Imposter Syndrome: When Success Feels Like a Fluke

I’m sure many of us have heard the term imposter syndrome floating around in conversations or online. First of all, imposter syndrome is not a mental illness, although if your symptoms significantly affect your daily functioning then the Psychology fraternity may want to consider updating this diagnosis. Well, what is it? It’s really a mind game! It’s unconscious doubt and anxiety surrounding your capabilities despite solid evidence of competence and accomplishments. In other words, imposter syndrome generally affects people who have a string of accomplishments, yet still, they doubt themselves. Maybe they are faced with a new project or tasks in unchartered territory which stirs feelings of insecurity and can even affect their self-esteem. In essence, there is a cyclical belief, which goes from being presented with a new task, experiencing self-doubt which can be so crippling that they are unable to complete tasks. Even when they do manage to complete tasks, they downplay their efforts instead of acknowledging their competence. Think of a pretty girl who just cannot take a compliment, totally unaware of her attractiveness, even though others are in awe of her beauty.

The cognitive cycle of Imposter syndrome

You may be wondering, “If they are so accomplished, why would they feel insecure?” This depends on the type of imposter syndrome which pulls on different types of insecurities, ranging from fear of failure to organizational and social pressures. Take for example, academia, an inside joke is that 40-80% of our life is rejection! Our work is constantly under scrutiny, from conferences to teaching performance and don’t get me started on publications. Our life is a revolving door of peer reviews, where rejection is more likely than acceptance. There's always someone telling you that what you have done is not good enough and if you’re lucky, they’ll tell you how to make it better in a way that does not shatter your confidence.

Subtypes of Imposter Syndrome

How to cope with imposter syndrome?

So, now that you know what is holding you back, how can you overcome or counteract these intrusive thoughts?

Reevaluate your metrics of approval- This means you need to take a step back and determine what beliefs you hold about what makes you worthy and what kind of behaviours you believe you MUST exhibit in order for others to like or accept you. This will help you to recognize if you have realistic or unrealistic standards for yourself and others. This can be tricky, because you need a certain level of self-awareness and an ability to be honest with yourself here.

Talk with your friends and colleagues- We often feel like we’re the only person in the world who experiences a particular thing. But guess what, the world is big and people have similar if not the same experiences. Chances are, your friend or colleague, may also have similar feelings and may even have tips and tricks on how to maneuver the environment or share their experience, which could help to calm your anxiety.

Reframe your self-talk- It might seem small, but the way we talk to ourselves can be the final nail in the coffin for our emotional stability. Challenge your anxieties by asking “is that true?” “what evidence is there of this?” For example, if you think you are not good enough, ask yourself “what evidence is there of that?” Then begin to present evidence for and against this train of thought. If you find that there is more evidence to support your incompetence, then it simply means you should invest in the necessary skills. However, you might find that you have skills that are transferable across numerous tasks, that will allow you to perform effectively.

If you are challenging yourself and learning new things, it’s natural to experience doubt. However, if that self-doubt becomes so loud that it overshadows your ability to effectively function, it’s time to see a therapist who can give you the right tools and strategies to cope with anxiety and underlying fears.