Imposter syndrome is a psychological pattern in which an individual doubts their skills, talents or accomplishments and has a persistent internalized fear of being exposed as a “fraud”. Despite external evidence of their competence, those experiencing imposter syndrome remain convinced that they are frauds and do not deserve all they have achieved. Rather than feeling satisfied or proud of their accomplishments, they feel like imposters.
What causes imposter syndrome?
There are a few key factors that contribute to imposter syndrome:
- Perfectionism – People with imposter syndrome often set excessively high standards for themselves and have perfectionist tendencies. When they fail to reach these lofty goals, they view it as proof of their inadequacy.
- Discounting praise and achievements – Individuals struggling with imposter syndrome tend to discount external evidence that contradicts their inner feelings of fraudulence. They may explain away praise, achievements and successes as luck or timing rather than proof of their ability.
- Focusing on flaws – Those with imposter syndrome zero in on their flaws or mistakes, viewing them as further evidence that they do not deserve their success. The discount their strengths and accomplishments.
- Comparing themselves to others – People with imposter syndrome often compare themselves negatively to others, convinced that others are more successful, talented or intelligent than they are.
- External attribution – Attributing success to external factors rather than internal ones perpetuates imposter syndrome. Individuals convince themselves that they succeeded due to chance rather than their efforts or abilities.
The 5 types of imposter syndrome
While imposter syndrome often develops in a work context, it can manifest in other areas of life as well. There are 5 main types of imposter phenomenon:
1. Workplace imposter syndrome
Workplace imposter syndrome involves feeling like a fraud in your job or career. Despite their qualifications, experience and proven track record, sufferers are convinced they are not capable and will soon be exposed as intellectual frauds. Studies estimate that up to 70% of people experience workplace imposter syndrome at some point in their career.
Common signs of workplace imposter syndrome include:
- Feeling undeserving of achievements or promotions
- Attributing success to external factors like luck or charm rather than ability
- Fear that others will discover you are not as capable as they think
- Avoiding challenges or opportunities for growth for fear of failure
- Overpreparing excessively for presentations or meetings
- Feeling inadequate or distressed when given constructive feedback
- Secretly feeling less capable than colleagues at a similar level
2. Imposter syndrome in relationships
In relationships, imposter syndrome can involve feeling unworthy of your partner’s love and affection. You may question why your partner is with you or convince yourself that you tricked them into loving you. Signs can include:
- Feeling you do not deserve your partner
- Fearing your partner will realize you are not as kind, attractive or interesting as they think
- Worrying your partner will meet someone better and leave you
- Constantly seeking validation from your partner
- Difficulty internalizing or accepting your partner’s love and compliments
- Questioning why your partner loves you
- Feeling like an emotional fraud or failure as a partner
3. Imposter syndrome among high achievers
Ironically, imposter syndrome is particularly common among high achievers. Often those at the top of their field feel like undeserving frauds. A 1978 study found that high achieving people tend to attribute their accomplishments to external factors, luck or timing rather than their own abilities and efforts. Signs include:
- Feeling your achievements are a result of external factors, not internal merit
- Attributing success to charm, luck or deceiving others into overestimating your abilities
- Being preoccupied with the possibility of failure after a long series of successes
- Emotional fluctuations after an achievement like guilt, anxiety, depression
- Secretly feeling less competent than peers despite outperforming them
- Oversimplifying or undervaluing achievements and abilities
4. Imposter syndrome among minorities
Imposter syndrome disproportionately affects minority groups. Studies suggest that internalized stereotypes, societal biases and having fewer role models contribute to higher rates of imposter syndrome. Minorities may question if they truly earned achievements or were recipients of special treatment based on race, gender, sexual orientation or other minority status.
Common signs include:
- Feeling you only got opportunities due to being part of a minority group
- Worrying others only support you to fill a diversity quota
- Undervaluing your unique skills, perspectives and experiences
- Assuming you are less qualified or accomplished than peers
- Fearing you will fulfill negative stereotypes about your minority group
5. Imposter syndrome in friendships
In close friendships, imposter syndrome may involve worries that your friendships are disingenuous or fragile. You may feel undeserving of your friend’s love and loyalty or like you tricked them into being your friend. Signs can include:
- Fearing your friends will abandon you if your “true self” is exposed
- Worrying your friends are closer with each other than they are with you
- Questioning if you bring enough value to the friendship
- Doubting why they choose to be your friend
- Constantly seeking validation from friends
- Comparing yourself negatively to other friends in the group
Common traits and thought patterns
While imposter syndrome can manifest in different contexts, there are shared thought patterns and traits among sufferers:
| Common Traits | Common Thought Patterns |
|---|---|
| – Perfectionism | – Discounting praise and positive feedback |
| – Reluctance to ask for help | – Focusing on perceived inadequacies and flaws |
| – Difficulty internalizing success | – Dismissing successes and achievements as luck |
| – Heightened anxiety | – Attributing success to deceiving others |
| – Depression | – Feeling undeserving of accomplishments |
| – Self-doubt | – Viewing themselves as intellectual frauds |
| – Comparing themselves to others | – Fear of failure and being exposed |
This problematic pattern of discounting achievements, focusing on self-perceived inadequacies, and attributing success to external factors perpetuates imposter syndrome.
Risk factors
Certain factors can increase the risk of developing imposter syndrome:
- Perfectionism – Unrealistic standards set you up to fail and discount achievements.
- First-generation achiever – Being first in your family to achieve success can fuel imposter thoughts.
- Minority status – Discrimination and lack of role models increase vulnerability.
- High achiever – Prodigies and those reaching milestones early often struggle.
- New challenges – Major transitions like promotions or new degrees spark imposter fears.
- Women – More likely to experience imposter syndrome due to societal gender biases.
Overcoming imposter syndrome
While imposter syndrome can be challenging to overcome, these strategies can help:
- Reframe automatic negative thoughts – Recognize distorted thought patterns. Ask yourself if there is evidence contradicting these thoughts.
- Adopt a growth mindset – View abilities as developed through effort rather than fixed traits.
- Focus on learning – Success is a process, not an outcome. View mistakes as part of learning.
- Talk to trusted friends and mentors – Confide in positive people who can offer reassurance and perspective.
- Make a list of your skills and achievements – Refer to concrete evidence of your competence when self-doubt creeps in.
- Celebrate your successes – Practice self-acknowledgement rather than just focusing on perceived failures.
- Be your own best advocate – Don’t underestimate your worth or negatively compare yourself to others.
When to seek professional help
It’s common to occasionally doubt yourself and feel insecure. But if imposter syndrome is severely impacting your mental health, ability to function, or quality of life, seek professional support. A therapist can help you identify the roots of imposter syndrome and break negative thought cycles. Medication may be beneficial in some cases as well.
Signs it’s time to seek help include:
- Depression or generalized anxiety disorder
- Inability to enjoy career or academic successes
- Difficulties with relationships and friendships
- Perfectionism and workaholism at the expense of health
- Procrastination and self-sabotage
- Substance abuse or other unhealthy coping mechanisms
Catching imposter syndrome early and taking steps to overcome it can prevent it from negatively impacting your mental health, wellbeing and potential.
Conclusion
Imposter syndrome involves an internalized fear of being inadequate or undeserving of achievements. It commonly affects workplaces, relationships, friendships, high achievers, and minority groups. While imposter feelings are challenging, adopting healthy mindsets around effort and growth, celebrating your successes, and seeking support can help overcome self-doubt.