Imposter syndrome, or imposter phenomenon, is an intense or recurrent feeling of extreme self-doubt. It often comes with thoughts that your successes are due to luck or an oversight instead of hard work and skill. Fear of being exposed as a fraud, thinking you’re not as good as others think you are, or feeling unworthy of success are other symptoms of imposter syndrome.
Although it isn’t a recognized psychological disorder, imposter syndrome can cause significant problems in everyday life and may become debilitating if not addressed.
Who Gets Imposter Syndrome?
People with imposter syndrome often feel they are the only ones who experience it. However, most people say they experience imposter syndrome at some point during their lifetimes. Although prevalence rates vary greatly by the group being studied, reports of symptoms were especially high among ethnic minority groups. People with supportive relationships and positive coping skills are less likely to get imposter syndrome.
In most cases, women and men experience imposter syndrome equally. However, women who experience sex-based discrimination or stigma at school or work may be more susceptible to impostor syndrome.
Similarly, people of all races and ethnicities experience imposter syndrome. However, people of color who encounter race or ethnicity-based stigma or discrimination may be more likely to have it.
Imposter syndrome has nothing to do with how much education you have or how long you have worked in your field. Students, young professionals, and seasoned experts can all be affected. High-achieving, successful people may, in fact, be more likely to have imposter syndrome. Perfectionism and imposter syndrome often happen together.
If you feel the weight of imposter syndrome, it may be helpful to know that actual imposters don’t get imposter syndrome.
What are the Effects of Imposter Syndrome?
Imposter syndrome can interfere with academic and professional success.
Students with imposter syndrome may:
- Ask fewer questions due to fear of looking unprepared or unintelligent.
- Experience more test anxiety even when they typically do well.
Professionals may:
- Be more likely to stay in a job they don’t like.
- Experience lower job satisfaction.
- Have higher rates of burnout.
- Hesitate to ask for a raise.
Imposter syndrome can also get in the way of home life. You may worry about your parenting skills or question how your spouse could love you as much as they do.
Relationship-related imposter syndrome may cause people to leave a partner when things are going well because they fear they aren’t good enough.
How is Imposter Syndrome Treated?
Taking steps to treat imposter syndrome can improve your quality of life.
If you are experiencing imposter syndrome, it may be helpful to:
- Join or start an affinity group, such as a monthly lunch for Black female professionals or a discussion group for Latino college students.
- Keep evidence of success by printing out a positive email from a colleague or putting a card your child gave you on the fridge.
- Make a list of achievements or things you’re proud of and add to it regularly.
- Talk to a friend about how you’re feeling.
- Practice mindfulness or meditation.
- See a therapist.
- Talk to a friend about how you’re feeling.
Talk With a Professional
To learn more about imposter syndrome and how to get help, talk with your primary care provider or call St. Elizabeth Physicians Behavioral Health at (859) 301-5901.
