What Is Imposter Syndrome & What Are Its Mental Health Effects?

Do you ever feel anxious at work because you believe you are a fraud—that any day now, your boss and coworkers will figure out that you don’t belong and you really don’t know what you’re talking about? If this situation sounds familiar, you may be experiencing the symptoms of impostor syndrome (IS). While people with impostor syndrome tend to feel frustrated and exhausted by these thoughts, there are steps you can take to address these negative beliefs about yourself so you can move through the world more confidently.

What is impostor syndrome?

Impostor syndrome is an internal experience involving difficulty recognizing one’s own knowledge, expertise, achievements, and skills, attributing them to luck or chance instead. It often results in an individual doubting themselves and their abilities and engaging in negative self-talk, such as telling themselves they don’t deserve success. Perfectionism and striving towards unattainable standards are also common in people with IS. Impostor syndrome is estimated to affect up to 82% of people at some point in their lives, often negatively impacting self-confidence and self-esteem.

Although impostor syndrome is commonly discussed in relation to an academic or professional environment, understanding impostor syndrome means realizing it can occur in virtually any setting, from situations requiring artistic skills to those involving parenting abilities. A person may be more likely to experience signs of IS in situations involving certain external factors—berating bosses or peers, intense pressure, and very challenging goals being a few examples—highlighting the fact that IS often stems largely from environmental and systemic factors.

The history of imposter syndrome

Pauline Rose Clance and Suzanne A. Imes are credited with coining the term “imposter syndrome” to describe this psychological phenomenon. It first appeared in their 1978 article, "The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention.” Since then, this concept has become widely known and been the subject of much research, as evidenced by a systematic review of 284 studies on the topic published in General Internal Medicine.

The impact of imposter syndrome

Experiencing the imposter phenomenon may lead to:

• Feeling disappointed or frustrated with yourself
• Experiencing emotional distress, anxiety, or burnout
• Avoiding opportunities for future personal growth

According to one study, impostor syndrome—along with comorbidities such as anxiety and depression—can impact work performance as well, which could exacerbate symptoms and create a cycle that’s difficult to escape. 

Signs of imposter syndrome

Imposter syndrome means feeling like you’re not enough, regardless of the successes you may achieve. Common characteristics of a person who is experiencing impostor syndrome include:

• You think your accomplishments or academic achievements are caused by luck or external sources, not your own strengths or hard work
• You believe anyone could do what you do
• You think you’ve succeeded only because you had help
• You discredit or minimize your own achievements and believe you are a phony
• You think people are just being nice when complimenting you, and that they don’t really mean it
• You have perfectionistic tendencies
• You have a strong performance fear that makes it hard to reach for your goals 
• You believe failure is not okay or not an option
• You use minimizing language like “kind of” or “pretty sure,” so you don’t have to commit to statements and risk being incorrect

Overall, if you frequently worry that you don’t really know what you’re doing and are afraid others will eventually find out, you may be experiencing impostor syndrome.

Imposter syndrome vs. social anxiety

Some people with imposter syndrome may also have a diagnosable anxiety disorder that exacerbates signs of this phenomenon. For example, a person with social anxiety disorder may already feel like they don’t belong in their workplace or in social settings because of their perceived inadequacy and fear being judged for it—a belief that can be similar to or exacerbate imposter syndrome. 

While not everyone who experiences IS also has an anxiety disorder, it’s recommended that you meet with a mental health professional in person or online if you believe you’re experiencing symptoms of a diagnosable condition. That said, note that a therapist can help with signs of IS too, even if you don't also have a mental illness.

Who can experience impostor syndrome?

Impostor syndrome can impact anyone, regardless of age, work background, experience, or any other factor, and is common in people of different genders. It tends to be especially common among high-achieving women, medical students, and those in a professional circle where social status dynamics among one’s peers are strong. 

Also note that, as an article in the Harvard Business Review points out, people from traditionally marginalized groups (such as women, BIPOC individuals, and LGBTQ+ individuals) may often experience feelings of imposter syndrome that can be better contextualized as feelings of inferiority due to systemic discrimination.

People with certain personality traits or types may also be more likely to experience IS. In her book The Secret Thoughts of Successful Women, author Valerie Young identifies five common types of people who may be prone to experiencing this phenomenon:

• “Perfectionists'' may feel like they’re failing if they don’t succeed at everything they set out to do. If they aren’t getting everything right, they tend to question their abilities overall.
• A “natural genius” with imposter syndrome may feel that they may have to work harder in some areas when they’re used to things coming naturally, which can cause them to feel like a fraud.
• Someone who is an “expert” in their field may feel they have to know everything there is to know about a subject—or else they’re a fake.
• A “superhero” type may feel they need to be the hardest worker and succeed in every area of life, and that they’re a failure overall if they fail at any one thing.
• “Soloists” tend to not ask for help from others because they think that if they can’t do everything on their own, they’re an impostor.

Ways to address impostor syndrome

Often, people with impostor syndrome feel like they can’t go after what they want until they prove competence to themselves, which can be hard to do in a way that makes you feel like you’re enough. It can also contribute to anxiety or other mental health concerns. If you’re trying to fight impostor syndrome and build more confidence in your own abilities, some of the following tips may help.

Avoid comparing yourself to others

Sometimes, it may seem like others are succeeding with little effort while you work hard just to keep up. Social media may help to perpetuate this illusion. But the truth is, you don’t know what others are thinking, feeling, or experiencing. They might actually be putting in just as much effort as you—or more. Or, they might grapple with impostor feelings too. Plus, it can be helpful to remind yourself that everyone has different strengths and weaknesses.

Also remember that there’s generally no such thing as an overnight success. From an outside perspective, it may look like a business or person succeeded quickly and with little effort—but in most cases, they didn’t—and even people in these situations often develop feelings of IS. Accepting the fact that there will always be things you don’t know about others’ successes may help you put less pressure on yourself.

Adjust your view of failure

Many people who experience impostor syndrome may have a constant fear of failure above all. This view can lead a person to avoid taking risks or trying anything new, and it can make them question everything whenever they do fail at something. To shift this outlook, it can be beneficial to adopt the growth mindset, which means believing that you can improve almost any ability with practice and patience—and accepting that failure is an essential part of getting better at something.  

Document and reflect on your successes

Learning how to recognize and acknowledge one’s success can make a big difference in helping one overcome impostor syndrome. This approach can take a few different forms and may be a completely one-on-one practice. For example, it can be beneficial to practice acceptance when someone acknowledges your success or accomplishments, rather than deflecting or minimizing what you’ve achieved. 

You might also find it useful to keep a written record of positive feedback you’ve received in the past, from kudos from a customer to praise from your boss. Looking back at the concrete proof that you’ve done well can be useful in times when you are experiencing self-doubt. It may help you more realistically assess your abilities, attributing success to your own skill and efforts rather than luck or chance.

Practice positive self-talk and self-compassion

Using positive self-talk may help improve confidence and emotional control abilities. In contrast, speaking harshly to yourself and letting your inner critic take over will generally only promote negative ways of thinking and make you feel worse. Focusing on shifting your internal monologue and finding ways to practice self-compassion may help you feel more authentically confident in your own skills and knowledge and improve your self-worth.

Speak with a therapist

Addressing a challenge like impostor syndrome can be difficult to do on your own, and constantly feeling like a fraud can have a negative impact on your mental health and wellness. In this situation, reaching out for a therapeutic intervention can be helpful. A therapist can assist you in discovering why you think this way and developing strategies you can use to shift these beliefs over time. 

Online therapy can be a convenient way to get this type of support, especially if you have a busy schedule or otherwise can’t commute to in-person appointments. A platform like BetterHelp allows you to get matched and then meet with a licensed therapist remotely, from the comfort of home, via video, phone, or live chat. Research suggests that online therapy can often be as effective as in-person therapy for addressing a variety of concerns.