What is Imposter Syndrome, Why It Happens and What You Can Do About It
Imposter syndrome is a term that’s been highlighted in the media for the past several years. In 2010, Tina Fey described imposter syndrome as fluctuating “between extreme egomania and a complete feeling of: I’m a fraud! Oh god, they’re onto me! I’m a fraud.”
Whether you’re at work, on a date, or meeting a new friend for coffee, it’s understandable to fear that you may be exposed for being a “phony” or “fraud”. Even though there have not been consistent studies about the prevalence of imposter syndrome, research is clear that imposter syndrome affects men and women across all ages.
Because imposter syndrome at work is so prevalent, it’s important to take a deeper dive into what it actually is. Today, we’ll discuss…
- What is imposter syndrome and how does it affect us?
- The cycle of imposter syndrome, bias, anxiety, and burnout
- How can we recognize and shake imposter syndrome?
What Is Imposter Syndrome and How Does It Affect us?
The concept of imposter syndrome was first used in 1978 “to describe an individual’s experience of intellectual phoniness and fear of exposure”. Often, people struggling with imposter syndrome will have difficulty internalizing their own successes. This may look like someone believing their success has come from luck, help from others, or some type of fortunate mistake. Even if they have peers and supervisors who believe in their capabilities, those experiencing imposter syndrome may lack the confidence that they’ll be able to replicate their success.
Those with imposter syndrome may experience an overwhelming amount of fear that can cause them to self-monitor their own behavior. Imposter syndrome at work also may result in a fear of failure, fear of success, perfectionism, procrastination, and workaholism.
Imposter syndrome can “lead to anxiety, depression, decreased job satisfaction, lack of confidence, and an inability to achieve goals.” At the end of the day, imposter syndrome stems from doubting our capabilities, lack of internal validation, and having unreasonably high expectations of ourselves.
The Link Between Imposter Syndrome and Burnout
Let’s examine the roots of imposter syndrome to get a better idea of its context.
When the term “imposter phenomenon” was first coined in 1978, researchers found much higher rates of these feelings among women in professional settings. However, further research has shown imposter syndrome is prevalent in both men and women in a variety of settings.
Researchers discovered that imposter syndrome may correlate with family background and the demographic makeup of the industry we choose to pursue. None of this is terribly surprising. If I was the first in my family to pursue a career in a high-level industry that’s dominated by people who do not look like me, of course I may question if I fit in, if others accept me, or if I can be successful in this field.
This view of imposter syndrome highlights that this phenomenon may be rooted in implicit bias. Implicit biases, or negative unconscious attitudes about a specific group, may cause us to plant doubts in our own heads that we aren’t supposed to be successful because we don’t fit in.
As we struggle with these implicit biases and experience decreased levels of confidence, we might find ourselves hyperfocusing on mistakes, internalizing failures, and emphasizing an unattainable level of perfectionism. We also may increase pressure on ourselves to perform so we can show others that we deserve a seat at the table.
One can imagine what these feelings might result in. When we persistently experience low levels of confidence, anxiety regarding our mistakes, and a continued drive towards perfectionism, we create a recipe for burnout: a loss of enthusiasm for work, feelings of cynicism, and a low sense of personal accomplishment.
Numerous studies have linked together career imposter syndrome, implicit bias, and burnout amongst medical professionals particularly. These studies have found that medical students and professionals from minority groups experienced higher levels of imposter syndrome, implicit bias, and burnout, compared with white men in the profession.
There is an interplay between imposture syndrome, implicit bias, burnout, and performance at one’s job. Even if you are not in the medical field, these concepts can all interact to harm the way you show up at your job and can hurt your self-esteem.
Signs You Might Have Imposter Syndrome at Work
In order to overcome feelings of imposter syndrome, it’s important to first learn how to recognize signs that this is actually what you’re experiencing. Here are a few clear indicators that you’re currently feeling imposter syndrome at work:
- You view your success as simply because of outside factors, such as luck or help from others
- If you make a mistake, you believe people will expose you for the phony you are
- You feel that all your work has to be perfect before you can submit it to your team or boss
- You unwittingly partake in black-and-white thinking, where your success and failure are viewed as absolutes and there’s little room for anything in between
If you’re experiencing any of the above, it’s important to give yourself a little reality check. Do you have concrete evidence that any of these thoughts are true? Has anyone at work had a conversation with you about your performance?
If you can’t find evidence that supports these feelings, you may be experiencing symptoms of imposter syndrome. Luckily enough, there are things you can do to try to resolve these difficult feelings!
4 Ways to Start Challenging Imposter Syndrome
The following suggestions are research-backed techniques to start overcoming imposter syndrome at your work (but it’s going to take a much deeper dive, probably with a therapist, to make real change).
- Share your feelings
Is there a trusted colleague or mentor that you can confide in? They may even be experiencing imposter syndrome themselves! - Celebrate your wins
It’s often easy to brush off your successes at work. When giving yourself feedback, remember to highlight your strengths as well as your weaknesses. - Break the pattern of perfectionism
You don’t have to lower your standards, but it’s important to remind yourself that making mistakes is an opportunity to grow. It does not mean you are a fraud. - Accept imposter syndrome as something you struggle with
Tthe more you name this, the easier it will be to resolve. Understanding that these feelings are a result of imposter syndrome may help you when you get a new promotion or experience a career pivot.
It can also be helpful to know that you’re not alone in experiencing imposter syndrome. The next time you feel those familiar pangs of insecurity before a big meeting, just remember that most likely, at least one other person is feeling the exact same way. You are certainly not the first person to be experiencing imposter syndrome and you will not be the last.
Want to Explore Imposter Syndrome Together?
If imposter syndrome is a pressing concern for you or is something you can’t seem to shake, we can help you process these feelings.
At Lightline Therapy, we help high achieving adults process life transitions, career uncertainties, and build healthy relationships with peers and colleagues. We help you dig deep to understand your feelings of imposter syndrome and problem-solve together to explore ways for you to feel better.
Book a free consultation with me to get started.
FAQs
1. What causes imposter syndrome in the first place?
Imposter syndrome usually stems from a combination of reliance on external validation, personality traits, and social or professional dynamics. Many people who struggle with it grew up in environments where success was tied to external approval, not internal validation. Others may feel like outsiders in their field, often due to race, gender, class, or identity, which reinforces the belief that they don’t truly belong, even when they’re qualified.
2. Can imposter syndrome come and go, or is it constant?
Imposter syndrome shows up for most people during periods of transition or stress. Think about starting a new job, taking on more responsibility, or entering a space where they feel like “the only one.” It might ease during more stable times but resurface when stakes feel high or visibility increases. The good news is that with awareness and support, you can recognize the pattern and respond differently when it returns.
3. What’s the overlap between imposter syndrome and just being humble?
Humility is the ability to acknowledge your limitations without devaluing your strengths. Imposter syndrome, on the other hand, makes it hard to internalize your accomplishments at all. It tells you that success is a fluke, or that you’re just good at faking it. Where humility can coexist with confidence, imposter syndrome tends to erode it.
4. What does my imposter syndrome mean for my job?
Having imposter syndrome does not mean that you can’t handle your job or that you need to find a new career path. Most people with imposter syndrome are more competent than they give themselves credit for. While feeling like a fraud is valid, it’s not necessarily correct. It just means that you’ve internalized unrealistic standards or learned to equate competence with perfection. The goal isn’t to “prove” yourself, but to start trusting that you already belong.
