Have you ever achieved something amazing—been promoted, given a great presentation or even started a business—only to feel like a fraud on the back end? Like while you succeeded, maybe you don’t really deserve it? That someone else could have done that better, or that you just got lucky?

If so, you’re likely experiencing Imposter Syndrome, a surprisingly common pattern of behaviour to question yourself and your worth, even when the evidence exists showing that you are successful.

In this blog, we will break down what imposter syndrome is, review causes of it, learn how it presents itself at work, and provide proven ways to overcome it.

What Is Imposter Syndrome?

Imposter Syndrome is a psychological phenomenon where individuals doubt their accomplishments and have a persistent fear of being exposed as a “fraud” despite the objective evidence of their success.

Those experiencing this feel that they have deceived others into believing they are more intelligent or competent than they really are.

It is not simply experiencing self-doubt from time to time, it is an enduring, permanent fear and often debilitating. The term was coined in 1978 by Paulina Clance and Suzanne Imes, psychologists who noted it was happening particularly among high achieving women.

What does imposter syndrome mean? It is an incapacity to internalize success (even if you have received verification from your surroundings), so you will sometimes hear it pegged as “intellectual self-doubt” or a “confidence gap”.

Is Imposter Syndrome a Mental Health Condition?

No. Imposter syndrome is not a mental health condition, but it could cause anxiety, stress, burnout, and even depression if left unchecked. It is also connected to perfectionism and low self-esteem.

Think of imposter syndrome as a form of cognitive distortion; it is a trick your brain plays that makes you believe that you are not really as good as you are.

What Are The Symptoms of Imposter Syndrome?

Are you curious about what imposter syndrome feels like or how your brain could betray you? Here are some of the usual symptoms:

• You feel like a fraud, regardless of all the things you’ve accomplished.
• You attribute your success into luck rather than ability.
• You have a fear of “being found out.”
• You overwork yourself to prove that you are worthy.
• You downplay or reject positive feedback about your performance.
• You feel that you aren’t good enough to have imposter syndrome (and yes that IS a real thought).

If you have ever asked yourself “Do I have imposter syndrome?” it is fair to say you might.

What Causes Imposter Syndrome?

There is not a single reason why anyone develops imposter syndrome, and recent research is examining the reasons more closely, but here are aspects to consider:

• Family Expectations: Having been reared within families that place a premium on achievement, or compare siblings, can plant early seeds.
• Perfectionism: Holding yourself to unattainable standards will make any success feel insufficient in comparison.
• Social Comparisons: Constantly measuring yourself against your peers, often fueled by social media. This is one way self-doubt is magnified.
• Workplace Circumstances: This can also come from environments where you are in a minority, starting new employment, or triggering work demands – areas that can be more competitive and reaffirm your imposter feelings.
• Personality Types: Individuals who typically carry anxiety, low self-confidence, or high sensitivity may also be especially prone.

What Are The 5 Types of Imposter Syndrome?

Psychologist Dr. Valerie Young has identified 5 imposter syndrome personalities:

1. The Perfectionist- Sets very high expectations; even small mistakes can make the perfectionist feel “like a failure.”
2. The Superwoman/Superman- Works harder than everyone around them to prove they are not a fraud (almost works themselves to a state of physical exhaustion).
3. The Natural Genius- Believes everything must come to them immediately, and is particularly challenged when learning is part of this process.
4. The Soloist- Doesn’t want help to prove II am competent. Asking for help suggests inadequacy and confirms an imposter experience.
5. The Expert- Focuses on how much they “know” to measure their competence, and feels an imposter when they don’t know everything.

What Is Imposter Syndrome at Work?

Imposter syndrome in the workplace is extremely common. You might feel unworthy of your title or dread that one mistake will expose your so-called “incompetence.” It can present itself in a variety of ways. You may find yourself:

• Not feeling comfortable speaking up in meetings
• Shying away from promotions or leadership roles
• Overworking to “cover up” insecurities
• Having anxiety around performance reviews

If you’ve searched “how to overcome imposter syndrome at work,” you’re in good company. Countless colleagues, from interns to CEOs, have found themselves grappling with it too.

Is Imposter Syndrome Real?

Absolutely. While it isn’t classified as a mental illness, imposter syndrome is a real thing, one that has been backed up by decades of psychological research. In fact, studies suggest that 70% of people will experience it in some form in their lives.

How to Overcome Imposter Syndrome

So let’s talk about how to cope with imposter syndrome and dampen that perpetually nagging self-doubt:

1. Recognize the Feeling – The first step is awareness. When you find yourself thinking “I’m not good enough” intentionally take a moment to think about it through the lens of an imposter.
2. Talk about it – Talking through these feelings with trusted colleagues, mentors, or terapists can be an effective way to distribute a kind of reality check on those feelings and you’ll discover they aren’t unique to you.
3. Document Your Successes – Make a “success folder” of messages, compliments, and successes.
4. Reframe Your Thoughts – Instead of saying, “I just got lucky,” say, “I worked hard and earned it.” Instead of saying, “What if I fail?” say, “What if I succeed?”
5. Accept that perfection is not attainable – Mistakes are human. The goal should be progress not perfection.
6. Celebrate your wins – Don’t downplay praise. Practice saying, “thank you” instead of minimizing your achievements.
7. Mentor someone – Watching someone else grow and realize their potential reminds you of how far you’ve come. It shifts the focus from fear to service.

How to Get Over Imposter Syndrome? (Especially at Work)

If you’re dealing with imposter syndrome at work, consider these additional specific tips for overcoming that feeling:

• Set realistic goals and break tasks down into manageable steps,
• Ask for feedback-not validation, but constructive feedback,
• Own your projects and your wins,
• Have a system of support at work and in your personal life,
• Don’t engage in toxic comparison and social media during a pandemic is a breeding ground for that toxic nonsense.

The bottom line is consistency is key in overcoming imposter syndrome. Small shifts in your mindset will yield long-term confidence.

Do Men Get Imposter Syndrome Too?

Yes! It was initially studied specifically in women, but men can also exhibit imposter syndrome, they just don’t openly talk about it because of the stigma. No matter who you are-student, parent, artist, engineer, creative, or entrepreneur – imposter syndrome is pervasive.

What Is the Opposite of Imposter Syndrome?

If feeling like an impostor means having self-doubt about your expertise despite objective evidence that this self-doubt is false, then what does an exaggerated or unreasonably positive sense of self look like, or what does it mean?

The Dunning-Kruger Effect is often cited as the opposite to imposter syndrome.

Dunning-Kruger Effect is a cognitive bias in which people with low ability, knowledge, or competence tend to overestimate their own abilities. In contrast to imposter syndrome where individuals evaluate their abilities below their actual capabilities despite the evidence of success, individuals experiencing the Dunning-Kruger Effect typically lack the self-awareness to recognize their actual ineptness.

Here is a quick summary:

Imposter Syndrome	Dunning-Kruger Effect
High competence, low confidence	Low competence, high confidence
Fears being exposed as a fraud	Believes they’re more skilled than they are
Downplays success	Overstates ability

Simply put if feeling like an imposter is “I don’t think I’m good enough,” then the Dunning-Kruger Effect is “I think I’m great, even if I’m not.”

It also should be noted that not everyone who doesn’t generally experience feelings of insecurity or imposter syndrome is falling victim to the Dunning-Kruger Effect. There are some people who are authentically or humbly competent and confident; the best way to describe this level of confidence is to call it “authentic confidence” or “humble confidence.”

So, while the Dunning-Kruger Effect is one technical Deficiency-related “opposite,” the best opposite would be to have confidence in your capabilities but stay open to learning and growth.

Conclusion

If you’ve ever asked, “I have imposter syndrome, why?”, just remember the thing that is not an issue, is you care about yourself and your development. Caring and being modernly in tune with one’s self and their development is not a liability, but an unbelievable attribute of thoughtfulness and growth. I want you to understand this: the journey of overcoming imposter syndrome is not about removing fear but instead learning to act even when you are scared.

So, the next time you find yourself thinking “Am I even worthy of having Imposter Syndrome?” flip it: you are more than enough, and its time you started believing too.

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