Drowning in Self-Doubt
I don’t belong here. I don’t deserve this. I only got this far because I got lucky. I’m going to fail one day, and then people are going to finally realize what a fraud I am.
Imposter phenomenon, commonly termed as “Imposter Syndrome,” can drown a person’s mind with self-doubt, fear of failure, and feeling unworthy of their successes. This is a condition that typically affects high-achieving individuals who are unable to internalize their accomplishments, and constantly think of themselves as an “imposter,” or fraud. Instead of attributing their accomplishments to their own efforts and intelligence, they attribute their accomplishments to external factors, such as luck or social support. Despite their objective successes, they focus more heavily on their setbacks, and use those to internally justify the belief that they are a fraud. Currently, there is no formal accepted medical definition for the phenomenon in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) or clinical diagnosis for this phenomenon.[1,2]
Competitive environments naturally bring a sense of self-doubt for many, and this often manifests as a healthy amount of stress that allows an individual to adapt and accomplish their goals appropriately. However, what distinguishes those with imposter phenomenon is excessive self-doubt and worry that significantly interferes with mental health and overall well-being. Some levels of stress can drive success and achievement, but it is important to recognize when the cost of one’s mental health becomes too great.
Prevalence and Notable Characteristics
Those who suffer from the imposter phenomenon can range across all ages and genders.[3] However, there it has been found to disproportionately affect students, those in the healthcare field, and minority racial/ethnic groups. High pressure and high stake environments tend to reveal and accentuate imposter phenomena in individuals. Minority groups may be predisposed to the imposter phenomenon due to higher psychological stress in educational and workplace experiences compared to their majority counterparts. In particular, minority individuals may face greater financial stress, racial discrimination, and the pressure to pursue higher education as a first-generation student - all of which contribute to the development of the imposter phenomenon.[4] For instance, minority individuals who work or study in predominantly Caucasian environments may already feel as if they do not belong or deserve a place there, leading them to compensate by working much harder than peers to achieve the same goals.
The idea of self-fulfilling prophecy also comes into play in this situation, as a minority individual who is stereotyped as less intelligent or less capable, and is expected to achieve less, is led to act in a certain way that confirms these expectations despite being perfectly capable to surpass expectations.[5] Children from minority families are also often taught they need to work much harder than their White counterparts to reach the same level of success due to systemic discrimination and racism. This familial and societal pressure to achieve contributes heavily to an individual’s development of imposter phenomena, as self-worth becomes internally contingent on external successes.[6]
The inability to internalize one's successes is also associated with multiple comorbidities, including depression, anxiety, and other psychological health issues. The phenomenon has been commonly researched in population-based evaluations, but there is an unknown true prevalence due to differences in recruitment strategies for these studies. Bravata et al. (2020) note that the prevalence across studies has ranged from 9%-82%.[7] Common characteristics that may be present in those who suffer from imposter phenomenon include:[8]
Perfectionism
Super-heroism (e.g., the need to be the best)
Atychiphobia (e.g., fear of failure)
Denial of competence
Achievemephobia (e.g., fear of success)
Low self-esteem
Excessive comparison to peers
Maladaptive personality
To evaluate for imposter phenomenon, the Clance Imposter Phenomenon Scale is highly utilized as a diagnostic tool. The tool contains 20 Likert-scale agree/disagree questions, which have not been externally validated.[9] Examples of some of these questions include:[10]
“I can give the impression that I’m more competent than I really am.”
“It’s hard for me to accept compliments or praise about my intelligence or accomplishments.”
“I’m often afraid that I may fail at a new assignment or undertaking even though I generally do well at what I attempt.”
The Imposter Cycle
The classic cycle that an individual with imposter phenomenon faces starts with an assignment, duty, obstacle, or another task which requires reaching a certain level of achievement. The individual will then choose one of two paths: over-preparation or procrastination. Those who over-prepare will feel as if they have to work excessively hard, especially harder than those around them, to achieve that goal. Those who procrastinate will feel as if they are an imposter because they are rushed in preparation, and worry that their rushed efforts portray them as a fraud. After the task is completed, and the goal is achieved, they will experience a short sense of success, which is quickly diminished by overwhelming feelings of fear, anxiety, and fraudulence that leads them to repeat the cycle when presented with a new task.[11] This cycle may end up sabotaging their own success, creating an obsession over any small mistake, and working intensely hard to prove they are not a fraud to themselves.[12]
Conquering The Voice in Your Head
Building resilience and overcoming imposter feelings requires active efforts on both the individual’s part, and the environment in which they work or study. For an individual, the medical and behavioral health treatments involve careful evaluation to determine how to target these feelings. Such treatments can include:[13]
Self-reflection
Counseling
Cognitive Behavioral Therapy (CBT)
Individuals must also actively practice gratitude strategies to appreciate their own achievements and work ethic. One way to start is by learning about imposter feelings, and where these negative feelings can derive from. Then, the practice of self-reflection can be used to identify the imposter-related negative feelings. Sharing these feelings with a counselor or therapist, or even trusted friends and family, can help a person gain a better appreciation for their achievements and abilities. Additionally, finding others that share these feelings can bring more solace and safety in one's workplace or academic environment, as building a support network can reduce isolation and loneliness while facing these negative feelings. It is also important to ask for help when needed, especially since many people suffering from imposter feelings believe they are completely alone in their pursuits, and in order to avoid fraudulent feelings, they steer clear from external support.[14]
Genuinely celebrating each success, instead of simply brushing them off and moving ahead, can help one practice gratitude and internalize their successes, breaking down barriers of self-doubt in the future. Instead of focusing on perfectionism, and aiming for the achievement, take the time to appreciate any progress and efforts to get there. Track your success and remind yourself of your abilities when self-doubt becomes overwhelming. This serves as a way to increase your internal validation.[15] Practice mindfulness, and build a sense of self-worth outside of academic or professional accomplishments. Positive qualities about character and personality are also triumphs to be celebrated and appreciated. Doing so can help build self-compassion, and lean away from basing one's self-worth on how high a test score was achieved or how big of a promotion was obtained. Take time to learn from failures and mistakes, but also remember that behind every large success there is a series of setbacks.[16] Making an organized plan for success is another way to avoid overwhelming yourself and more strategically reaching your goals, one step at a time. Managing anxious imposter feelings can be done by breaking down a larger goal into smaller attainable goals/tasks that allow you to practice consistency in your work and confidence in yourself.[17]
Institutions can also actively reduce imposter feelings for their employees or students by generating a more inclusive and diverse community. This will help encourage minorities to feel more encouraged and comfortable in their environment, leading them to feel more confident with their successes and attempts for success.[18]
The imposter phenomenon can overwhelm a person’s mind and body. Developing healthy coping mechanisms is crucial to maintain a positive psychological state of well-being. After acknowledging one's feelings and practicing self-reflection, a person may make efforts to change their lifestyle to accommodate for such high levels of stress and anxiety due to impostor feelings. This may involve setting new reasonable goals or expectations, rather than aiming for the highest achievement at all times. Unreasonably high goals can hurt chances of success, leaving one feeling more discouraged. Instead, build a momentum for success by making reasonable and attainable goals, and build off of these goals more and more as they continue to be reached. In other words, take it one step at a time. One may choose to find a mentor that can guide them towards their goals, eliminating the feeling of isolation that frequently pairs with imposter feelings. Teaching others what you have learned through your accomplishments can also help internalize your own successes, building confidence in yourself while simultaneously encouraging others.[19]
If one has been feeling increasing symptoms of the imposter phenomenon, and it is impacting daily life and overall mental or physical health, it is recommended to contact a licensed mental health professional (e.g., a psychotherapist, psychologist or psychiatrist) for guidance on reducing anxiety and impostor feelings.
Contributed by: Ananya Udyaver
Editor: Jennifer (Ghahari) Smith, Ph.D.
References
1 Bravata, D. M., Madhusudhan, D. K., Boroff, M., & Cokley, K. O. (2020, August 24). Commentary: Prevalence, Predictors, and Treatment of Imposter Syndrome: A Systematic Review. Journal of Mental Health and Clinical Psychology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/
2 Huecker, M. R., Shreffler, J., McKeny, P. T., & Davis, D. (2023, April 9). Imposter Phenomenon - statpearls - NCBI Bookshelf. Imposter Phenomenon. https://www.ncbi.nlm.nih.gov/books/NBK585058/
3 Ibid.
4 Ibid.
5 Palmer, C. (2021, June 1). How to overcome impostor phenomenon. Monitor on Psychology, 52(4). https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon
6 Weir, K. (n.d.). Feel like a fraud?. American Psychological Association. https://www.apa.org/gradpsych/2013/11/fraud
7 Bravata, et al. (2020)
8 Huecker, et al. (2023)
9 Ibid.
10 Clance, P. R., & O'Toole, M. A. (1987). The Imposter Phenomenon: An internal barrier to empowerment and achievement. Women & Therapy, 6(3), 51–64. https://doi.org/10.1300/J015V06N03_05
11 Ibid.
12 Munley, K. (2020, December 2). Expert or poser? debunking the psychology behind Imposter Syndrome. ScIU. https://blogs.iu.edu/sciu/2020/11/21/expert-or-poser/
13 Huecker, et al. (2023)
14 Weir, K. (n.d.). Feel like a fraud?. American Psychological Association. https://www.apa.org/gradpsych/2013/11/fraud
15 Jaqua, E. E., Nguyen, V., Park, S., & Hanna, M. (2021). Coping With Impostor Syndrome. Family practice management, 28(3), 40. https://pubmed.ncbi.nlm.nih.gov/33973753/
16 Palmer (2021)
17 Munley (2020)
18 Eruteya, K. (2022, January 5). You’re not an imposter. you’re actually pretty amazing. Harvard Business Review. https://hbr.org/2022/01/youre-not-an-imposter-youre-actually-pretty-amazing
19 Jaqua, et al. (2021)