Imposter syndrome is a condition that affects high-achieving individuals who doubt their abilities and fear being exposed as frauds or imposters, despite their objective successes. It is characterized by pervasive feelings of fraudulence and inadequacy. Psychologists Pauline Rose Clance and Suzanne Imes first described the phenomenon in their 1978 paper “The Imposter Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention,” where it was initially observed in high-achieving women.
The concept of imposter syndrome has progressed significantly since then. Various statistics in countless studies and articles point to one significant key idea: influential factors within one’s environment greatly contribute to the thought process of “not being good enough,” and it can affect anyone, regardless of position, status, or lifestyle. If left unchecked, these thoughts can hinder individuals from realizing what they truly can do.
As more people become open to discussing imposter syndrome on social media, many have come forward to talk about how it affects them and how they see themselves. However, despite multiple discussions and open conversations, people’s degree of familiarity with it may vary. Many may dismiss it as a mere natural occurrence of being nervous or simply a common thought process for wanting to excel.
According to psychologist Milan Ljubincic of Adelaide Psychology, “Imposter syndrome is the constant feeling of being a fraud. The sense of inadequacy or not being worthy is felt strongly and is difficult to avoid. It’s not only about feeling like an imposter when others find out about their achievements, it’s also about feeling like one even when their accomplishments stay hidden.”
Knowing The Signs of Imposter Syndrome
True imposter feelings involve self-doubt, uncertainty about one’s own talents and abilities, and a sense of unworthiness. Individuals with this syndrome think they’ve fooled other people into believing they are someone they are not.
According to Ljubincic, people may be suffering from imposter syndrome when:
- They compare themselves to others and feel undeserving of their success, believing it was because of luck and not their effort. They feel others are more talented or worthy of the accomplishments they have achieved.
- They worry that when others find out about their self-perceived inadequacy and learn who they really are (e.g. an imposter), they will no longer be respected or valued.
- They acknowledge recognition and praise as forms of pity or sympathy.
- Despite their recognition and achievements, they feel like outsiders and don’t belong in their positions or field.
“Most people can identify with some form of these feelings throughout their lives, particularly when transitioning into new or uncommon situations or roles. However, the pervasive nature of imposter syndrome may exacerbate a person’s underlying low self-esteem and fear of failure, which in some cases can lead to clinical depression and anxiety,” says Ljubincic.
The Aftermath of Imposter Syndrome
The phenomenon can trigger low self-esteem and could lead to feelings of depression, anxiety, and guilt. People who suffer from it often strive to live as perfectionists, living in constant fear of discovery, feeling guilty or worthless when they can’t achieve a level of standard, and most of the time, feeling burned out and overwhelmed by continued efforts. Ljubincic elaborates that this can result in people having limiting beliefs, becoming too cautious about taking risks, and missing out on opportunities that could lead to personal growth and success.
Managing Imposter Syndrome
There’s no one-size fits all approach to effectively handling imposter syndrome. However, Milan Ljubincic says some strategies can help in managing it:
- Acknowledge the imposter feelings. Identifying and exposing imposter feelings can lighten the burden. “Feelings come and go, they are transient in nature. In those heavy moments, acknowledge the feelings and allow them to be. Don’t push them away, this will cause resistance. Then with your mind, shift your thoughts from destructive to constructive by reflecting on the positive life experiences that have led to your growth,” Ljubincic says.
- Communicate. During vulnerable times, talking to someone who understands the negative feelings one is going through – a friend, family member, or a professional – can offer some perspective and support. “Opening up and sharing with someone you trust can lighten the burden. Speaking to others in similar positions or circumstances can give us perspective on what others may be going through or have experienced. Oftentimes, we are not alone in our feelings,” says Ljubincic.
- Reflect. Sometimes stepping away from the pressure of proving oneself can provide clarity on one’s priorities and values. According to Ljubincic, “Taking a break from the stressful environment and going within can help regain perspective on who you really are. Who we are is not defined by the work we do or what others may think of us. Quiet contemplation can bring clarity on those areas of life that are truly important.”
- Appreciate praises. Learning to accept compliments graciously without feeling guilty or uncomfortable can be a crucial step. “It’s okay if someone thinks highly of something you have done, you may have accomplished more than you realize! Give yourself permission to accept compliments that come your way. Say ‘thank you, I appreciate that’ without diminishing yourself or rejecting the other person’s praise,” says Ljubincic.
- Seek professional help if necessary. If dealing with imposter syndrome alone is too overwhelming, professional guidance from a psychologist can be helpful in treating low self-esteem, anxiety, and other mental health problems that may be contributing to symptoms.
Caring for One’s Self-Identity
Recent traumatic events such as COVID-19, economic downturns, natural disasters, and civil unrest have affected people worldwide regardless of their life status, making them vulnerable to negative emotions and thoughts.
“Be kind to yourself,” says Milan Ljubincic. “Treating yourself better is an important first step in overcoming imposter syndrome. Everyone has moments of feeling inadequate, but recognizing this doesn’t mean you’re not worthy of your accomplishments, respect, or praise. Feeling like an imposter doesn’t mean you are one.”
If imposter syndrome is causing distress and limiting your ability to get on with life, speaking with a psychologist may help in identifying the underlying cause and offer practical strategies for dealing with depression, anxiety, and low-self esteem.
Milan Ljubincic is the principal psychologist at Adelaide Psychology and the author of the International Bestseller Island of Souls: Light within the Dark.
