What is Imposter Syndrome and How Do I Reduce It?

You’ve probably heard people say they have “imposter syndrome,” but what does that even mean? Imposter syndrome is the persistent feeling of being a fraud or of not deserving your achievements despite evidence to the contrary. If this sounds familiar, then you might notice yourself crediting luck or other external factors for your success instead of crediting your own skill or effort. If you experience chronic self-doubt, perfectionism, a constant fear of being exposed as inadequate, or if you overwork to “prove” yourself even when you’re doing well, then you might be struggling with imposter syndrome. 

Is Imposter Syndrome a Form of Anxiety? 

Though the two share symptomatic similarities, imposter syndrome is more specific than the broader scope anxiety covers. While anxiety is often tied to fear of the unknown or general stress, imposter syndrome is uniquely tied to self-perception concerning competence, success, and achievement. It may instead overlap more with social anxiety, which focuses on the fear of being judged and seen, rather than with general anxiety. While it’s not uncommon to feel both imposter syndrome and anxiety, you can actually experience imposter syndrome without clinical anxiety being present. 

What Does Imposter Syndrome Feel Like?

A trademark of having imposter syndrome is feeling constantly on edge, as if waiting for someone to discover that you “don’t belong.” This can be particularly true in business settings, manifesting as a hesitation to share ideas, a second-guessing of decisions, or overworking to compensate for perceived inadequacies, all of which can impede success. Imposter syndrome can create a sort of paralysis, such as procrastination or avoidance of significant opportunities because you feel unqualified. It can also result in exhaustion due to the constant attempts to prove yourself. Entrepreneurs can be particularly familiar with these experiences as they typically operate in uncharted territories, and by starting a new business, they are under constant scrutiny, stepping into roles in which they aren’t formally trained and making big decisions with limited certainty. That feeling of “winging it” can exacerbate the perception of “being a fraud.”

How Does Imposter Syndrome Develop?

Imposter syndrome’s origin story can have various beginnings. In your early experiences, you might have been criticized for failure or praised only for perfection. You might have grown up in a highly competitive or achievement-focused environment. Later in life, in early careers, being the only minority member, only woman, or only individual without traditional credentials in your workplace may also be a source of self-doubt. Minorities, women, and first-generation entrepreneurs are typically more prone to imposter syndrome due to systematic factors like societal bias, fewer role models who “look like them,” or cultural pressures to reach success. If you’re underrepresented, feeling a lack of belonging is easy.

Is Imposter Syndrome Protective?

Oddly enough, there is a perspective that imposter syndrome might stem from protective evolutionary instincts. Your brain might be trying to protect you from failure, rejection, or standing out too much. During the days when humans grouped in tribes, rejection or standing out was dangerous and could result in being left without the tribe’s resources or protection. Imposter syndrome may have evolved as a safety mechanism to keep you small and secure, even if counterproductive to today’s societal needs and norms.

Does Imposter Syndrome Differ for Men vs Women?

The short answer is yes. While both men and women experience imposter syndrome, they tend to express it differently. Women typically internalize it, feeling as if they are unqualified or incapable. Conversely, men might mask it through overconfidence or might simply avoid acknowledging its existence. Social expectations might play a role in these differences, as women may face more pressure to prove their competence, whereas men may struggle with the stigma of admitting doubt. 

Are There Benefits to Imposter Syndrome?

Despite how detrimental it can be, imposter syndrome does have its uses. It can increase self-awareness and foster a greater interest in learning and growing. Of course, spiraling into paralysis or perfectionism would need to be wholly avoided for the perks to make a difference. If you can reframe your perception of imposter syndrome as a sign that you’re challenging your comfort zone or actively growing, then experiencing it can catalyze personal and professional development. 

Comparisons and Imposter Syndrome – How Do I Break the Pattern?

Comparing yourself to others can be a major source of fuel for imposter syndrome. With the rise of social media and effortless access to others’ posts about success, this can be a particularly easy pitfall to fall into. Comparisons often lead to unrealistic expectations of self, a distorted perception of your own progress and achievements, and an overall sense of disappointment. If comparisons are your norm, it’s essential to break your pattern. Instead of focusing on others, turn your attention to your own journey, set realistic goals, intentionally recognize your small wins, and keep in mind that everyone has their own unique path to success. 

So, How Can I Cope with Imposter Syndrome?

If you struggle with imposter syndrome, there are several strategies you can use to help you through the experience:

1. In a “Success Journal,” write down your achievements and any positive feedback you may have received. This is an excellent way of maintaining a physical tracking system to remind you of your progress.
2. When you catch yourself engaging in negative self-talk, reframe your thoughts. To do so, you can ask yourself questions like, “What proof do I have that I’m a fraud? Where is the evidence that I’m unqualified?”
3. Surround yourself with people who can provide you with guidance or support. Seeking mentorship or joining a peer support group can be immensely helpful – both options will show you that you’re not alone in your experience and that realization can have a powerful positive impact.
4. Remember that you’re shooting for progress, not perfection!
5. Try sitting with your discomfort of being judged as a fraud instead of avoiding or fearing the possibility. Embrace its potential instead of rejecting it so you can have an upper hand over your fears. We at Avedian Counseling Center commonly conduct this exercise with our clients to help them work through their negative perceptions and experiences.

Need Some Tips to Overcome High-Stakes Anxiety?

Feeling imposter syndrome might be a daily occurrence, but your regular experience of it can feel amplified if you have an upcoming presentation or pitch to make. If your feelings of inadequacy are intensifying due to an upcoming high-stakes event, here are some tips to try.

1. Prepare ahead of time! Knowing your material and getting some practice runs under your belt can help build your confidence.
2. Keep reframing your thoughts. Instead of listening to your “I’m inadequate” self-talk, tell yourself, “I’m excited.” Your physiology treats anxiety and excitement similarly. Intentionally choose how you wish to perceive what you’re physically feeling.
3. Ground yourself in the reality of your present moment. Try a deep breathing exercise, attempt some visualization, or strike a power pose. Any of these strategies can help calm your nervous system.
4. Shift the spotlight. Instead of focusing on yourself, veer your attention towards the value you’re bringing to others. Focusing on value can help decrease the negative feelings caused by your self-consciousness. 
5. If you’d like extra practice to build your confidence, try becoming a member of a Toastmasters club! As both an imposter syndrome and Toastmasters veteran, I can wholeheartedly attest to the positive impact the association offers to its members. The Toastmasters meetings process provides terrific exposure to situations in which you’re offered feedback in a safe and constructive environment, all to refine how you might present yourself in the future. By preparing a speech and delivering it during a club meeting, you can receive feedback from the audience and from a personal evaluator who identifies what they found helpful and opportunities for growth you can practice for future improvement. As long as you can allow yourself to hear constructive feedback and apply it, you can experience personal growth, thereby gaining confidence and desensitizing yourself to negative self-perceptions. 

Imposter syndrome is rough to experience, but at its core, it’s just a skewed, unrealistic perception of self. If you struggle with reworking your thoughts and beliefs about yourself, reach out to a therapist. We at Avedian Counseling Center can help you work through negativity, improve your self-esteem, and increase your confidence so you can quiet your imposter syndrome and more easily recognize your capabilities, efforts, and achievements.