What is Imposter Syndrome? Overcoming the Feeling of Being a Fraud

We've all had moments where we've felt like imposters, undeserving of our accomplishments or the praise we receive. That nagging voice in our head tells us it's just beginner's luck or that we've somehow deceived everyone around us. This persistent, sometimes debilitating feeling is known as imposter syndrome, and it affects more people than you might think.

What Is Imposter Syndrome?

"Imposter syndrome can be defined as a collection of feelings of inadequacy that persist even in face of information that indicates that the opposite is true. It is experienced internal or emotionally even though an impartial observer could attest to the person's competence." (Pauline Rose Clance and Suzanne Imes, who coined the term in 1978).

It's the persistent belief that you don't deserve your success, that your achievements are mere luck or deception, and that you'll eventually be exposed as a fraud.

What It Might Look Like

Imposter syndrome can manifest in various ways:

• Downplaying your accomplishments and attributing your success to luck or external factors

• Feeling like a fraud or a "fake" in your field or workplace, despite evidence of your competence

• Relentless self-criticism and perfectionism, setting unrealistic standards for yourself

• Overwhelming fear of failure or making mistakes, leading to procrastination or avoidance
  

• Overworking to compensate for perceived inadequacies, often sacrificing work-life balance

In some cases, imposter syndrome can be all too consuming, causing individuals to question their self-worth and abilities to the point of anxiety, depression, or even burnout.

Who Does It Affect?

Imposter syndrome can affect ANYONE. However, research suggests that it's particularly common among high-achievers, women, and individuals from underrepresented groups.

In the workplace, imposter syndrome can be crippling:

• Hesitating to speak up in meetings or share ideas due to self-doubt

• Declining promotions or new opportunities out of fear of being "found out"

• Overworking to prove your worth, at the expense of personal well-being

• Attributing your success to external factors rather than your own abilities

• Feeling like a fraud among your peers or colleagues, despite accomplishments.

What Imposter Syndrome Is Not

It's important to understand what imposter syndrome is not:

• It's not actually a syndrome: Despite the name, it's not a recognised psychological disorder, but a deeply-rooted psychological experience.

• It's not forever: Imposter syndrome is something that can be managed and overcome with the right strategies.

• It's not just self-doubt: While self-doubt is a component, imposter syndrome is a more pervasive and persistent feeling of being a fraud.

The Difference Between Imposter Syndrome And Self-Doubt

As just mentioned it’s important to highlight that imposter syndrome differs from the occasional feelings of self-doubt that everyone experiences from time to time. As author and researcher Valerie Young explains,

"If you feel inadequate only periodically, then you may just struggle with lack of self-confidence rather than the repetitive self-doubt of impostorism."

Occasional self-doubt is a natural part of the human experience, often arising when we face new challenges or venture outside our comfort zones. It's that fleeting worry or uncertainty about our abilities that prompts us to prepare more diligently or seek guidance when needed.

Imposter syndrome, on the other hand, is a persistent, internalised fear of being exposed as a fraud or fake, despite ample evidence of competence and success. It's a deep-rooted belief that one's accomplishments are not truly deserved or valid.

While occasional self-doubt can be overcome relatively easily through positive self-talk, reassurance from others, or further skill development, imposter syndrome is much more deeply ingrained and resistant to such methods. It often requires a more comprehensive approach involving mindset shifts, cognitive restructuring, and long-term self-compassion practices.

So, while it's perfectly normal to experience momentary pangs of self-doubt from time to time, the persistent, all-consuming fear of being a fraud is the hallmark of true imposter syndrome. Recognising this distinction is essential for tailoring the appropriate coping strategies and support needed to overcome these differing experiences of self-doubt.

Confronting Imposter Syndrome

Overcoming imposter syndrome is a journey, but it's possible with the right mindset and strategies. Here are some tips:

1. Recognise your accomplishments: Keep a record of your achievements, positive feedback, and successes, no matter how small. Refer to this when self-doubt arises.

2. Challenge your inner critic: Question the validity of negative thoughts and replace them with realistic self-talk.

3. Seek support: Share your feelings with trusted friends, colleagues, or a mentor. You'll find others have felt similarly.

4. Embrace imperfection: Perfectionism fuels imposter syndrome. Making mistakes is part of learning and growth (and life!).

5. Celebrate small wins: Don't wait for major accomplishments. Acknowledge the small victories along the way.

6. Practice self-compassion: Treat yourself with the same kindness you'd offer a friend.
   

Remember, imposter syndrome is common but doesn't define your worth. With self-compassion, you can embrace your achievements confidently.

Much love,

Amy ✨

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