Imposter syndrome, also known as imposter phenomenon or fraud syndrome, is when people doubt their abilities. They feel they are not as intelligent and capable as others believe them to be and are in constant fear that others will discover this about them.

Imposter syndrome is not an official mental health condition but this does not mean that it cannot severely impact the lives of people who suffer from it.

People with imposter syndrome can probably identify a pattern in their behaviours. Let us take a look at a hypothetical situation:

Consider that a person with an imposter syndrome has a big presentation coming up at work. This can cause a lot of anxiety which will result in the person reacting in two possible ways:

• He doubts his ability to pull off the presentation, and hence puts it off till the last minute. Eventually he scrambles to finish it and the presentation does pull through, but the person will attribute the success to “luck” and not to his ability or hard work.
• He overworks because he believes he cannot pull it off otherwise and finally even after the presentation is a success, he will believe that some other person would have done an even better job or will not have to work as hard to achieve the same thing.

At the end of it, whichever way they react, people with imposter syndrome will experience a feeling of success. But that feeling will be short-lived because they will start worrying about the next task, the insecurity and self-distrust will return and the imposter cycle will continue.

Symptoms of Imposter Syndrome

People with imposter syndrome will often have the following assumptions:

• Believe that others are smarter and more capable than them
• Credit success to luck, other people’s poor judgement, or anything besides their own ability and skill
• Worry that they do not deserve their success and that others will discover this
• Feel unworthy of praise
• Feel that they always have to give more than their best
• Have a difficult time forgiving their own mistakes, even small ones
• Worry about not living up to others’ expectations
• Have a constant need to gain other people’s approval

Imposter Syndrome – Traits

There is no correlation between gender type and imposter syndrome but usually those who form the minority in a group are more prone to it. People with imposter syndrome usually exhibit the following characteristics.

• Perfectionism: People with imposter syndrome strive to be perfect in all that they do and expect the same from others too. They are extremely critical of themselves and are rarely pleased with their results.
• Superheroism: They take on too many tasks and feel the constant need to prove themselves. They even take on tasks in spite of not having the time or energy for them.
• Fear of Failure: Failure feels extremely shameful because they feel people will discover their inadequacies.
• Fear of Success: Success too is scary as they feel that they will not be able to live up to the expectations that success brings.

Causes of Imposter Syndrome

• People who have low self-esteem, are over critical of themselves, and expect perfection are more prone to imposter syndrome.
• Adults who as children faced a lot of pressure from their parents are also susceptible to it.
• Not fitting in at the work place can also lead people to questioning themselves and their abilities.
• Social media is also a huge driver of the syndrome as watching other people with seemingly perfect lives can lead to discontent and self-doubt.

Diagnosing Imposter Syndrome

Mental health providers usually use the Clance Imposter Phenomenon (IP) scale to detect people with this syndrome.

• The Clance IP scale is a questionnaire with 20 questions.
• The questions typically take the following form – “I am rarely happy with the way I have completed a task.”
• Patients have to answer on a scale of 1 to 5, 5 signifying strong agreement with the question and 1 signifying strong disagreement.
• A score of 41 or more, points to a strong possibility of imposter syndrome.

The Effects of Imposter Syndrome

• At Work:
  • People suffering from imposter syndrome find it difficult to ask for a promotion or a raise as they feel they are not worthy of it.
  • They may also overwork to prove themselves. As a result, they often suffer burnout.
• At School:
  • Children with the syndrome do not feel comfortable asking doubts/questions because they fear others’ judgement.
• In a Relationship: 
  • Be it friendship or a romantic relationship, people suffering from the syndrome often feel they are not worthy of the love/affection. They live in fear that the other person may leave.
  • Parents who have imposter syndrome often question their ability to parent well and keep doubting their decisions.

Treatment

Opening up about the syndrome, talking to others, and getting help on how to deal with thoughts of self-doubt can help overcome the condition.

• Talking to a mental health professional will help identify where the syndrome has its root.
• Cognitive processing therapy (CPT) helps identify the thought when it comes and focuses on replacing it with more rational thoughts. Patients may also be given worksheets to practice what they have been taught.
• Group therapies, where people who have the syndrome get together to talk about it and how they handle it, can help immensely.

Overcoming Imposter Syndrome

As already stated, imposter syndrome is not an official mental health condition but it can adversely affect life. But there are many ways to get the better of it.

• When you feel like an imposter, take a moment and list out all your successes. If possible, save up notes of praise, appreciation, etc. Reviewing them when you are feeling down will help you challenge negative thoughts.
• Tell yourself that your thoughts are just emotions; they are not facts.
• Practice self-kindness.
• Enjoy compliments instead of deflecting them. Allow yourself to feel happy when someone compliments you. Tell yourself that you deserve it.
• Do not compare yourself to others. Understand that everything you see on social media is not true.
• Finally, do try to understand that the very fact that you have the syndrome proves that you are not fake.

Frequently Asked Questions

What is imposter syndrome?

Imposter syndrome is a psychological pattern where individuals doubt their abilities and fear being exposed as a fraud, despite their achievements.

What are the common signs of imposter syndrome?

Symptoms include self-doubt, fear of failure, attributing success to luck, and feeling unworthy of praise.

Who is most likely to experience imposter syndrome?

Anyone can experience it, but those in high-achieving environments or minority groups in a workplace are more prone.

How does imposter syndrome affect work and relationships?

It can lead to overworking, burnout, hesitation in asking for promotions, and feelings of unworthiness in relationships.

Can imposter syndrome be treated?

Yes, therapy, cognitive processing techniques, and self-affirmation strategies can help manage and overcome it.

How can I overcome imposter syndrome?

Recognize achievements, practice self-kindness, stop comparing yourself to others, and seek professional help if needed.

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