Table of ContentsView AllTable of ContentsThe 5 Types of Imposter SyndromeHow Do I Know If I Have Imposter Syndrome?What Does Imposter Syndrome Feel Like?ImpactExamplesCausesCoping

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Table of Contents

The 5 Types of Imposter Syndrome

How Do I Know If I Have Imposter Syndrome?

What Does Imposter Syndrome Feel Like?

Impact

Examples

Causes

Coping

Close

Imposter syndrome is not adiagnosable mental illness. Instead, the term is usually narrowly applied to intelligence and achievement, although it also has links to perfectionism and the social context. It can show up in the context of work, relationships, friendships, or just overall, that holds us back from the self-confidence we’ve earned and deserve to feel. Psychologists Suzanna Imes and Pauline Rose Clance first used this term in the 1970s.

The irony is, that people with imposter syndrome are often highly accomplished, impressive individuals. On the outside, there is no apparent reason for them to feel like an imposter, and yet they still do. This is what makes it such a challenging psychological phenomenon that needs to be unpacked.

“Not only can imposter syndrome affect your internal feelings about your work or self-worth, but it can also actually affect the way you approach projects, relationships, or any other areas in which you are feeling insecure,” explainsHannah Owens, LMSW. “This essentially creates a self-fulfilling prophecy, which is what makes it so insidious and necessary to address when it arises.”

Not only can imposter syndrome affect your internal feelings about your work or self-worth, but it can also actually affect the way you approach projects, relationships, or any other areas in which you are feeling insecure.—HANNAH OWENS, LMSW

Not only can imposter syndrome affect your internal feelings about your work or self-worth, but it can also actually affect the way you approach projects, relationships, or any other areas in which you are feeling insecure.

—HANNAH OWENS, LMSW

Press Play for Advice On Combatting Imposter Syndrome

The Five Types of Impostor SyndromeAccording to researcher Dr. Valerie Young, there are five impostor types:The Perfectionist. This type of imposter syndrome involves believing that, unless you were absolutely perfect, you could have done better. You feel like an imposter because yourperfectionistic traitsmake you believe that you’re not as good as others might think you are.The Expert. The expert feels like an imposter because they don’t know everything there is to know about a particular subject or topic, or they haven’t mastered every step in a process. Because there is more for them to learn, they don’t feel as if they’ve reached the rank of “expert.“The Natural Genius. In this imposter syndrome type, you may feel like a fraud simply because you don’t believe that you are naturally intelligent or competent. If you don’t get something right the first time around or it takes you longer to master a skill, you feel like an imposter.The Soloist. It’s also possible to feel like an imposter if you had to ask for help to reach a certain level or status. Since you couldn’t get there on your own, you question your competence or abilities.The Superperson. This type of imposter syndrome involves believing that you must be the hardest worker or reach the highest levels of achievement possible and, if you don’t, you are a fraud.

The Five Types of Impostor Syndrome

According to researcher Dr. Valerie Young, there are five impostor types:The Perfectionist. This type of imposter syndrome involves believing that, unless you were absolutely perfect, you could have done better. You feel like an imposter because yourperfectionistic traitsmake you believe that you’re not as good as others might think you are.The Expert. The expert feels like an imposter because they don’t know everything there is to know about a particular subject or topic, or they haven’t mastered every step in a process. Because there is more for them to learn, they don’t feel as if they’ve reached the rank of “expert.“The Natural Genius. In this imposter syndrome type, you may feel like a fraud simply because you don’t believe that you are naturally intelligent or competent. If you don’t get something right the first time around or it takes you longer to master a skill, you feel like an imposter.The Soloist. It’s also possible to feel like an imposter if you had to ask for help to reach a certain level or status. Since you couldn’t get there on your own, you question your competence or abilities.The Superperson. This type of imposter syndrome involves believing that you must be the hardest worker or reach the highest levels of achievement possible and, if you don’t, you are a fraud.

According to researcher Dr. Valerie Young, there are five impostor types:

Originally, the concept of imposter syndrome was thought to apply mostly to high-achieving women. Since then, it has been recognized as a more widely experienced phenomenon. Imposter syndrome can affect anyone—no matter their social status, work background, skill level, or degree of expertise.

While impostor syndrome is not a recognized mental health disorder in theDiagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), it is fairly common. It is estimated that 70% of people will experience at least one episode of this phenomenon at some point in their lives.

If you wonder whether you might have imposter syndrome, ask yourself the following questions:

If you often find yourself feeling like you are a fraud or an imposter, it may be helpful totalk to a therapist. The negative thinking, self-doubt, and self-sabotage that often characterize imposter syndrome can affect many areas of your life.

Some common characteristics of imposter syndrome include:

Impact of Imposter Syndrome

For some people, impostor syndrome can fuelmotivationto achieve, but this usually comes at the cost of experiencing constant anxiety. You might over-prepare or work much harder than necessary, for instance, to “make sure” nobody finds out you are a fraud. Eventually, anxiety worsens and may lead todepression.

This sets up a vicious cycle, in which you think that the only reason you survived that class presentation was that you stayed up all night rehearsing. Or you think the only reason you got through that party or family gathering was that you memorized details about all the guests so you would always have ideas for small talk.

The problem with impostor syndrome is that the experience of doing well at something does nothing to change your beliefs. The thought still nags in your head, “What gives me the right to be here?” The more you accomplish, the more you just feel like a fraud. It’s as though you can’tinternalizeyour experiences of success.

This makes sense in terms ofsocial anxietyif you received early feedback that you were not good in social or performance situations. Your core beliefs about yourself are so strong that they don’t change, even when there is evidence to the contrary. The thought process is that if you do well, it must be the result of luck.

People who experience impostor syndrome tend not to talk about how they are feeling with anyone and struggle in silence, just like those withsocial anxiety disorder.

“Because imposter syndrome eats at you from the inside out, often with no outward signs of struggle, this makes it all the more important to recognize what’s going on and take steps to address these feelings,” advises Owens. “Otherwise, your feeling of incompetence may prevent you from, say, pursuing a professional goal that might actually be right for you, which could lead to more regret and negative self-talk.”

Chrissy Metz on Imposter Syndrome, and Moving on After “This Is Us”

Some Real Life Examples

To better understand what imposter syndrome is, it might be helpful to see what it looks like in everyday life. Here are a few examples of what it’s like to experience imposter syndrome:

What Causes It?

In the earliest studies, researchers found that imposter syndrome was connected to factors including early family dynamics and gender stereotypes.Subsequent research has shown, however, that the phenomenon occurs in people of all backgrounds, ages, and genders.

Family Upbringing

For example, you might have come from a family that highly valued achievement. Or you may have had parents who flipped back and forth between offering praise and being critical.

Studies also suggest that people who come from families that experiencedhigh levels of conflictwith low amounts of support may be more likely to experience imposter syndrome.

New Work or School Opportunities

We also know that entering a new role can trigger impostor syndrome. For example, starting college might leave you feeling as though you don’t belong and are not capable. You may also experience the same feelings when starting a new position at work.

Imposter syndrome appears to be more common when people are going through transitions and trying new things.Thepressure to achieveand succeed, combined with a lack of experience, can trigger feelings of inadequacy in these new roles and settings.

Personality

Certain personality traits have also been linked to a higher risk of experiencing imposter syndrome. Some traits or characteristics that might play a role include:

Social Anxiety

Impostor syndrome and social anxiety may overlap. A person with social anxiety disorder may feel as though they don’t belong in social or performance situations, for instance.

You might be in a conversation with someone and feel as though they are going to discover your social incompetence. Or you may be delivering a presentation and feel as though you just need to get through it before anyone realizes you really don’t belong there.

While thesymptoms of social anxietycan fuel imposter syndrome, this does not mean that everyone who experiences imposter syndrome has social anxiety or vice versa. People without social anxiety can also feel a lack of confidence and competence. Imposter syndrome often causes normally non-anxious people to experience a sense of anxiety when they are in situations where they feel inadequate.

Imposter Syndrome vs. Discrimination

Coping With Imposter Syndrome

To get past impostor syndrome, it helps to start asking yourself some hard questions. Here are a few to consider:

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To move past these feelings, you need to become comfortable confronting some of the deeply ingrained beliefs you hold about yourself. This exercise can be hard because you might not even realize that you hold them, but here are some techniques you can use:

“Naming the fear can knock the wind out of it,” says Owens. “Because these are internal beliefs that don’t have anything to do with actual performance or abilities, most people would be surprised to learn who among them is dealing with imposter syndrome. Receiving good feedback from your peers or talking to a mental health professional about your feelings can be important and effective ways to put things in perspective.”

Therapy

Remember that if you are feeling like an impostor, it means you have some degree of success in your life that you are attributing to luck. Try instead to turn that feeling into one ofgratitude. Look at what you have accomplished in your life and be grateful for your achievements.

If you or a loved one are struggling with mental health, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat 1-800-662-4357 for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with mental health, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

Unlinking Your Self-Worth From Your Work

8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Merriam-Webster.Imposter syndrome.Clance PR, Imes SA.The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention.Group Dyn. 1978;15(3):241-247. doi:10.1037/h0086006Impostor Syndrome Institute.Rethinking Impostor Syndrome.Sakulku J, Alexander J.The imposter phenomenon.Int J Behav Sci.2011;6(1):73-92. doi:10.14456/IJBS.2011.6Li S, Hughes JL, Myat Thu S.The links between parenting styles and imposter phenomenon.Psi Chi J. 2014;19(2):50-57. doi:10.24839/2164-8204.JN19.2.50Langford J, Clance PR.The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment.Psychother Theory Res Pract Train. 1993;30(3):495-501. doi:10.1037/0033-3204.30.3.495Weir K.Feel like a fraud?American Psychological Association.Bravata DM, Watts SA, Keefer AL, et al.Prevalence, predictors, and treatment of impostor syndrome: A systematic review.J Gen Intern Med. 2020;35(4):1252-1275. doi:10.1007/s11606-019-05364-1Additional ReadingClancePR, Imes SA.The imposter phenomenon in high achieving women: dynamics and therapeutic intervention.Psychotherapy: Theory, Research and Practice.1978;15(3):241-247. doi:10.1037/h0086006Fraenza CB.The Role of Social Influence in Anxiety and the Imposter Phenomenon. Walden University. Online Learning. Volume 20 Issue 2. June 2016.Henning K, Ey S, Shaw D.Perfectionism, the imposter phenomenon and psychological adjustment in medical, dental, nursing and pharmacy students.Med Educ. 1998;32(5):456-464. doi:10.1046/j.1365-2923.1998.00234.x

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Merriam-Webster.Imposter syndrome.Clance PR, Imes SA.The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention.Group Dyn. 1978;15(3):241-247. doi:10.1037/h0086006Impostor Syndrome Institute.Rethinking Impostor Syndrome.Sakulku J, Alexander J.The imposter phenomenon.Int J Behav Sci.2011;6(1):73-92. doi:10.14456/IJBS.2011.6Li S, Hughes JL, Myat Thu S.The links between parenting styles and imposter phenomenon.Psi Chi J. 2014;19(2):50-57. doi:10.24839/2164-8204.JN19.2.50Langford J, Clance PR.The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment.Psychother Theory Res Pract Train. 1993;30(3):495-501. doi:10.1037/0033-3204.30.3.495Weir K.Feel like a fraud?American Psychological Association.Bravata DM, Watts SA, Keefer AL, et al.Prevalence, predictors, and treatment of impostor syndrome: A systematic review.J Gen Intern Med. 2020;35(4):1252-1275. doi:10.1007/s11606-019-05364-1Additional ReadingClancePR, Imes SA.The imposter phenomenon in high achieving women: dynamics and therapeutic intervention.Psychotherapy: Theory, Research and Practice.1978;15(3):241-247. doi:10.1037/h0086006Fraenza CB.The Role of Social Influence in Anxiety and the Imposter Phenomenon. Walden University. Online Learning. Volume 20 Issue 2. June 2016.Henning K, Ey S, Shaw D.Perfectionism, the imposter phenomenon and psychological adjustment in medical, dental, nursing and pharmacy students.Med Educ. 1998;32(5):456-464. doi:10.1046/j.1365-2923.1998.00234.x

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Merriam-Webster.Imposter syndrome.Clance PR, Imes SA.The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention.Group Dyn. 1978;15(3):241-247. doi:10.1037/h0086006Impostor Syndrome Institute.Rethinking Impostor Syndrome.Sakulku J, Alexander J.The imposter phenomenon.Int J Behav Sci.2011;6(1):73-92. doi:10.14456/IJBS.2011.6Li S, Hughes JL, Myat Thu S.The links between parenting styles and imposter phenomenon.Psi Chi J. 2014;19(2):50-57. doi:10.24839/2164-8204.JN19.2.50Langford J, Clance PR.The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment.Psychother Theory Res Pract Train. 1993;30(3):495-501. doi:10.1037/0033-3204.30.3.495Weir K.Feel like a fraud?American Psychological Association.Bravata DM, Watts SA, Keefer AL, et al.Prevalence, predictors, and treatment of impostor syndrome: A systematic review.J Gen Intern Med. 2020;35(4):1252-1275. doi:10.1007/s11606-019-05364-1

Merriam-Webster.Imposter syndrome.

Clance PR, Imes SA.The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention.Group Dyn. 1978;15(3):241-247. doi:10.1037/h0086006

Impostor Syndrome Institute.Rethinking Impostor Syndrome.

Sakulku J, Alexander J.The imposter phenomenon.Int J Behav Sci.2011;6(1):73-92. doi:10.14456/IJBS.2011.6

Li S, Hughes JL, Myat Thu S.The links between parenting styles and imposter phenomenon.Psi Chi J. 2014;19(2):50-57. doi:10.24839/2164-8204.JN19.2.50

Langford J, Clance PR.The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment.Psychother Theory Res Pract Train. 1993;30(3):495-501. doi:10.1037/0033-3204.30.3.495

Weir K.Feel like a fraud?American Psychological Association.

Bravata DM, Watts SA, Keefer AL, et al.Prevalence, predictors, and treatment of impostor syndrome: A systematic review.J Gen Intern Med. 2020;35(4):1252-1275. doi:10.1007/s11606-019-05364-1

ClancePR, Imes SA.The imposter phenomenon in high achieving women: dynamics and therapeutic intervention.Psychotherapy: Theory, Research and Practice.1978;15(3):241-247. doi:10.1037/h0086006Fraenza CB.The Role of Social Influence in Anxiety and the Imposter Phenomenon. Walden University. Online Learning. Volume 20 Issue 2. June 2016.Henning K, Ey S, Shaw D.Perfectionism, the imposter phenomenon and psychological adjustment in medical, dental, nursing and pharmacy students.Med Educ. 1998;32(5):456-464. doi:10.1046/j.1365-2923.1998.00234.x

ClancePR, Imes SA.The imposter phenomenon in high achieving women: dynamics and therapeutic intervention.Psychotherapy: Theory, Research and Practice.1978;15(3):241-247. doi:10.1037/h0086006

Fraenza CB.The Role of Social Influence in Anxiety and the Imposter Phenomenon. Walden University. Online Learning. Volume 20 Issue 2. June 2016.

Henning K, Ey S, Shaw D.Perfectionism, the imposter phenomenon and psychological adjustment in medical, dental, nursing and pharmacy students.Med Educ. 1998;32(5):456-464. doi:10.1046/j.1365-2923.1998.00234.x

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