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This guide defines imposter syndrome, its various types, and who may be affected. We'll also review common imposter syndrome symptoms, how to overcome them and provide expert insights about this relatable topic.
What is imposter syndrome?
Imposter syndrome happens when people feel they don’t belong. Also known as imposter phenomenon, fraud syndrome, perceived fraudulence, or impostor experience, the concept was coined by psychologists Pauline Clance and Suzanne Imes in their 1978 research paper. The three main attributes of the syndrome are:
1. Feelings of fraudulence
Individuals with imposter syndrome often experience pervasive feelings of fraudulence or feel they’re "faking it." They believe their achievements result from luck or external factors rather than their abilities, and sense they don’t deserve their success.
2. Fear of exposure
People with imposter syndrome live in constant fear of being exposed as impostors. They worry that their colleagues, peers, or supervisors will eventually discover they’re incapable or lack critical knowledge. This fear of exposure causes anxiety, stress, and a constant need to prove themselves, even when they’re already successful.
3. Underestimation of abilities
Individuals with imposter syndrome tend to downplay their abilities and achievements. They often set excessively high standards for themselves and struggle to acknowledge their accomplishments. Even when they receive praise or recognition, they may dismiss it as insincere or unjustified.
Speaking on the Wellness with Ella podcast, clinical psychologist Dr. Jessamy Hibberd outlines why she considers imposter syndrome to be a faulty belief.
"When you're doing anything difficult or challenging, it's natural that you're pushed outside of your comfort zone; it's normal to experience a bit of fear. Imposters misinterpret that feeling. They feel if they were ready for this, if they were up for the task, they would be feeling completely confident instead of realising that insecurity and worries are completely human. It's not a sign that you're not ready or shouldn't try; it's just normal."
Who experiences imposter syndrome?
Imposter syndrome doesn't discriminate. It affects everyone from all walks of life and in limitless scenarios. Although imposter syndrome is commonly associated with work, people may experience it in their romantic relationships, friendships, parenting, hobbies, sports, or online communities. Dr. Jessamy Hibberd explains,
"It's on a continuum, so for some people at the very severe end, they'll feel it chronically in every area of their life. But it could be that you just experience it in certain situations. So, for some people if they're public speaking and that's nerve-wracking, then they might feel like an imposter in those situations.”
Research reveals that a whopping 82% of people struggle with the sense they’re faking it and don’t deserve what they’ve achieved. The syndrome may be more pronounced for those falling into the following categories:
1. People with anxiety or depression
Depression often comes with persistent feelings of hopelessness, worthlessness, and a lack of motivation. When individuals with depression experience imposter syndrome, they may have a particularly challenging time overcoming their self-doubt, as they’re also dealing with negative self-perception that can reinforce imposter feelings. Similarly, people with anxiety may constantly worry about making mistakes or not living up to their own or others' expectations at work.
In both cases, people with anxiety and depression may develop coping mechanisms that involve overworking or constantly seeking validation from others.
2. Minority groups
Research has shown that imposter syndrome disproportionately affects women and individuals from underrepresented minority groups. For example, a KPMG study highlights that 75% of women have experienced imposter syndrome in their careers. We can attribute this to societal and workplace biases that create additional barriers and self-doubt.
3. New hires
Imposter syndrome often strikes when new employees try to adapt to a new work environment. They may doubt their qualifications, feel overwhelmed by the learning curve, and worry about whether they truly belong in their new role when the existing team already seems to have their ducks in a row.
4. High achievers
Surprisingly, successful people can be particularly susceptible to imposter syndrome. They may set high standards for themselves and feel they must constantly prove their worth. Dr. Jessamy Hibberd explains how high-achieving women and men can feel:
"You do well, you fear that you're a fraud, you don't take onboard any of your successes because you think it's down to external circumstances like luck or fluke and you can't connect with it. The further up you get, the harder it gets because you worry it's further to fall."
5. Career changers
Those who switch careers or pivot into a new field may experience imposter syndrome as they grapple with a lack of experience in their new domain. They might question whether they have what it takes to succeed in their new role.
6. Non-native English speakers
Non-native English speakers working in English-speaking environments may experience imposter syndrome due to language barriers. Despite their professional expertise, they might worry that their language skills are not up to par.
7. Freelancers and entrepreneurs
Self-employed individuals, freelancers, and entrepreneurs often face imposter syndrome because they lack the traditional validation of a corporate job title or established organisational structure.
5 imposter syndrome types
Imposter syndrome isn't one-size-fits-all. People experience it differently, driven by various underlying factors and personality traits. Recognising these different types helps individuals learn how to deal with imposter syndrome. Dr. Valerie Young, author of "The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It," defines five types of imposters:
1. Perfectionist
The Perfectionist sets excessively high standards for themselves. They're driven by the fear of making mistakes or not meeting their unrealistic expectations. They tend to dwell on errors and often feel they can never be good enough.
2. Expert
The Expert believes they must know everything about a subject before considering themselves competent. They'll read the whole book, take all the training, and must satisfy all the job requirements before they apply for a role. They're often afraid of being exposed as a fraud if they admit they don't have all the answers, which can hinder their willingness to learn and grow.
3. Soloist
Soloists prefer to work independently and feel uncomfortable asking for help or collaborating with others. They believe that they must succeed on their own to prove their competence. And when the team celebrates a win together, they think it doesn't count as a personal victory.
4. Natural genius
Natural geniuses must effortlessly excel in everything they do. When they encounter challenges or need to put in effort to achieve their goals, they interpret it as a sign of incompetence. They often avoid tasks or projects where they might not excel immediately.
5. Superhuman
Superhumans are like perfectionists on overdrive. They constantly push themselves to excel in multiple roles, such as work, family, and personal life and must be the best in every aspect of their lives. Superhumans may struggle to delegate tasks or seek help.
How to recognise imposter syndrome symptoms
One of the difficulties in overcoming imposter syndrome is recognising that it's causing a problem. As a personal, internal battle, leaders may not immediately spot if a team member is struggling with imposter syndrome. Spreading awareness of the common symptoms will support employees to take action if any of the following feelings resonate:
Lack of self-confidence and low self-esteem
Self-check: Do I have imposter syndrome? Do you ever doubt your worth and feel like you don't deserve your position or accomplishments?
When people constantly doubt their abilities and struggle to acknowledge their achievements, it may be a sign of imposter syndrome. Remember, you have worked hard to get where you are and your achievements are valid. Embrace your success and believe in yourself.
Sensitivity to small mistakes
Self-check: Do I have imposter syndrome? Do you often find yourself experiencing self-doubt and anxiety, even over the smallest of mistakes?
People with imposter syndrome often magnify errors, viewing them as evidence of their incompetence. Whether it's a minor slip-up or an inconsequential blunder, these feelings can sometimes overwhelm us and impact our overall well-being. It's important to acknowledge and address these emotions, as they can hinder our self-confidence and personal growth.
Burnout caused by overwork
Self-check: Do I have imposter syndrome? Do you plough headfirst into a heavy workload to compensate for feeling unsure?
Working excessively can be a coping mechanism for those with imposter syndrome, but it’s a dangerous approach, leading to burnout. This may manifest as taking on more projects than you can realistically handle, constantly seeking additional responsibilities, or staying late at the office and working weekends. Be warned: this approach can backfire by causing diminished productivity, and physical and mental exhaustion.
Self-doubt in your skills and competence
Self-check: Do I have imposter syndrome? Do you attribute your success to external factors, like being in the right place at the right time, rather than your abilities?
Constantly questioning skills and competence, despite evidence of capabilities, is a classic sign of imposter syndrome. This self-doubt can be a significant barrier to personal and professional growth, preventing you from fully embracing your achievements and potential.
Isolating from team members
Self-check: Do I have imposter syndrome? Do you withdraw from your colleagues and feel your professional relationships are strained?
People with imposter syndrome often isolate themselves from their colleagues, fearing that others will discover their perceived inadequacies. This self-imposed situation intensifies feelings of inadequacy and also makes it difficult to collaborate effectively and achieve the camaraderie required for personal and collective success.
Perfectionism
Self-check: Do I have imposter syndrome? Do you feel you must excel in every aspect of your work?
Setting impossibly high standards and expecting perfection in every task is a common symptom of imposter syndrome. But it's important to remember that perfection is rarely attainable, and striving for it can perpetuate the imposter syndrome cycle.
How to overcome imposter syndrome
Acknowledging that imposter syndrome exists is only the first step. Follow these tips to support people in any rank or role in your organisation to overcome this psychological block:
Offer ways to navigate imposter syndrome in a new job
Starting a job can trigger feelings of imposter syndrome whether you’re new to the company or have moved from a different department. Managers and HR leaders can follow these steps to support new joiners:
- Offer mentors and career coaches to new starters who can provide guidance, reassurance, and a sense of belonging in the new workplace or team. They can offer valuable insights and advice based on their experience.
- Clarify expectations by outlining competencies and skills required for all roles, then share this information transparently throughout the organisation as a roadmap for success.
- Encourage employees to document their achievements, no matter how small, to boost confidence and combat imposter syndrome. Invite them to keep a "win bin" to store screenshots, images, and emails about their achievements as a reminder of their progress. This might be positive feedback from a boss, a nice testimonial someone wrote on LinkedIn, or a recent certification.
- Provide professional development opportunities to boost confidence and competence. Learning new skills and expanding knowledge can help everyone feel more prepared for the challenges of their new job. Discuss your interest in such opportunities with your direct reports, and encourage them to pursue certifications or attend conferences to enhance their skills.
- Build relationships with colleagues old and new to ensure everyone feels they belong in the workplace.
Acknowledge imposter syndrome exists
Remind your employees to stay mindful of their struggles with imposter syndrome and notice when unhelpful feelings pop into their minds. It’s important to understand that thoughts aren’t facts if you want to beat imposter syndrome. Entrepreneur Ella Mills advises,
"It's interesting when you start recognising and separating out emotion from fact. What's reality, and what's your mind running away from itself? Once you start doing that, it's easier to rationalise and you're not so hard on yourself.”
Understand triggers
Just as there are different types of imposter syndrome, individual triggers may also cause someone to feel they’re in the wrong skin or exacerbate the symptoms. For some, this might be struggling with negative self-talk when colleagues receive a promotion. For others, platforms like LinkedIn might fuel feelings of inadequacy. Marketing executive Rosie Piantino advises how to cope with social media,
“Sometimes it can add more fuel to the fire seeing others’ achievements and feeling as if you’re lagging behind. But, we have to remind ourselves that everyone is only posting their best bits!”
Encourage a growth mindset
All employees must believe they have the potential to learn and grow. Challenge everyone to ditch their self-limiting beliefs with this tip from Grace Lancer, a personal branding coach:
“When you truly believe that anything and everything in your wildest dreams is possible for you, that is when you stop making excuses as to why you can’t do something and start taking massive action to make it happen.
Life is too short for you not to take every single massive opportunity that comes your way. So every time a moment of fear comes up, ask yourself, “Is this fear true and warranted? Is this fear serving me? What would I do if I knew I couldn’t fail?”
Explain how to reframe negative thoughts
Reframe negative thoughts by challenging and replacing them with more constructive ones. When self-doubt creeps in, ask if there's evidence to support it or if it's simply a negative belief. Reframing helps individuals recognise self-doubt isn’t grounded in evidence but is a product of imposter syndrome.
Don’t say: "I can't believe they promoted me. I'm not qualified for this role, and I'll probably mess it up."
Do say: "I was promoted because my manager recognises my potential and the contributions I've made to the team. I may not have all the experience yet, but I'm eager to learn and grow in this new role. Everyone faces a learning curve, and I have a support system in place to help me succeed."
Focus on developing skills
Building skills and knowledge can boost confidence and reduce imposter syndrome. Continuously invest in your employees’ professional development, whether through courses, workshops, or self-directed learning. The more you expand their expertise, the more confident they'll become.
Imposter syndrome is prevalent. This psychological obstacle thrives on self-doubt, fear of exposure, and underestimating abilities. Although employees and job-seekers can take steps to recognise feelings of imposter syndrome to overcome it, employers can meet them halfway by adopting thoughtful recruitment and talent development processes.
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