-doubt tend to creep up when we are facing our biggest challenges, and we need our self-confidence the most. 

Indicators of Imposter Syndrome

Research suggests that 70% of adults may experience imposter syndrome at least once in their lifetime. Those with marginalized identities are more likely to experience imposter syndrome, however, it is important to distinguish imposter syndrome from discrimination, in which abilities and achievements are not acknowledged by others. While many people have passing moments of low self-esteem, imposter syndrome is characterized by a persistent sense of self-doubt despite evidence of intelligence, achievements, and successes. 

Imposter syndrome can come in the form of feeling like you do not belong in a class or in a role at work, or that you are undeserving of an accomplishment or recognition. Those struggling with imposter syndrome may fear that they will be "found out" for their supposed incompetence. They may avoid sharing their successes with others, attribute achievements to external factors, or deflect compliments or praise. Worse, imposter syndrome prevents some from taking on any new challenges at all, leaving them feeling stuck in spite of their abilities. 

When it Strikes

While some may experience imposter syndrome on an ongoing basis, it typically accompanies periods of significant transition or challenges. Starting college, beginning a new job, or graduating are just some catalysts for imposter syndrome. The experience can perpetuate a cycle of self-doubt, fear, and anxiety, which can lead to unhelpful reactions including perfectionism and harsh self-criticism. If you are stuck in this cycle, you may feel that you will never be good enough to belong where you are and must therefore work far harder and to a much higher standard than others around you. This can lead to burnout and stress in addition to symptoms of anxiety and depression. It may also prevent you from celebrating your achievements or leveraging them to meet your goals. 

What to do About It

Luckily, there are strategies to overcome imposter syndrome and to embrace your achievements and successes. 

Acknowledge and face the feeling

It is usually not helpful to push things down or fight feelings, they just pop back up. Acknowledge that you are experiencing imposter syndrome and validate the significant impact it is having on you.

Engage in self-compassion

Imagine how you may talk to a close friend who is struggling to believe they deserve their successes and write down a compassionate message that you may say to them. Read this message of kindness to yourself. 

Assess your abilities

Reflect on the skills, knowledge, talent, and other factors that helped get you where you are today. Consider how you may use those elements to continue to learn and grow through new challenges.

Stop comparing yourself to others

When comparing yourself to others you will always find something they are better at, just as they would with you. Comparing misses the point. It is your unique combination of strengths and traits that make you valuable in any given environment.

Find a mentor 

A mentor can help enhance your confidence, particularly in new environments, and can provide both positive feedback and constructive criticism to help guide you through challenges. 

Talk with peers

Feeling isolated can rob you of perspective around your experiences. Through talking with peers, you may find their stories relatable, and you may also benefit from the diversity of their worldviews. 

Generate a post-mistake action plan

Striving to be mistake-proof generates extreme perpetual anxiety, while, ironically, leaving no room to learn or grow. Instead of committing to perfectionism, commit to a plan to grow through mistakes with self-compassion. 

Seek professional support

A counselor can help you to develop and implement strategies to cope with imposter syndrome and the associated symptoms of anxiety and depression. Therapy can also help you to resolve underlying issues that contribute to distress.

Things to Remember

You got where you are based on your merits, and you deserve your accomplishments and successes. Everyone makes mistakes and everyone is learning as they go, just like you. Your unique story, identity, personality, and history are assets in the challenges that you face.