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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryImposter Syndrome: Overcoming Self-Perceived Fraudulence
Table of Contents:OverviewSigns of Imposter SyndromeThe 5 Types of Imposter SyndromeWhat Causes Imposter Syndrome?How to Cope with & Overcome Imposter SyndromeOvercome Imposter Syndrome with Talkspace
Anxiety DisorderRead Time: 4 Minutes
Published On: May 24, 2022
Reviewed On: May 24, 2022
Updated On: November 3, 2023
OverviewPsychologists Suzanne Imes and Pauline Rose Clance developed the concept ofimposter syndrome, originally called the “imposter phenomenon.” Theirstudyin 1978 focused on high-achieving women who, despite their accomplishments, believed that they weren’t as bright as everyone thought.While the condition, now called imposter syndrome, is not officially in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), it can still be mentally and emotionally draining. Imposter syndrome causes people to have self-perceived feelings of fraud or self-doubt. As a result, they often have difficulty accepting success and feel their success is attributed to luck, rather than their actual accomplishments.Are you experiencing these imposter feelings? If you have feelings of self-doubt or you’ve ever felt like a fraud, you should know that your feelings are valid, and that you’re not alone. A recentstudyshows that up to 80% of capable people have experienced imposter syndrome.You should also know that this condition is not permanent. It’s highly treatable and can be overcome with various strategies and exercises. Read on to learn more.
Overview
Psychologists Suzanne Imes and Pauline Rose Clance developed the concept ofimposter syndrome, originally called the “imposter phenomenon.” Theirstudyin 1978 focused on high-achieving women who, despite their accomplishments, believed that they weren’t as bright as everyone thought.
While the condition, now called imposter syndrome, is not officially in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), it can still be mentally and emotionally draining. Imposter syndrome causes people to have self-perceived feelings of fraud or self-doubt. As a result, they often have difficulty accepting success and feel their success is attributed to luck, rather than their actual accomplishments.
Are you experiencing these imposter feelings? If you have feelings of self-doubt or you’ve ever felt like a fraud, you should know that your feelings are valid, and that you’re not alone. A recentstudyshows that up to 80% of capable people have experienced imposter syndrome.
You should also know that this condition is not permanent. It’s highly treatable and can be overcome with various strategies and exercises. Read on to learn more.
Signs of Imposter SyndromeAccording to theAmerican Psychological Association(APA), imposter syndrome includes:Chronic feelings that include a sense ofself-doubtIntense fear that you’ll be discovered as an intellectual fraudA belief you’ll be perceived as less competent or intelligent than those around youAn inability to see yourself as competent or internalize yourself as a high-achieving individualMost people with imposter syndrome experience or believe some or all of the following feelings:Their success is based on luck rather than accomplishments or hard workThey don’t know what they’re doing and have their coworkers fooledThey don’t offer anything special to the team, company, etc.They don’t deserve praiseThey feel like they have to work harder to keep people fooledThey work to minimize their accomplishmentsAnother imposter symptom is downplaying. For example, someone with imposter syndrome may downplay a significant achievement, like a promotion even after all the hard work they did to achieve it. Instead of accepting praise, these capable people may say, “Oh, I just lucked out,” or “Anyone could’ve gotten the new role.” They aren’t being polite — they genuinely believe these things.In addition, if someone with imposter syndrome figures out a solution to a complicated problem, rather than take the compliment, they’re likely to say, “It wasn’t all me. My team did most of the work.”
Signs of Imposter Syndrome
According to theAmerican Psychological Association(APA), imposter syndrome includes:
Most people with imposter syndrome experience or believe some or all of the following feelings:
Another imposter symptom is downplaying. For example, someone with imposter syndrome may downplay a significant achievement, like a promotion even after all the hard work they did to achieve it. Instead of accepting praise, these capable people may say, “Oh, I just lucked out,” or “Anyone could’ve gotten the new role.” They aren’t being polite — they genuinely believe these things.
In addition, if someone with imposter syndrome figures out a solution to a complicated problem, rather than take the compliment, they’re likely to say, “It wasn’t all me. My team did most of the work.”
Expert Insight
Doctor of Psychology (PsyD.), Licensed Professional Counselor (LPC)Meaghan Rice
The 5 Types of Imposter SyndromeDr. Valerie Young researched imposter syndrome after Imes and Clance did their study in 1978, leading Young to categorize imposter syndrome into these 5 subgroups.The perfectionistSomeone in the “perfectionist” subgroup has little to no tolerance for failure of any kind and may set such high expectations that even one tiny mistake can make them feel let down. So much so that their perfectionism can affect other aspects of their life.The superwoman/manThe “superwoman/man” or “superhuman” gets satisfaction from juggling many items. The more roles that this person can be involved in, the better. However, any minor slip-up with any of the positions makes the “superhuman” feel inadequate because they expect that they should be able to do it all. These high achievers also need these accomplishments for validation.The natural geniusThe “natural genius” wants to learn and master things immediately. Any compromise to that expectation will make the genius feel unworthy. Therefore, competence for the “natural genius” is based on how quickly they can accomplish things.The soloistSomeone in the “soloist” subgroup likes to work independently. Even if they have questions, they traditionally won’t ask for help. If they have to ask for help, they feel like a fraud.The expertLike the “perfectionist,” the “expert” feels like they have to know everything about a specific topic. Therefore, any missing knowledge on a topic will make the “expert” feel like a fraud.
The 5 Types of Imposter Syndrome
Dr. Valerie Young researched imposter syndrome after Imes and Clance did their study in 1978, leading Young to categorize imposter syndrome into these 5 subgroups.
The perfectionist
Someone in the “perfectionist” subgroup has little to no tolerance for failure of any kind and may set such high expectations that even one tiny mistake can make them feel let down. So much so that their perfectionism can affect other aspects of their life.
The superwoman/man
The “superwoman/man” or “superhuman” gets satisfaction from juggling many items. The more roles that this person can be involved in, the better. However, any minor slip-up with any of the positions makes the “superhuman” feel inadequate because they expect that they should be able to do it all. These high achievers also need these accomplishments for validation.
The natural genius
The “natural genius” wants to learn and master things immediately. Any compromise to that expectation will make the genius feel unworthy. Therefore, competence for the “natural genius” is based on how quickly they can accomplish things.
The soloist
Someone in the “soloist” subgroup likes to work independently. Even if they have questions, they traditionally won’t ask for help. If they have to ask for help, they feel like a fraud.
The expert
Like the “perfectionist,” the “expert” feels like they have to know everything about a specific topic. Therefore, any missing knowledge on a topic will make the “expert” feel like a fraud.
What Causes Imposter Syndrome?
While there’s no one cause for imposter syndrome, many things can contribute to feelings of inadequacy and self-doubt.
Parenting style during childhood
Both extremes have negative long-term consequences for children, as excessive and unwarranted praise can cause feelings of self-doubt as an adult. In addition, a lack of recognition from caregivers, especially when deserved, can make adults feel the constant need to exceed expectations.
Life transitions
Anxiety
Imposter syndrome and anxiety have overlapping symptoms, so if you already havegeneralized anxiety disorder (GAD)or social anxiety, it’s not uncommon to feel self-doubt and entertain negative thoughts.
How to Cope with & Overcome Imposter Syndrome
It’s normal for low self esteem to manifest as imposter syndrome. There are several ways to overcome imposter syndrome. Understanding the different techniques can help you heal faster and become more confident and feeling worthy of the successes you’ve worked hard to achieve.
Accept positive feedback
While it’s a difficult concept for those with imposter syndrome, try to accept praise. If someone congratulates you on a job promotion or any other accomplishment, resist the urge to deflect or avoid credit. Instead, say “Thank you! I worked hard to get here.” There’s also nothing wrong with recognizing yourself as a successful person.
You may not believe it at first, but the more you accept praise, the easier it’ll become to internalize it.
Quality over quantity
Another thing that can be hard for people with imposter syndrome is accepting the concept of quality over quantity. Unfortunately, many think quality and quantity are both important, so they are constantly overworked and expect too much of themselves.
Focus on what you do well
It’s a good idea to list your strengths and potential areas of improvement. Pinpointing your strong points, especially in writing, may help you realize how much you know and give you self-confidence in those areas.
Recognize that no one is perfect
Overcome Imposter Syndrome with TalkspaceIf you’re wondering, “what is imposter syndromeand how can I overcome it,” the tips here should help. It’s important to know that if you have feelings of self-doubt or perceived self-fraudulence, your emotions are valid. Imposter syndrome is real, despite the lack of a formal diagnosis in the DSM-5.Being able to answer the questionwhat is imposter syndrome, and determining the possible root cause of your belief system is an essential first step. Working with a behavioral therapist can get you to a place where you’re ready to address your feelings of inadequacy.Learning how to overcome imposter syndrome takes work, but itispossible. If you think you could benefit from the help of a therapist, you might consider online therapy.Talkspaceis an online therapy platform that makes therapy convenient, accessible, and affordable. With a Talkspace therapist, you can learn effective techniques to conquer imposter syndrome.
Overcome Imposter Syndrome with Talkspace
If you’re wondering, “what is imposter syndromeand how can I overcome it,” the tips here should help. It’s important to know that if you have feelings of self-doubt or perceived self-fraudulence, your emotions are valid. Imposter syndrome is real, despite the lack of a formal diagnosis in the DSM-5.
Being able to answer the questionwhat is imposter syndrome, and determining the possible root cause of your belief system is an essential first step. Working with a behavioral therapist can get you to a place where you’re ready to address your feelings of inadequacy.
Learning how to overcome imposter syndrome takes work, but itispossible. If you think you could benefit from the help of a therapist, you might consider online therapy.Talkspaceis an online therapy platform that makes therapy convenient, accessible, and affordable. With a Talkspace therapist, you can learn effective techniques to conquer imposter syndrome.
See ReferencesThe imposter phenomenon in high achieving women: Dynamics and therapeutic interventionClance P, Imes S. Psychotherapy: Theory, Research & Practice. 1978;15(3):241-247. doi:10.1037/h0086006. Accessed July 1, 2022.Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic ReviewBravata, Dena M et al. Journal of general internal medicine vol. 35,4 (2020): 1252-1275. doi:10.1007/s11606-019-05364-1. Accessed July 1, 2022How to overcome impostor phenomenonPalmer C. American Psychological Association. 2021;52(4):44. Accessed July 1, 2022.
See References
Clance P, Imes S. Psychotherapy: Theory, Research & Practice. 1978;15(3):241-247. doi:10.1037/h0086006. Accessed July 1, 2022.
Bravata, Dena M et al. Journal of general internal medicine vol. 35,4 (2020): 1252-1275. doi:10.1007/s11606-019-05364-1. Accessed July 1, 2022
Palmer C. American Psychological Association. 2021;52(4):44. Accessed July 1, 2022.
Meaghan RiceMeaghan Rice is a mental health consultant specializing in professionals who are looking to close the gap between where they are and where they envision themselves being. With a decade of experience in the mental health field, working in a variety of different capacities, Dr. Rice has found her niche amidst the therapist, consultant, and trainer roles.
Meaghan Rice is a mental health consultant specializing in professionals who are looking to close the gap between where they are and where they envision themselves being. With a decade of experience in the mental health field, working in a variety of different capacities, Dr. Rice has found her niche amidst the therapist, consultant, and trainer roles.
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