Imposter Syndrome - what is it?

You may have heard of the term before, but just what is imposter syndrome?

It's a condition whereby one may feel like a 'fraud' or inadequate when it comes to achievements, success and/or abilities. You may constantly doubt your abilities and feel as though you are not good enough when it comes to work, or any achievements or talents that you have. Psychologists Suzanne Imes and Pauline Rose Clance first identified and coined the term in 1978.

With imposter syndrome, a person often lacks confidence in their abilities, feels incompetent, and they are often weary of experiencing success of any kind due to thoughts around their inadequacy or 'fraudulence' unearthing itself.

Some may argue that this sounds alot like humility, where people with this mindset are very modest, humble and believe themselves to be no better than anyone else. While modesty denotes a moderate self-view, imposter syndrome stems from a deep sense of inadequacy, often feeling more inadequate than everyone else around them. Those with imposter syndrome will also doubt others' high regard for them.

What causes imposter syndrome?

Imposter syndrome involves distorted thinking, whereby it causes people to constantly doubt their abilities, their skills and their accomplishments. The cause of this condition comes from a combination of factors including:

Family environment: (example) - You may have scored 95% on a test at school when younger, however your parents may not celebrate this achievement but instead ask you why you didn't get 100% in the test. If you continually do good in tests or with sports and your parents never celebrate your success, instead wanting you to get 100% all of them time, this can cause imposter syndrome as well as low self-esteem.

Social environment: You may have belonged to a group or lived in a neighbourhood where approval or worth was explicitly linked to achievement.

Personality type: If you have always been an introvert, you'll typically process feelings internally rather than communicating to anyone outwardly. When feelings/emotions that are negative are internalized, this is when rumination occurs. Over a period of time, this becomes a habit which can then cause one to belittle themselves and any achievements.

What should I do if I think I have imposter syndrome?

Imposter syndrome and its effects, make it worth addressing and exploring. Having constant feelings of inadequacy and incompetency create fear in those with this condition, leading people to avoid challenges and opportunities that could potentially lead to growth.

Symptoms of imposter syndrome:

• Self-doubt

• Fear of not living up to expectations

• Feelings of inadequacy and/or fraudulence

• Undervaluing oneself and one's contributions

• Self-sabotaging success

• Low self-esteem

• Excessive comparison to peers

• Anxiety

Types of Imposter Syndrome:

The Perfectionist: Everything has to be perfect, however perfectionism can lead to feeling unsatisfied no matter the work done, or the goals achieved.

Underlying emotion: fear of losing control

The Superwoman/Man: This type will take on alot of work in a short amount of time and will work overtime to achieve validation from friends/colleagues.

Underlying emotion: fear of free time and taking time away from work for personal fulfilment.

The Natural Genius: This type thrives on being quick in getting things done, always believing they got things done right the first time. They'll often put in minimal effort into their work yet will often succeed. This person does not like being told to re-do something and does not like critique.

Underlying emotion: fear of failing

The Soloist: This type also does not like receiving support from others to do their work and regardless of the situation will not ask for help from others. Asking for help would mean that they are now vulnerable, and it would then expose what they don't know.

Underlying emotion: shame in asking for help.

The Expert: This type feels that in order to apply for a particular job, they must know everything there is to know about that line of work first. They believe that they must know all the answers that may come their way in that line of work and may then be critical of others that 'work to learn'.

Underlying emotion: fear in inadequacy

The Noticer: The noticer is forgiving of others but not forgiving to themselves. They also notice that anything that they do is never good enough. They are hyper-aware, always believing that they will 'miss the bar' on things.

Underlying emotion: fear of not belonging

The Discounter: This type will always rationalise away evidence of their own competence, achievement or high regard. (e.g.) - 'people think highly of me because they don't really know me'. This type doesn't trust or value their circle of supporters much.

Underlying emotion: not being enough

What can I do to help with this?

Aside from exploring this more with a mental health professional, there are a few things that you can do at home which include:

• Allowing yourself permission to feel the feelings/emotions that are coming up regarding this and to let them just be. Sit with them, be with them, process them.

• Journal. Sometimes writing out our thoughts can be helpful in us then making connections around if this occurs on certain days, a certain time, after an argument, etc.

• Practising mindfulness. Taking time to do some slow, deep breathing can help to calm our thoughts.

• Write down one or two goals in relation to what you are wanting from overcoming imposter syndrome. Allow yourself time and patience to work towards the one or two goals.

• Be kind to yourself. We often forget that we are all human. No one is perfect, we have all made mistakes which makes us all unique and makes our stories unique. Be gentle with yourself and give yourself credit for how far you've come.

If any of this information resonated with you and you would like further information, please enquire on our site or email us at: halen@wellbeingcounselling.co.nz