Imposter Syndrome: How to Recognize and OvercomeThat Little Voice in Your Head

Author

Michelle Loving, CCEP, Director of Conference Services, University of the Ozarks, Clarksville, Arkansas

You are not alone, we have all heard it, that little voice in our head. The one that tells us we are not good enough, not smart enough, not focused enough. The one that wakes you up at 4:00 am to remind you of all the things you have done wrong in your life. It is the voice of our fears and uncertainties, and it can be debilitating to our careers and personal lives.

​While we may not be able to get rid of that voice entirely there are things that we can do to change the narrative and improve our mental wellbeing. Before we can adjust our mental thoughts we must first understand what Imposter Syndrome is and how it manifests.

What is Imposter Syndrome:
Imposter syndrome affects many professionals across many different industries, but it can be prominent in roles that require adaptability, creativity, or constant public visibility. Careers in higher education and event planning can be prime breeding grounds for imposter syndrome.

Imposter Syndrome was first coined by psychologists Pauline Clance and Suzanne Imes who noticed highly successful women reported feelings of unworthiness despite their academic and professional success. Imposter syndrome is a psychological pattern sometimes found in successful professionals who feel their talents, skills, or accomplishments are not genuine. They often feel like a fraud despite evidence to the contrary. In many cases they dismiss their success as luck, timing, or deception. Although the original term was based on professional women, current studies indicate that imposter syndrome can be found in diverse demographics. Imposter syndrome does not discriminate based on gender, ethnicity, race, age, or social influences.

At its core, imposter syndrome allows a disconnect between a person’s success or competence and their perceived lack of abilities. This disconnect can lead to chronic self-doubt, fear of being exposed as a fraud, difficulty recognizing success, and a constant pursuit of perfectionism. Those experiencing imposter syndrome may also overwork themselves or they minimize their accomplishments. Although people with imposter syndrome are most likely competent, successful, and respected by others, their self-image can be debilitating and detrimental to their mental health.

Five Types of Imposter Syndrome:

1. The Perfectionist - Sets unrealistic or extremely high goals and then labels themselves as failures when they are unable to meet these goals. They use mistakes as proof of their inadequacy.
2. The Superwoman/Superman - The need to work harder than others to prove that they are not a fraud. This desire to work harder often leads to burnout.
3. Natural Genius - Connects working hard with the lack of natural ability. They judge their success by the ability to achieve goals with very little effort.
4. The Soloist - The desire to accomplish goals on their own. They associate the need to ask for help as a sign of incompetence or failure.
5. The Expert - They acquire credentials or knowledge in attempt to know everything about their field. They feel like fraud if they are unable to answer a question related to their field.

Common Signs of Imposter Syndrome:
Although imposter syndrome can vary from person to person there are several common patterns that overlap and can create cycles of self-doubt.

1. Attributing success to external factors - Frequently crediting achievements to luck, timing, or other external sources. Common phrases include “I was just in the right place at the right time” or “I just got lucky.”
2. Over-preparation or overworking - The struggle to keep up with appearances by working late, triple checking assignments, or overstudying. This pattern is especially common in academia, event planning, or other leadership roles.
3. Difficulty in accepting praise or recognition - Individuals will deflect or be embarrassed by praise. They often respond with dismissive language.
4. Fear of making mistakes - Individuals who experience imposter syndrome may often avoid scenarios or opportunities due to the fear of making mistakes. They feel that anything short of perfection is considered a failure. This fear can lead to procrastination, the inability to delegate, or avoiding new tasks.

Contributors of Imposter Syndrome:
There can be many causes and sources of imposter syndrome. In many cases it is a combination of social, cultural, and environmental factors. These can shape a person’s beliefs and self-worth. Some of the most common contributions include:

1. Family/Childhood Experiences - Children who are raised in environments that emphasize success may grow into adults who place high value on perfectionism. Labeling children as “gifted” or “creative” can also create high expectations to live up to those labels.
2. Social and Cultural Expectations - Cultural backgrounds and societal norms can influence a person’s experience. Those who are underrepresented can feel added pressure to prove themselves. This can be commonly seen with First-generation college students, young professionals in work environments with older colleagues, women in male dominated fields, and people of color in predominantly white workplaces.
3. Personality Traits - Those who tend to be perfectionists or high achievers are more likely to experience imposter syndrome along with those who may already have doubts about their capabilities.
4. Social Media/Digital Influences - Those who spend an excessive amount of time on social media platforms also have an increased chance of experiencing imposter syndrome. They tend to compare what they see on social media to their own reality. There can also be an overexposure of achievement culture which can create unrealistic expectations.

How to overcome Imposter Syndrome:
Overcoming imposter syndrome can be a challenge but it is important to know that it is not about eliminating uncertainty or self-doubt. Learning to recognize the feelings when they arise and how to challenge the narratives behind those feelings can be the first step in improving your mental health and well-being. Other steps include:

1. Acknowledge the feelings - recognizing the little voice in your head is the first step in reducing its power. Remind yourself that those thoughts are common and that everyone experiences them.
2. Separate fact from feelings - realize that just because you are experiencing a negative feeling (such as being unqualified) does not mean that you ARE unqualified.
3. Challenge the negative patterns - Instead of agreeing with the negative thoughts create lists of specific accomplishments that contradict those thoughts.
4. Practice self-compassion - Use kind words when referring to yourself, acknowledge the effort not just the outcome and embrace imperfection.
5. Set obtainable and realistic goals - Avoid unrealistic goals which can add to feeling like an imposter. Set smaller goals that are easier to obtain and build up to bigger goals.
6. Do not compare your “behind-the-scenes” to someone else’s “highlight reel.” Just because someone makes it look easy or natural does not mean it is.

Imposter syndrome can be a persistent internal conflict that can give false narrations about your talent, capability, or worth. These narrations can often be rooted in a variety of causes including upbringing, work environment, or personality traits. Because of these root causes we often set ourselves up for unrealistic standards or comparisons. Recognizing the early signs and paying attention to the symptoms can be the first step in overcoming imposter syndrome.

​By acknowledging intrusive thoughts, reframing negative thoughts, and setting realistic goals you can create an environment that can change that “little voice” from negative thoughts to thoughts of positivity and self-care.

References
Hibberd, J. (2019). The imposter cure: Escape the mind-trap of imposter syndrome. London: HarperCollins.
Hutchins, H. M. (2015). Outing the imposter: Overcoming self-doubt in professional life. New York: Routledge.
Kelso, K. (2021). Overcoming the imposter: Strategies to reclaim your confidence. New York: TarcherPerigee.
Sakulku, J., & Alexander, J. (2011). The imposter phenomenon. International Journal of Behavioral Science, 6(1), 73–92.

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