Unmasking Imposter Syndrome

Unmasking Imposter Syndrome

By Lauren Chapin, LCSW

When I sat down to write this blog post, I was struck by the irony of my thoughts. “Am I qualified to speak on this topic?” “What could I possibly add to the knowledge base?” I had to laugh, because while writing this post on imposter syndrome I was experiencing it myself! 

What is imposter syndrome?
    Imposter syndrome is the feeling of being unable to recognize that one’s successes or achievements are related to one’s own abilities. Those who experience imposter syndrome are more likely to attribute something like a promotion to sheer luck, all the while thinking, “they have no idea that I don’t know what I’m doing.” Imposter syndrome can make you feel like you don’t belong, that you’re lacking skills, and that you are going to be “exposed” for being a fraud at any moment.

    Imposter syndrome affects both men and women from varying racial and ethnic backgrounds. It most commonly affects high achieving perfectionists, such as those in graduate school or high-pressure occupations, who feel that nothing they do is up to snuff (despite evidence to the contrary). According to the American Psychological Association, while this is a common phenomenon, there is a fear that once you admit to feeling this way, your fears will be confirmed by those around you. However, since social support is positively correlated with reducing imposter syndrome, talking openly about these feelings reduces stigma.

What’s the harm?
    While it could be argued that minimizing your achievements is a way to remain humble, research suggests that imposter syndrome is linked to negative outcomes, like poor self-esteem. Not only might you feel like you don’t know what you’re doing, but you may unfavorably compare yourself to the “smarter” and “more qualified” people around you. Further, if you have difficulty taking credit for your accomplishments, this does not leave room to build competence, acknowledge strengths, and grow from mistakes.

    In the workplace, imposter syndrome is even more detrimental. According to a study published in the Journal of General Internal Medicine, it can increase workplace stress, contribute to burnout, and result in decreased job performance and satisfaction over time. Unfortunately, this can also impact career advancement. If a person does not feel like they have the qualifications or ability to to move forward in their career, they may not apply for promotions, seek higher paying jobs, or take on leadership roles. 

So what can be done?
    There are several things you can do to reduce feelings of imposter syndrome and its impact. First, talk to somebody whom you trust to give you balanced feedback on your performance. Since this is a common experience, it is likely that even those you look up to and admire have also felt this way from time to time! 

    Next, pay attention to how often you’re comparing yourself to the people around you. Instead of measuring yourself against others, write down what it is you already do well or how you have improved in the past year. This can serve as a reminder of your progress and growth when you are feeling inadequate. 

    Another way to manage imposter syndrome is to challenge your thoughts. If you are having the thought, “I’m not good enough” or, “I don’t know what I’m doing,” remind yourself that this is just a thought that your brain habitually throws at you to keep you from trying new things (thus keeping you “safe”). See what it feels like to thank your brain for having this thought without letting it guide your behavior. 

    A final way to combat imposter syndrome is to help other people. As suggested by the American Psychological Association, a helpful method to recognize your own expertise is to teach someone else. Whether this be through tutoring, mentorship, or conducting trainings, sharing your knowledge base and watching others benefit from it can go a long way in improving your own feelings of adequacy. 

    It can feel shameful and lonely to deal with imposter syndrome, but remember that true imposters probably don’t even notice that improvement is needed. Do your best, learn from your mistakes, and remember to properly reward your successes.  

​