This article will cover:

·       What is the Impostor Syndrome?

·       Who is likely to experience the Impostor Syndrome?

·       What are the consequences of impostor syndrome?

·       How can we overcome it?

What is the Impostor Syndrome?

The term Impostor Syndrome (IS) describes high-achieving individuals who hold strong internal beliefs that their achievements are undeserved [5, 9]. People with imposter syndrome attribute their achievement to external factors, such as luck or even an error rather than to internal factors, such as their own abilities [3]. They are unable to internalise their success [9]. Therefore, they have persistent self-doubt regarding their abilities, and they are worried about being exposed as a fraud [3]. Keep in mind that imposter syndrome is not a mental disorder, it is a state of mind and feelings!

Researcher Clance [9] proposed the so-called impostor cycle (see figure below). The cycle starts when a person is assigned an achievement-related task, leading to self-doubt and anxiety. The person reacts either by procrastination or over-preparation. If they succeed, they attribute this success either to pure luck or hard work, rather than their own abilities.

This phenomenon was first described by researchers Clance and Imes [5] who initially believed that it is found exclusively among high-achieving women. However, more recent research shows that it is also prevalent among men. Moreover, it is a cross-cultural phenomenon and can be observed in many professions including academics, physician assistants, medical students, or managers [9]. Research suggests that up to 82% of the population will experience imposter syndrome at least once in their life [3]!

What are common signs of the Impostor Syndrome?

·       Attributing success to external factors [7]

·       Feelings of fraudulence [7]

·       Self-doubt [7]

·       Inability to realistically assess own abilities [9]

·       Fear of failure [9]

·       Low self-efficacy [10]

·       Over-achieving [7]

·       Sabotaging own success/career [7]

Types of Impostor Syndromes

Some researchers propose that people who experience the Impostor Syndrome might be classified according to several categories [1].

1. Perfectionist – They set extremely high standards for themselves and even a small mistake makes them feel like a failure (check out our article on perfectionism)

2. Expert – They constantly seek new information and ways to improve their skills and knowledge. They will not apply for a position unless they meet all the criteria.

3. Superhero – They push themselves hard to prove that they are not impostors. They have a strong need to succeed in every area of life.

4. Soloist – They are very independent and consider asking for help as a sign of weakness and incompetence.

5. Natural genius – They believe that if they struggle to achieve something, it means that they are not good enough and are therefore an impostor.

Who is more likely to experience impostor syndrome?

There is no simple answer as to why someone might experience the Impostor Syndrome; more investigation is needed to uncover potential risk factors. However, researchers already identified some individual and interpersonal characteristics that tend to be correlated with it.  

Family dynamics

Clance and Imes [5] proposed that women who later develop IS might come from two distinct family dynamics. In the first case, another sibling is seen as the ‘golden child’. In reaction to this, the other child tries hard to meet their parents’ expectations, but despite having outstanding academic achievements, the family still considers the other child as the ‘intelligent’ one. As a result, the child develops feelings of self-doubt and incompetence. In the second case of family dynamic, the child who will later develop IS is seen as superior in every aspect. Parents constantly praise them for their performance even when it is not great. When a child struggles to achieve certain things they begin to distrust their parents’ perception of them, which eventually leads to self-doubt and possibly even IS.

Individual factors

Research shows that women tend to experience IS more often than men [2, 5]. Some studies also found a link between IS and high neuroticism, low conscientiousness, and maladaptive perfectionism [2, 9, 10]. Higher levels of achievement motivation were also found to be correlated with IS, reflecting a person’s strong motivation to prove their competence [9]. Belonging to a minority group is another potential risk factor leading to IS, possibly due to the discrimination they experience. Moreover, self-handicapping has been found to be another possible predictor [6]. 

Consequences of the Impostor Syndrome

The Impostor syndrome can have a negative impact on a person's mental wellbeing as well as other areas of life.

IS is associated with lower job satisfaction and organisational citizenship behaviour [10]. Moreover, it can negatively impact managerial decision-making as well as innovative work behaviour [2]. Impostor syndrome was also found to be significantly correlated with burnout [11]. Additionally, people with IS might refrain from seeking higher achievements due to the fear of failing, which might in turn negatively affect their job performance [8]. Lastly, having the impostor syndrome may also have a negative effect on mental wellbeing and lead to anxiety, depression, or lack of self-confidence [9]. However, so far mostly correlational relationships have been observed, so it is also possible that depression or anxiety might be risk factors of IS, and not consequences.

How to overcome the Impostor Syndrome?

1. Acknowledge and accept your feelings [7]

2. Talk to your mentors/trusted friends – Others can reassure you that your feelings are valid and knowing that they share a similar experience can be helpful. [1]

3. Accept that perfection is impossible – Try to focus less on perfection and accept that “good enough” is really good enough! [8]

4. Assess your abilities – Writing down all your achievements and abilities and then comparing these to your self-evaluations might make you realise that you are much more capable than you give yourself credit for. [7]

5. Question and challenge negative thoughts – Given your true abilities, is it actually rational to think that you are a fraud? [7]

6. Stop comparing your performance to others [7]

7. Celebrate your achievements [8]

8. Therapy – Therapy can be a great way to explore your feelings, challenge your negative thoughts and break the impostor cycle. [1]

Some extra resources:

1. Podcast – The Impostor Syndrome Terminator https://open.spotify.com/show/29IpVWSyfMM0mFz3gKdWsC?si=j5nmpd3hSb6mr5HpZq-W1w

2. Ted Talk – How you can use impostor syndrome to your benefit https://www.youtube.com/watch?v=ZkwqZfvbdFw&t=5s

3. Ted Talk – Thinking your way out of imposter syndrome https://www.youtube.com/watch?v=h7v-GG3SEWQ

References

1. Abrams, A. Yes, impostor syndrome is real. Here’s how to deal with it. Retrieved April 19, 2021 from https://time.com/5312483/how-to-deal-with-impostor-syndrome/

2. Aparna, K. H., & Menon, P. (2020). Impostor syndrome. European Journal of Training and Development.

3. Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., ... & Hagg, H. K. (2019). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Journal of general internal medicine, 1-24.

4. Chrousos, G. P., & Mentis, A. F. (2020). Imposter syndrome threatens diversity. Science, 367(6479), 749-750. DOI: 10.1126/science.aba8039

5. Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241. https://psycnet.apa.org/doi/10.1037/h0086006

6. Cowman, S. E., & Ferrari, J. R. (2002). “Am I for real?” Predicting impostor tendencies from self-handicapping and affective components. Social Behavior and Personality: an international journal, 30(2), 119-125. https://doi.org/10.2224/sbp.2002.30.2.119

7. Cuncic., A. What is imposter syndrome? Retrieved April 19, 2021 from https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469

8. Medical News Today. How to handle impostor syndrome. Retrieved April 19, 2021 from https://www.medicalnewstoday.com/articles/321730#symptoms

9. Sakulku, J. (2011). The impostor phenomenon. The Journal of Behavioral Science, 6(1), 75-97. https://doi.org/10.14456/ijbs.2011.6

10.  Vergauwe, J., Wille, B., Feys, M. et al. Fear of Being Exposed: The Trait-Relatedness of the Impostor Phenomenon and its Relevance in the Work Context. J Bus Psychol 30, 565–581 (2015). https://doi.org/10.1007/s10869-014-9382-5

11.  Villwock, J. A., Sobin, L. B., Koester, L. A., & Harris, T. M. (2016). Impostor syndrome and burnout among American medical students: a pilot study. International journal of medical education, 7, 364. doi: 10.5116/ijme.5801.eac4