Why Do You Experience Imposter Syndrome?
Feeling like an imposter may be exhausting and have an impact on many aspects of our lives. But what causes imposter syndrome and what can you do about it?
We all tend to have moments of self-doubt where we are doubtful if we have the reliant skills and by extension if we are the right person for our job role or significant other. But what if these feelings sustain longer than moments and last for days if not months? This is referred to as imposter syndrome. Celebrities like Tina Fey, Serena Williams and Howard Schultz have been open about experiencing imposter syndromes in the past.
However, this is not limited to celebrities; imposter syndrome is more common than you think. According to a 2020 study, up to 82% of people suffer from imposter syndrome.
Despite, its widespread nature, there is so much about imposter syndrome that we may not be aware of. This week's article takes a deep dive into imposter syndrome, exploring the phenomenon, why we experience it, what are its effects and how can we effectively overcome these thoughts and feelings.
So without further ado, let’s get started.
Shortcuts For The Busy Reader
What Causes Imposter Syndrome?
1. Personality and Imposter Syndrome
2. Family and Imposter Syndrome
3. Society and Imposter Syndrome
What Does Imposter Syndrome Mean?
Imposter syndrome or imposter phenomenon is the term used to describe feelings of immense self-doubt regarding your skills and achievements. Individuals with imposter syndrome tend to struggle with internalising their triumphs despite the stellar credentials and accomplishments in their field. Instead, they believe that their successes are due to contextual factors such as luck, timing, or even oversight rather than their own effort which results in them frequently doubting their abilities and feeling like ‘a fraud’.
Moreover, people might also tend to minimise their achievements, be sensitive to minor errors, set up unrealistic goals and constantly worry about not meeting those goals.
Suzanne Imes and Pauline Rose Clance, two psychologists first observed this phenomenon in their 1978 study which focussed on highly successful professional women. Initially, it was proposed that only women were more susceptible to feelings of imposterism. The notion was attributed to the observed differences in processing success across genders.
For instance, men viewed success as the outcome of their own actions and women as the outcome of external factors. To top it all off, the more skills and knowledge that women gained, their self-doubt grew exponentially. However, since then several studies have challenged these notions, indicating that men, too, suffer from imposter syndrome.
But how is it that this phenomenon is so prevalent in our society? To address this question, we must examine the causes of imposter syndrome in detail.
What Causes Imposter Syndrome?
Imposter syndrome can arise as a result of our personalities, as well as familial or societal influences. Let us dig further into these influences.
1. Personality and Imposter Syndrome
Personality traits might be an important contributor to feeling like an imposter. Experts suggest that the presence of certain personality traits makes one more likely to have imposter syndrome than others.
Perfectionism is one such trait. Perfectionists tend to establish very high standards for themselves and equate goal completion with competence. They may choose one of two approaches to deal with these high standards.
They may either succumb to procrastination and put off the task entirely, believing that they will be unable to do it to the desired standard. Or they may overwork by devoting more time to the assignment than is necessary in order to meet the high goal they have set for themselves.
In addition to perfectionism, studies have also indicated neuroticism to be associated with imposter syndrome. Those who are more neurotic are more likely to experience negative emotions such as self-doubt, anxiety and are also more likely to feel like an imposter.
2. Family and Imposter Syndrome
Parenting styles also contribute to feeling like an imposter. Overprotective parenting is one such example that might have an impact on a child’s self-worth. According to research, children interpret overprotection as a lack of confidence in their abilities and internalize this belief thereby increasing the likelihood of experiencing imposter sentiments.
On the other hand, an authoritarian parenting style too can foster imposter syndrome. This parenting style is characterized by exerting control over children and limiting their display of individuality. A lack of praise or encouragement, as well as limiting the child's autonomy, might reduce their sense of self-worth. As a result, people either continually seek approval from their authoritative parents or begin seeking it externally through social relationships to justify their self-worth.
3. Society and Imposter Syndrome
Society shapes impostor feelings in individuals according to their rank in the social hierarchy, according to research. Because of this, combined with use of social stereotypes, certain groups, notably women and other minorities, experience higher degrees of imposter syndrome.
Let us use the example of women in the workforce to further comprehend this. We've probably all heard that men are better suited for leadership positions than women. This is because men are associated with being assertive and ambitious, whilst women are associated with being warm and nurturing. As a result, research reveals that if a woman achieves a position of leadership, these notions advise her that she may not be the best fit for a given role.
Likewise in the case of ethnic minorities, a few groups are sometimes referred to with labels such as underachieving or lazy. In such a case, if a student from this group is admitted to a prominent educational institute, they would come to identify this occurrence with luck rather than their own achievement as a result of years of internalising negative stereotypes.
While looking at these factors from a psychosocial lens provides us with some insight into how they may contribute to the development of imposter syndrome, we must also consider the impact that imposter syndrome might have on ourselves before considering ways to combat it effectively.
How Does Imposter Syndrome Affect You?
A modest amount of self-doubt, according to psychologists can help us adapt to a new environment while also acting as a catalyst for learning and growth. However, when these thoughts become chronic they interfere with our mental health, professional and personal life. Let us take a closer look at these effects in this section.
Starting with mental health. According to research, anxiety and depression are common comorbidities of imposter syndrome. To top this off, psychologists contend that individuals with imposter syndrome tend to suffer from these mental health conditions in silence. This is primarily because they are afraid that expressing these feelings to others may expose them as fraud. Instead, by not sharing, they are always surrounded by negative thoughts and feel lonely.
On the other hand in our relationships, persistent feelings of self-doubt according to studies, can result in being fearful of abandonment and rejection by our partner. This is partly because these individuals express concerns that their partners would learn that they are not quite as great and end things. According to experts, many people engage in sabotaging actions as a defence strategy to protect themselves from rejection and a loss of self-esteem. Some examples include not putting in effort to maintain the relationship, being defensive around your partner, and perceiving them to have negative intentions, to mention a few.
Likewise, in the workplace, employees might engage in overworking as a means to compensate for perceived deficiencies in their knowledge and skills. People also exhibit a tendency to micromanage their subordinates since they do not want the work of their subordinates to reflect negatively on them. Furthermore, employees are more likely to be dissatisfied or feel stuck in their jobs, which can contribute to poor work performance and, eventually, burnout.
Considering that the effect of imposter syndrome is so widespread and can affect important aspects of our life, it is crucial for us to look at how we can overcome it.
How to Overcome Imposter Syndrome?
If you find yourself experiencing imposter syndrome and would like to know a way to manage your thoughts and emotions effectively, then this section is for you. Below we have compiled 4 strategies that might come in handy to overcome imposter syndrome.
1. Be More Aware Of Your Internal Dialogue
As we mentioned earlier in this article, imposter syndrome at its core is the internal dialogue we have with ourselves, and due to its negative nature, it impairs our ability to carry out our tasks without getting affected by it. As a result, we must become more cognizant of the types of conversations we hold with ourselves.
If you feel that you are not good enough for your current job, evaluate whether these feelings are motivated by fear instead of the facts. Try to focus on the facts about why you are in your current positions, instead of the narrative you create.
This does not mean that you ignore what you feel, your feelings are valid. Instead, redirect your attention to your internal dialogue, and acknowledge that it is okay to feel this way while basing them in reality.
2. Confide Your Feelings
Individuals with imposter syndrome tend to suffer in silence purely out of fear and this can be detrimental to their well-being. Therefore by sharing our feelings with those we trust can help us alleviate our fears, especially if we find it hard to evaluate the facts (about our abilities) presented in front of us.
This exercise can also be beneficial as these individuals can help provide us with a fresh perspective on our achievements and value. Furthermore, given the prevalence of this phenomenon, you might confide in someone who has felt similarly to you, making you feel less lonely.
Seeking a mentor within your organisation or in your field can also be beneficial in overcoming imposter syndrome. In times of doubt, our mentors can shine a light by assuring us that we are improving at our jobs rather than letting us succumb to negative thoughts.
3. Start Celebrating Your Successes
Whether it be big or small, accomplishments are accomplishments and they must be recognised. Individuals with imposter syndrome tend to dismiss any achievement which can be detrimental as it tends to exacerbate these feelings to a great extent. Given these circumstances, one must reflect on the efforts they have taken to accomplish a task.
This doesn't just apply to adults; given the role that parents have in the formation of impostor feelings, they can also seek to celebrate good behaviour in their children. Even something as simple as acknowledging that their child tidied up their toys without being asked might help improve their confidence. Not only that, but your words of encouragement can motivate them to engage in more positive behaviour in the future and make them feel as though they and their actions are being noticed.
4. Try Being Compassionate to Yourself
Saving the best for the last, one of the most crucial ways to overcome imposter syndrome is through self-compassion. This would require us to be kind to ourselves even when we are failing and view our flaws to be human.
The benefits of self-compassion have been documented in studies as well. For instance, according to a 2017 study, people with higher levels of imposter syndrome were less compassionate towards themselves, whereas those who were more self-compassionate experienced imposter syndrome infrequently. These findings suggest that cultivating self-compassion may be the most effective approach for combating imposter syndrome.
But how can we do this? Dr Autumn Gallegos, from the University of Rochester, suggests a method to encourage a more positive conversation with ourselves.
She suggests that whenever we are in a situation where we feel self-doubt, we must try to be aware of the thoughts and feelings we are experiencing. Following this, we must try to be kind to ourselves and use similar terms and phrases we would use to talk to a friend going through a similar situation. In other words, begin to treat yourself like a friend and you can work your way through feeling like an imposter.
So there you have it, a glimpse into imposter syndrome. We have only scraped the surface with this article, but we hope that it has piqued your interest in learning more about imposter syndrome, its prevalence and its impact on our lives. Lastly, if you are someone who is experiencing these feelings, know that you are not alone; many others are feeling the same way as you. Learn to be kinder to yourself and you shall be able to manage your feelings and thrive.
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