7 Signs of Imposter Syndrome, and What You Can Do About It
Key takeaways:
If you feel like you never measure up, despite a record of success, you might have imposter syndrome.
While not a clinical disorder, imposter syndrome is a common experience. It often leaves high achievers unable to acknowledge their accomplishments and stands in the way of success.
Systemic issues like racism, homophobia, ableism, and sexism can make members of marginalized communities feel pressured to “prove their worth.” In these instances, the environment, as opposed to an individual case of imposter syndrome, is the issue.
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Have you ever felt like a fraud? If you’ve ever had the sense that you don’t fit in or that you aren’t capable, despite having concrete evidence to the contrary, you’re not alone.
Most people question their abilities from time to time. And even the most self-assured among us struggle with confidence in competitive environments. But if these feelings manifest frequently, negatively impacting your life, you might be struggling with imposter syndrome.
While not a clinical disorder, imposter syndrome is a common experience. And left unaddressed, it can impact your mental health. It can also impact your ability to thrive at work, at school, and in your relationships. Fortunately, there are things you can do to overcome self-doubt, boost your confidence, and harness your inner strength.
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What is the definition of imposter syndrome?
The American Psychological Association (APA) defines imposter syndrome as when “highly accomplished, successful individuals paradoxically believe they are frauds who ultimately will fail and be unmasked as incompetent.”
The concept arose out of a 1978 study involving female college students. Researchers found that, despite earning good grades, the students saw themselves as failures. Study participants chalked their achievements up to luck or chance, as opposed to the result of hard work or aptitude. Later studies revealed that men are also affected by imposter syndrome, but typically at lower rates than women.
What are the symptoms of imposter syndrome?
Imposter syndrome can manifest in many ways, depending on the individual. But researchers have identified some common symptoms of the phenomenon, seven of which we outline below.
1. Chronic self-doubt
People who live with imposter syndrome frequently question their talents, skills, and abilities. They often feel like they don’t have what it takes to succeed, despite having concrete evidence to the contrary.
2. Fear of being ‘caught’
Living with imposter syndrome often means worrying about being discovered as “an incapable fraud.” You might be concerned that someone will find out that you don't know what you're doing, even when this isn't true.
3. Perfectionism
Imposter syndrome leaves little room for error. So people who struggle with it often put pressure on themselves to be perfect.
4. Overcompensation
People who live with imposter syndrome may go above and beyond to prove that they are good enough. They add more to their plate, even when there is no real need to do so. Often, this can lead to burnout.
5. Atychiphobia (fear of failure)
Imagine being so worried about losing a game, which you’d otherwise enjoy, that you refuse to play. That’s often what living with imposter syndrome is like. It can make you so afraid about not succeeding that you shy away from things that may benefit you — like seeking a job promotion, for example.
6. Achievemephobia (fear of success)
It might sound a bit counterintuitive, but some people with imposter syndrome fear the changes that come with success. They fear they won’t be able to handle new responsibilities or challenges and increased attention.
7. Inability to acknowledge accomplishments or capabilities
One of the toughest things about imposter syndrome is that it robs people of the ability to embrace their accomplishments. They often see their achievements as the result of luck, rather than their talent and hard work.
What causes imposter syndrome?
Imposter syndrome can stem from many different factors and experiences. There isn't a single cause of the phenomenon. But researchers have discovered a link between imposter syndrome and:
Working in a high-pressure environment (like in healthcare, tech, or academia)
Being a high achiever
Having a mental health condition, like a mood or personality disorder
Growing up in a family that places a high value on achievement or perfectionism
It’s also worth mentioning that there are times when a person is made to feel like an imposter due to their environment. People in marginalized communities — like Black, Indigenous, and people of color, or BIPOC individuals — face systemic issues that can lower their confidence in their abilities and accomplishments.
They often face extra pressure to “prove their worth” in environments where they have been traditionally unwelcome. For members of these communities, discrimination and bias are often to blame for feeling like an imposter, rather than an individual case of imposter syndrome.
How does imposter syndrome impact daily life?
Imposter syndrome can impact a person’s daily life in many ways. Its effects can show up at work, at school, and in relationships. And, as mentioned above, it can rear its head due to racial bias and other forms of prejudice.
For example, you might be struggling with imposter syndrome if:
You pull yourself out of the running for a much-deserved promotion even though your boss thinks you’d be great in a more senior role. Despite your long list of professional achievements, you don’t believe you have what it takes to advance.
You want to be more active socially, but you don’t accept invitations from friends or acquaintances. You worry that you won’t have anything to talk about or that people don’t actually want to spend time with you.
You pass up the chance to excel academically. For instance, as you prepare to select your classes for the upcoming semester, your advisor offers to allow you to skip a prerequisite course. They feel that you’re ready for something more challenging, but you sign up for the basic class instead.
Treatment and coping tools for imposter syndrome
While imposter syndrome isn’t a clinical condition, there are things you can do to manage it. The following coping strategies can help when you feel like you don’t measure up.
Talk to someone you trust
Despite it being a common problem, having imposter syndrome can be an isolating experience. Talking to someone you trust — like a friend, colleague, or mentor — can help you see that you’re not alone.
Document your accomplishments
Imposter syndrome can leave you feeling like you don’t have what it takes to be successful. To combat those feelings, take some time to review your personal, academic, or professional achievements. And write down what’s true about what you’ve accomplished.
Recognize perfectionism
If you’re scared of making mistakes, remember that no one is perfect. Practice giving yourself some grace and making space to embrace missteps as learning experiences.
Treat yourself like a friend
People who struggle with imposter syndrome often have a hard time accepting praise. So the next time you receive a compliment, imagine how you’d want a friend to feel in that situation. Allow yourself to receive positive feedback when it comes.
Seek professional help
Sometimes, people with imposter syndrome have difficulty overcoming it on their own. If this is the case for you, consider speaking with a professional. Working with a therapist can help you challenge negative thoughts and break the cycle of imposter syndrome.
The bottom line
Everyone struggles with confidence from time to time. But if you constantly question your abilities and it’s negatively affecting your life, you might have imposter syndrome. While not a clinical disorder, imposter syndrome can cast a shadow over your accomplishments. But fortunately, there are some things you can do to illuminate them. With a little practice and the right support, you can learn to embrace your expertise, celebrate your successes, and rebuild your confidence.
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References
Ahmed, A., et al. (2020). Why is there a higher rate of imposter syndrome among BIPOC? Across The Spectrum of Socioeconomics.
American Psychological Association Dictionary of Psychology. (n.d.). Imposter phenomenon.
Clance, P. R., et al. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice.
Huecker, M. R., et al. (2023). Imposter phenomenon. StatPearls.
Shill-Russell, C., et al. (2022). Imposter syndrome relation to gender across osteopathic medical schools. Medical Science Educator.
Tulshyan, R., et al. (2021). Stop telling women they have imposter syndrome. Harvard Business Review.
Weir, K. (2013). Feel like a fraud? gradPSYCH Magazine.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
