Do you ever feel like you’re faking your way through success, waiting for the moment when everyone realizes you’re not as capable as they think? Maybe your colleagues are constantly praising your work, but a nagging voice in your head tells you that it’s only a matter of time before your "luck" runs out, and everyone sees through the façade.
Imagine delivering a stellar presentation or passing a big exam after months of hard work, only to feel like it was all just a stroke of luck. That lingering doubt, the belief that you’re a fraud despite clear evidence of your achievements, is known as imposter syndrome. It’s a psychological pattern where you constantly question your abilities, no matter how much you succeed.
Imposter syndrome isn’t just a fleeting moment of self-doubt—it’s a persistent feeling that can seep into every area of your life, from work to relationships. That’s why it’s crucial to understand, recognize, and combat these feelings.
This article is your comprehensive guide to imposter syndrome. We’ll explore its origins, the different types, causes, symptoms, treatment options, and how it impacts both personal and professional life. But first, let’s settle the debate on the term itself: impostor syndrome vs. imposter syndrome.
Related: How to Combat Imposter Syndrome
Imposter vs. Impostor: Which Is the Imposter?
Impostor and imposter are two words that have been used interchangeably for centuries. Both spellings are correct and mean the same thing: someone who pretends to be someone else. However, "impostor" is often considered the more traditional spelling in terms of usage and preference.
Brief History of Impostor Syndrome and Imposter Syndrome
Psychologists Pauline Rose Clance and Suzanne Imes introduced the concept of impostor syndrome in their 1978 paper, The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention. They coined the term Impostor Phenomenon to describe the self-doubt and feelings of fraudulence that highly successful people experience despite their achievements.
The term gained widespread recognition across various fields and backgrounds. Over time, it evolved and is now more commonly referred to as imposter syndrome or impostor syndrome.
Imposter Syndrome Vs. Impostor Syndrome: Global Usage and Popularity
Impostor syndrome is widely recognized and used in English-speaking countries like the United States, the United Kingdom, Australia, and Canada. While both spellings are valid, impostor syndrome tends to be more commonly used and accepted in formal and academic contexts.
On the other hand, the spelling imposter and the term imposter syndrome are more frequently seen in informal settings and online discussions. They appear in blogs, personal essays, and social media platforms like Twitter, Facebook, and Reddit, making them more accessible to a wider audience. This spelling is often preferred in online communities, forums, and support groups.
Which Should You Use: Imposter Syndrome or Impostor Syndrome?
While impostor syndrome is the more traditionally accepted spelling in formal and academic contexts, imposter syndrome has carved out a significant presence in informal, online, and personal discussions. Both spellings are correct, and their usage often depends on the context and audience. In this article, we use both spellings interchangeably.
Now that we've cleared that up, let’s dive into what you’re really here to learn!
Imposter Syndrome Definition: What Is Impostor Syndrome?
Imagine you've just landed your dream job after a rigorous application process where you emerged ahead of the pack. Everyone is congratulating you and praising your talents and accomplishments. But deep down, you can't shake the feeling that you do not deserve it. You feel like a fraud who has deceived people into believing you are competent.
But you know the jig will soon be up, and people around you will see you as a fraud. The inability to internalize success and accomplishments, despite the overwhelming objective evidence of your success, is a hallmark of Imposter Syndrome.
Imposter syndrome is a psychological pattern that makes individuals doubt their abilities, skills, and accomplishments, attribute all their success to luck, coincidence, and chance, and believe they are not as competent as people seem to think they are. No matter how much success they achieve, they live in constant fear of being exposed as frauds.
At work, competent people with imposter syndrome might be afraid to share ideas in a meeting because they fear being judged or ridiculed. Similarly, an individual may feel unworthy of their partner's love and affection, leading to insecurity and tension. College students with imposter syndrome tend to doubt their skills and intelligence, which impacts their performance and well-being.
Imposter Syndrome Demographics: Is Likely to Experience Imposter Syndrome?
When psychologists Pauline Clance and Suzanne Imes first explored the imposter phenomenon in 1978, it was believed to primarily affect high-achieving women who often attributed their success to luck or other external factors. However, further research showed that men are just as affected, even though they express and cope with it differently. In 1993, Clance agreed that her initial theory that women alone suffered from the imposter phenomenon was incorrect.
Beyond gender, imposter syndrome affects people from diverse backgrounds and professions. Ethnic minorities might experience anxiety and impostor feelings due to cultural stereotypes and systemic barriers, while medical students and dental students in high-pressure academic environments also frequently report experiencing imposter feelings.
Creative professionals, new employees, and college students often feel like frauds in competitive or evaluative settings. Even successful women and seasoned professionals are not immune, questioning their worth despite their achievements.
Anyone can experience imposter syndrome regardless of background, socioeconomic status, race, gender, skill, and accomplishment. However, research shows that some groups may be more prone to imposter feelings than others, including racial minority groups, students, youths, and people with mental health issues.
According to a 2019 study in the Journal of General Internal Medicine (J Gen Intern Med), up to 82% of people experience impostor feelings at some point. Therefore, whether you're a high-achieving person, a minority in your field, or someone suffering from fraud syndrome, it's important to know that you are not alone.
Characteristics and Symptoms of Imposter Syndrome
Imposter syndrome is more than just feeling your success is undeserved. It can be a fear of success. For instance, you might receive glowing recommendations from colleagues and superiors yet live in constant fear of making significant progress or earning a promotion because it brings added responsibility, which might expose your incompetence.
Similarly, imposter syndrome can manifest as an imposter cycle, where you overprepare or procrastinate due to anxiety, earning temporary relief after succeeding at a task but ultimately feeling even more self-doubt.
Additionally, you might set unrealistic expectations, attribute your success to external factors like luck or timing, overwork yourself to burnout (common association with medical students), or avoid seeking help for fear of being exposed as a fraud. These behaviors and thoughts highlight the complex nature of the impostor phenomenon and its impact on various aspects of life.
Though imposter syndrome isn't classified as a diagnosable mental disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), expert psychologists have conducted extensive research to identify the common characteristics and behaviors associated with this phenomenon.
Clinical psychology and behavioral science studies show that these imposter feelings can vary widely among individuals, and experiencing one or two symptoms doesn't necessarily mean someone has imposter syndrome. However, understanding these characteristics and symptoms is essential for recognizing and overcoming imposter syndrome in oneself or others.
Here are the key traits associated with imposter syndrome:
- Persistent feelings of self-doubt, inadequacy, and inferiority despite clear evidence of success
- Undervaluing accomplishments and contributions in one’s field of work.
- Attributing success to outside factors such as luck, coincidence, help from others, or timing.
- Setting unrealistic high standards for oneself in an effort to prove worth and striving for perfection.
- Fear of failure and not meeting these high self-imposed or external expectations, leading to procrastination or avoidance
- Engaging in self-sabotage due to feeling undeserving of success or fear of falling short.
- Overworking to validate competence or avoid feelings of inadequacy, often leading to stress and burnout.
- Dismissing or downplaying positive feedback, praise, or commendation from others.
- Low self-esteem and feelings of inferiority due to unfair comparisons with others.
- Holding back from pursuing and achieving achievable goals—what if I fail?
- Fear of asking for help due to concerns about appearing incompetent or being exposed as a fraud.
- Believing others are more capable or successful, even when accomplishments suggest otherwise.
- Repeating the “imposter cycle” of success followed by fear of exposure.
- Fear of success and the increased expectations that come with it.
- High risk of mental health issues such as depression and social anxiety.
Types of Imposter Syndrome
A leading expert on imposter syndrome, Dr. Valerie Young, identified common patterns in those who experience this phenomenon. In her book, The Secret Thoughts of Successful Women: Why Capable People Suffer from Impostor Syndrome and How to Thrive in Spite of It, she categorized imposter syndrome into five distinct types.
These five types of imposter syndrome—The Perfectionist, The Superhuman, The Natural Genius, The Soloist, and The Expert—each reflect a unique way in which individuals struggle with feelings of inadequacy. Let’s take a closer look at each one.
1. The Perfectionist
The Perfectionist believes they must achieve perfection in anything they set out to do; otherwise, they feel like imposters. They set incredibly high standards for themselves and others and can be overly critical when they fall short. Succeeding at a task isn't enough for them; it has to be done perfectly. This type of imposter syndrome is one of the most common, as many high achievers, especially in competitive environments, struggle with perfectionism.
Perfectionists may obsess over one or two insignificant mistakes after a brilliant presentation or focus on one thing that didn't meet their satisfaction instead of celebrating the ninety-nine other great achievements. They rarely enjoy success because they believe they could have done even better if they tried harder. Enneagram 1s are particularly prone to this form of imposter syndrome due to their drive for perfection and their tendency to be highly self-critical.
2. The Superhuman or Superperson
The Superhuman (also known as the Superperson or, when considering gender, Superman or Superwoman) takes on multiple responsibilities and often overextends themselves to prove they can handle anything. These are the individuals we often view as overachievers or workaholics, tirelessly pushing themselves beyond reasonable limits. From the outside, they may appear highly capable, juggling numerous tasks and working long hours, but internally, they are driven by a deep need for validation.
People with this type of imposter syndrome measure their success by how much they can accomplish in a short time, rarely taking breaks, and even taking on others' responsibilities. This compulsion to prove their worth through hard work reflects their hidden fears of not being "good enough," which is often rooted in imposter syndrome. However, not all overachievers or workaholics necessarily feel like imposters, as some may simply thrive on the challenge of high productivity without the same underlying feelings of inadequacy.
3. The Natural Genius
A Natural Genius measures their success based on the ease and speed required to achieve it. They see themselves as frauds if they have to spend too much effort or time on a task. They believe that as geniuses, things should come easily, and they shouldn't struggle to master a new skill or achieve a goal.
This type of imposter syndrome often leads to frustration and self-doubt when faced with challenges that require persistence. Natural Geniuses may avoid tasks that push them outside their comfort zone, fearing that the struggle will reveal their perceived inadequacies.
4. The Soloist
Soloists are under the misguided belief that their success means nothing if they require help from others. They avoid asking for assistance, no matter how difficult the task, because they feel that needing help is a sign of incompetence. For them, true success only comes when they can achieve everything on their own.
This type of imposter syndrome often leads to isolation, as Soloists struggle with delegating tasks or collaborating with others. They feel immense pressure to prove their worth by being entirely self-reliant, fearing that relying on others will expose them as imposters.
5. The Expert
Experts feel they must learn everything there is to know about a task before starting it. They believe their competence depends on having all the answers and mastering every detail. If they encounter even a minor gap in their knowledge, they feel like imposters. Experts often refuse to apply for jobs or promotions unless they meet every requirement, as they don't believe in learning as they go.
This type of imposter syndrome leads to constant pressure to accumulate more knowledge, often preventing Experts from taking risks or advancing in their careers. Their fear of not knowing everything can stop them from seizing opportunities, as they equate expertise with worthiness.
Causes and Contributing Factors of Impostor Syndrome
By now, you may have recognized the signs of imposter syndrome within yourself or others, but what causes these persistent feelings of self-doubt and fraudulence?
While imposter syndrome isn’t recognized as a clinical disorder and doesn't carry an "official diagnosis," it is a very real phenomenon that many people experience. It encompasses a range of symptoms and traits, shaped by personal insecurities, social influences, and environmental pressures. Despite its lack of formal classification in medical manuals like the DSM-5, the feelings of inadequacy, self-doubt, and fear of being exposed as a fraud are very real and have significant mental health implications.
Let’s explore the factors that contribute to this widespread phenomenon.
Family Dynamics and Upbringing
Growing up with parents who set extremely high expectations can instill a fear of failure, making any achievement seem insufficient. Additionally, if your parents constantly compared you to your siblings, it could create a persistent sense of inadequacy. Parents who are either overly protective or critical can also contribute to developing imposter feelings.
Personality Traits
You're more likely to experience imposter syndrome if you have personality traits like perfectionism, neuroticism, low self-efficacy, and low self-esteem. Perfectionists are prone to self-criticism when they achieve anything less than perfection. Neuroticism is a Big Five personality trait that is heavily linked with instability, anxiety, insecurity, self-doubt, fear, poor emotional stability, and lack of resilience.
Social and Cultural Factors
Some cultures place high expectations on individuals to succeed and demonstrate their worth. This type of culture may create a society where failure is stigmatized, and people feel constantly judged and compared to others.
In today's digital age, social media can amplify imposter syndrome through constant exposure to others' curated successes. Seeing peers or colleagues highlight their achievements can lead to unfair comparisons and feelings of inadequacy.
High-Pressure Academic or Professional Environment
Perhaps you were seen as a genius with a high IQ in elementary and high school because you always aced your subjects and had straight As without breaking a sweat. College is a different ball game, however. You no longer find it easy to ace your courses, and being in this high-stakes environment has created so much pressure and competition that you're beginning to doubt your abilities.
Major Life Changes or New Environment
Major life changes like starting a family, switching careers, moving to a new city, or landing a dream job can amplify fears of being exposed as a fraud. When taking on bigger responsibilities in life, the stakes are higher, and the pressure to perform to prove you're not a fraud increases exponentially.
Existing Mental Health Conditions
People who already suffer from underlying mental health disorders, such as anxiety, depression, low self-esteem, and social anxiety disorder, are more prone to experiencing imposter feelings. Anxiety disorders can heighten self-doubt, while depression often leads to negative self-talk and a lack of self-confidence.
Low self-esteem can lead to a lack of belief in your own abilities. These mental health conditions reinforce negative emotions, thought patterns, and behaviors, creating a cycle of imposter feelings and reinforcing the belief that one's success is undeserved.
Treatment of Impostor Syndrome
Although there is no official medical treatment for imposter syndrome, mental health professionals have recommended several effective strategies and therapies to help individuals manage and overcome this phenomenon. These approaches typically focus on changing negative thought patterns, building self-confidence, and developing healthier coping mechanisms.
Some recommended strategies for managing and overcoming imposter syndrome include Cognitive Processing Therapy, mindfulness, self-compassion and positive self-talk, counseling and therapy, stress management techniques, and group therapy.
Impact of Imposter Syndrome on Personal and Professional Life
Imposter syndrome may be commonly associated with workplace activities, but in reality, it can significantly impact an individual's ability to fully engage and succeed in other aspects of life. Let's explore the impact of impostor syndrome on the major aspects of life.
Relationships
Great relationships are built on love, trust, and effective communication. But, imposter syndrome tends to create trust issues, affect communication, and destroy relationships. Since you doubt your good qualities, you may feel unworthy of your partner's love and wonder why they are with you when there are much better options.
Your fear of being seen as inadequate prevents you from sharing intimate things that make you vulnerable to your partner. You compare yourself to their previous partners and doubt their sincerity when they say they love you.
Work Performance
if not properly handled, impostor syndrome can severely hamper your work performance. You may overwork yourself to feel worthy of your accomplishments, but burnout decreases productivity. You may also shy away from responsibilities or avoid contributing even when you have great ideas because you fear you may be judged or laughed at.
Job Satisfaction
Struggling with constant self-doubt, you may turn down promotions to stay under the radar and avoid applying for your dream job, believing you don’t deserve it. The combination of burnout from overworking, stunted career growth, and the inability to pursue what truly fulfills you ultimately leads to poor job satisfaction.
Hobbies
You may avoid exploring new activities due to the fear that you won’t be good enough at them. Overworking often leads you to abandon current hobbies, and when you finally make time for them, perfectionism takes over. Instead of enjoying the activity, you're overly focused on doing everything flawlessly, leaving little room for mistakes or true enjoyment.
Parenting Style
Imposter syndrome affects how you interact with and raise your children. You may set high standards for your children and push them too hard to succeed to deflect from your insecurities and fears. You may also struggle to be emotionally available for your children as you're dealing with emotional issues of your own. And even if you raise your children well enough, you may compare yourself with other parents and feel inadequate for not doing it as well as others.
Personal Development
Your reluctance to step out of your comfort zone to pursue new opportunities can limit the development of new skills crucial for personal progress. Your lack of self-belief and fear of failure can lead to a stagnant personal life where potential growth and fulfillment are unrealized.
Mental Health
People suffering from imposter syndrome feel chronic self-doubt, which can fuel persistent feelings of anxiety and stress. Their internal dialogue is frequently harsh and critical, leading to a diminished sense of self-worth. Imposter syndrome exacerbates mental health disorders, creating a cycle that is challenging to break without proper self-care or professional intervention.
Overcome Imposter Syndrome: The Next Step to Battle Self-Doubt
After exploring the signs, symptoms, and causes of imposter syndrome, you might be wondering how this applies to your own life. Do you recognize yourself in the descriptions of persistent self-doubt and feeling like a fraud? Have you ever felt undeserving of your success, waiting to be exposed despite the accolades you've earned?
Recognizing these patterns is a crucial first step, but awareness alone won’t change the impact.
Now that you understand how imposter syndrome can affect your personal and professional life, it’s time to take action. How can you protect your relationships and prevent these behaviors from influencing those around you? How do you stop imposter syndrome from stalling your career and impacting your mental well-being?
Imposter syndrome can cast a long shadow, but the next step is to actively confront these challenges, shift your mindset, and fully embrace your achievements. Don’t let it hold you back—start your journey toward overcoming imposter syndrome today.
