Have you ever felt like your success isn’t because of you? You might think: I got an A+ on the exam solely because it was easy, or my boss will find out that I’ve been pretending to know stuff all along. Imposter syndrome is a feeling of nervousness accompanied by the belief that you’ll be “found out.”
Research shows that nearly 70% of people will experience imposter syndrome at least once in their lives. So, learning about it can reassure you that you’re not alone.
Signs You Might Have Imposter Syndrome
People with imposter syndrome feel like they’re frauds despite there being abundant evidence of their achievements. The concept of imposter syndrome was introduced by psychologists Pauline Rose Clance and Suzanne Innes in the late 1970s. They noticed that high-achieving women privately doubted their abilities.
Imposter syndrome has come a long way since then. It can affect anyone, regardless of their social status, work background, expertise, or skills. Here are some signs you have imposter syndrome:
- You downplay your strengths.
- You attribute your success to luck or outside factors.
- You believe you don’t deserve appreciation.
- You set unrealistically high standards for yourself and feel inadequate when they’re not met.
- You have a hard time accepting praise.
- You believe you’ll eventually be found out as a phony.
- You overwork to cover previous inadequacies.
- You compare yourself negatively to others.
- You berate your performance.
The list goes on…
Tailored therapy services can help identify signs of imposter syndrome that might not be apparent on universal lists.
Impact of Imposter Syndrome
Here’s how imposter syndrome can impact daily life:
Decreased self-esteem – Imposter syndrome eats away at your self-esteem. You question your achievements and abilities, and wonder Do I actually deserve this? The medal you won in middle school for being a high-achieving student or that Employee of the Month award resting on your shelf — it all feels wrong.
Increased anxiety and stress – Low self-esteem and the fear of failure trigger stress and anxiety. You find yourself staying up at night rehearsing for a client pitch (the one you’ve aced numerous times), so no one finds out you are a fraud. Many people find it hard to concentrate and experience symptoms like increased heart rate and difficulty breathing.
Low Productivity – People with imposter syndrome often avoid taking on new opportunities because it gives other people another chance to realize you’re not good enough. This can limit career growth.
Ways to Combat Imposter Syndrome
So, how do you get past this feeling of fakeness? As much as we’d like it to be, there is no one-size-fits-all solution or treatment. Here are some coping mechanisms that work for a lot of people:
Share Your Feelings. The only way to get rid of irrational beliefs is to share them. Be it a friend or a therapist, share your feelings.
Imagine yourself in someone else’s shoes. If you have an accomplished and successful colleague, would you think they’re a fraud or don’t know anything?
Challenge negative self-talk. The next time you’re thinking negatively about your achievements, redirect those thoughts or replace them with more realistic and positive affirmations.
Cultivate self-compassion. Treat yourself with the same kindness and empathy that you would show to someone else.