Imposter Syndrome

Meg Fink

Imposter syndrome is a thinking pattern in which individuals doubt their competence and abilities, or believe they are unworthy of their accomplishments. A person with imposter syndrome may believe that they are a fraud or that they don’t belong in their environment or role. This self-doubt persists in spite of accomplishments and praise. 

Anyone can experience imposter syndrome. However, it is most commonly experienced by women and individuals from historically marginalized and oppressed communities such as racially minoritized groups. Women frequently experience imposter syndrome in the workplace, particularly in male-dominated fields or high-powered roles. Contributing factors to these feelings include historical gender-role stereotypes and societal expectations placed on women, for example, the expectation that women should be deferential rather than assertive in the workplace. Similarly, people of color often experience imposter syndrome in the workplace due to cultural expectations and stereotypes. They may also feel this pressure in social settings in which they might feel out of place or expected to represent an entire group. Furthermore, both women and people of color can fall victim to stereotype threat, in which worries about confirming negative stereotypes cause the individual to become anxious and perform poorly. Imposter syndrome also affects students and athletes, especially those in highly competitive environments. Despite affecting a wide range of people, those with imposter syndrome all share the common trait of underestimating their own worth. 

Imposter syndrome appears in individuals in traits such as extreme perfectionism, avoidance of opportunities, or the fear of success. It manifests as a cycle of thoughts, emotions, and behaviors that reinforces self-doubt. For example, thinking “I don’t deserve this opportunity” might lead to feelings of shame or anxiety. These feelings can lead to procrastinating, over-preparing, or giving up on opportunities, which often further reinforce feelings of non-belonging. Moreover, getting caught in this cycle can amplify feelings of helplessness and anxiety. 

Although daunting, imposter syndrome is manageable, especially when you recognize the cycle of self-doubting thoughts. Journaling can be a great tool to track accomplishments and reflect on growth. Mindfulness practices, including meditation, and practicing self-compassion, can enable you to be aware of unhelpful thinking patterns. Furthermore, seeking therapy or conversations with trusted friends can be a way to recognize and address feelings of unworthiness or alienation. 

At the end of the day, we are all living life for the first time. We are born to make mistakes, to learn, and to be imperfect. Celebrate your accomplishments and embrace your opportunities while allowing yourself to make mistakes and move on.