What Is Imposter Syndrome?

You may have heard of imposter syndrome but unless you have suffered form it you may not have paid too much attention. The term was first coined in the late 1970’s by two psychologists, Pauline Rose Clance and Suzanne Imes. They described the condition as “imposter phenomenon” and noted it in a group of high-achieving women.

There has been numerous studies completed since then which showed the condition as disproportionately affecting high-achieving people. These people find it difficult to accept their accomplishments. Imposter syndrome has been defined as “doubting your abilities and feeling like a fraud”.

Yes we all have days when we doubt ourselves but if that continues on a daily bases and interferes with your life and work then you probably have imposter syndrome and need support.

Common Signs of Imposter Syndrome.

Impostor syndrome is not a recognized disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). But there is a high chance you will experience at least one episode in your lifetime. Studies show that approximately 70% of the population does at least once. So you are not alone here.

Some of the common signs of imposter syndrome include:

1. Unable to realistically assess your competence and skills levels.
2. Never accepting your own successes and crediting these to external factors. You seem to be unable of internalizing your success. So you downplay how you got your career, home, car, etc. You might add that it’s all down to luck. Anyone could have achieved what you have achieved despite not having your credentials and experience.
3. You disregard people’s compliments and congratulations. You may think people are just being kind or nice to you. What they are saying couldn’t possibly be true. For anyone else this kind of thinking doesn’t make sense. But it makes perfect sense for you because of imposter syndrome and limiting core beliefs.
4. You procrastinate and are a perfectionist. Questioning everything you do.
5. Constantly finding fault with your performance.
6. Fear that you won’t live up to expectations and never questioning whose expectations they are or whether they are realistic.
7. Overachieving and over preparing.
8. Self-sabotage.
9. Self-doubt and fear of being “found out”.
10. Setting yourself up for failure by setting unrealistic goals and then berating yourself for failing.
11. High levels of anxiety.
12. Negative thinking cycles, with a core belief of not being “good enough” in some way. Which drives behaviour, emotions and physical responses in turn.

If you recognize that you have some or all of these signs then you are not alone. Even famous people have spoken about feeling like imposters. Emma Watson, Tom Hanks, Michelle Obama, Charlize Theron, Kate Winslet, David Bowie, to name but a few.

Some Factors That May Causes Imposter Syndrome

Many factors have been attributed to causing imposter syndrome. These may include social anxiety, family, personality, and life changes. Some types of imposter syndrome might give you a clue as to where your imposter syndrome might be based. These types include: the perfectionist, the superhero, the expert, the natural genius, and the soloist.

Help For Imposter Syndrome.

The first thing with anything related to how we think about ourselves is awareness. If you are not aware of something then you cannot change it. Then we have to be will to admit that imposter syndrome has reared its ugly head for us and ask ourselves some questions.

Questions You Could Start With.

1. Can I recognize any of the signs from the list above?
2. In what way has imposter syndrome affected my life? Work, relationships with -family, friends, partner, children, property – car, home, other, my health, happiness, etc. Any area you can think of.
3. In what areas do I play it small because of imposter syndrome?
4. Can I recognize any negative thinking and core beliefs I have about myself?
5. Do I over think my work? Presentations, projects, etc.
6. Am I failing to recognize my own achievements and successes?
7. Do I feel highly sensitive to constructive criticism?
8. Do I agonize over even small errors – in work or home life?

Changing and challenging your core beliefs will be at the heart of the issue and these can be hard to change on your own. You need support from a therapist.

Get Support.

Once we are aware that imposter syndrome is in our lives then we can ask for support. You will need plenty of support to overcome it. Not just from a therapist but also your support system. Watch your environment and those you spend time with here too. These will always influence how we feel about ourselves. So become more observant of things, places and people that surround you.

Most of the time we will not talk about what is going on or how we are feeling, even to those we are closest to. Just like other conditions it tends to keep us isolated as we think we are the only one. But we have to remember we are not alone, as I said approximately 70% of people have experienced imposter syndrome at least once. So start by reaching out for positive support and therapy. You may be surprised to learn who has felt like this or still does in your life and work.

Talking with positive supporters about how you feel stops the isolation and loneliness from keeping you trapped. What we keep hidden only allows it to fester. Stop fighting your feelings as well. It’s okay to admit to yourself, and hopefully your therapist, that things are not going well right now. Again acknowledging how we feel and what we are thinking helps bring things to light. It allows us to take the steps needed to change those core beliefs that are at the heart of our imposter syndrome.

Stop The Comparison Game.

One of the biggest barriers to self-love and self-care is the comparison trap. We need both if we are to overcome imposter syndrome. We can all too easily fall into the comparison trap especially if we have imposter syndrome.  It really is a horrible mental phenomenon. Imposter syndrome keeps us comparing and thinking that someone else knows something we don’t or they are better than we are.

It really brings out our inner negative thoughts and core beliefs which then help to cultivate the habit further. It really brings out our negative core belief of not feeling good enough. We forget that comparison is a habit and as such can be changed.

It’s time that we have to make up our mind that the comparison game is not helping our imposter syndrome. We have to refuse to allow it to stop us anymore and to stop fueling it. Be careful who you listen to and what you consume visually and aurally will help. But so will pushing through on realistic goals. Being consistent in taking small actionable steps and not allowing comparisons to hold you back will also help.

Use Social Media In Moderation!

Social media and any form of media can be bad for our mental health. This is particularly true if you suffer from imposter syndrome. You are being constantly bombarded with images and language that promotes negative self-image and the comparison game. Try to at least limit the amount you watch and balance it out with more positive things in your life.

As I said above we need more positive supports in our life and to talk with positive family and friends more. So we could spend some of that social media/TV time with positive friends, family instead of on these negative comparisons. Or by getting out for a short walk, meditating, etc., we can help our overall health improve.

In general, it’s about being more discerning about what and who you spend your time with, in this sense online or with other forms of the media. Plus doing things that you enjoy and that can bring back the pleasure in life this helps your recovery from imposter syndrome.

Celebrate Yourself!

It’s important to remind yourself of all your talents, achievements, and blessings, no matter how small. When we suffer from imposter syndrome we fail to recognize our self. We pass the praise all too easily, don’t acknowledge the achievements or blessings we have in our life. Now is the time where we need to celebrate our uniqueness every day.

We can do this in a number of ways. Keep a compliments jar or nightly journal with your win of the day. Accept a compliment with a simple “Thank You”. You will have to force yourself to own these at first but you need to start reclaiming your power over imposter syndrome. If you feel you are having a bad day then re-read these to boost your self-esteem and confidence.

Other ideas you can use here could be: having a rewards and treats system, keep a gratitude list, use visualizations and affirmations also.

Remember that you’re not alone! It’s all about taking consistent actionable baby steps towards your recovery goal. It’s about progress not perfection here. Remember to reward yourself for taking those steps forward. Never withhold those treats and rewards. You will be tempted. It’s all about celebrating you and building up your self-confidence.

Work With Me.

Remember you are allowed to ask for support. No one is an island. If you need extra support then you can also work with me. We all struggle with stress and overwhelm from time to time. If you find this has become a problem for you and you’d like some support then schedule an appointment with me.