Understanding Imposter Syndrome: How to think about it and respond

People will often talk about imposter syndrome with me, so I wanted to take a closer look at how it is defined, how it effects people, and evidenced-based ways of dealing with this experience.  It makes sense that imposter syndrome or imposter phenomenon as it is also called is a topic of conversation, because it is quite prevalent among university students (Fassl, Yanagida, Kollmayer, 2020). 

Understanding What is Being Talked About

First off, it must be noted that when people talk about imposter syndrome, this is a phrase or construct that has been used to capture a broad range of experiences.  The term was initially coined to describe the belief that one’s ability or intelligence is being overestimated by others (Tewfik, Yip, & Martin, 2024).  However, people now use imposter syndrome to reference a felt lack of belonging, extreme anxiety related to work performance, or doubting one’s intelligence.  It is important to delve into what underlies one’s experience of imposter syndrome to begin to understand the thrust of the experience.  Once we can pinpoint the experience as thought-based (I don’t belong), (others think I’m better than I am), or the experience as affect-based (fear or anxiety), we can follow the thread to best understand the origins.  

Getting Granular and Context-based

It is worth getting as detailed and contextual as possible when beginning to address what may be perceived as imposter syndrome.  For example, a person may follow anxiety perceived as imposter syndrome and discover that the anxiety is more a response to self-criticism, perfectionism or Obsessive-Compulsions.  Another person may discover that the imposter syndrome or belief that others perceive them as more skilled than they actually are, arises only in the context of a mentor.  In this situation, it can be worthwhile to begin to explore how a particular mentor evokes experiences of past mentors, teachers, parents, people with more power.

Self-comparison

Often in my work, I find that there may be a pre-existing anxiety or fear that a person then tries to manage or challenge through self-comparison.  In one study, the finding suggests that people who Identify with more negative thoughts about themselves or in this study, negative qualities associated with femininity engaged in self-comparison more often, (Tewfik, Yip, & Martin, 2024).  The comparison actually served to reinforce the imposter phenomenon.  Self-comparison feeds imposter syndrome, so it is crucial to step back and asses how self-comparison is impacting one’s thoughts and feelings.

Imposter Thoughts are Not Always Irrational or Bad

Understanding the impact and origins of imposter phenomena takes some time and reflection, because imposter syndrome is complicated.  The thoughts that contribute to this experience are not always wrong, nor do they always result in lesser performance.  It has been noted that some people with great skill will be all the more aware of what skills they lack.  This does not mean that they are less skilled.  To conclude lesser skill and fraudulent belonging in the workplace is often the cognitive distortion, whereas to conclude that there are missing skills and that everyone has missing or lesser skills may be more accurate. 

It has also been noted that people who identify with imposter syndrome may take into account the “non-talent causes of their successes” (Slank, 2019, p. 205).  Some people really take into account luck, privilege, great mentorship, etc when reflecting on their success.  This is not irrational.  However, if they use this reflection to then downplay their own contributions, imposter thoughts can arise with an inaccurate belief about oneself coming into play.

Finally, it is important to take into account that imposter thoughts do not always result in lower overall performance.  People who experience imposter phenomenon may actually be more interpersonally engaged, as they try to make up for their own perceived lack of ability Tewfik, Yip, & Martin, 2024).  In my practice, I have worked with many people who struggle with imposter thoughts which results in attention towards their interpersonal interactions and assessment.  While the anxiety is uncomfortable, this can propel them to develop strong social skills and connections in the workplace.

In Summary

It is important to address the context (environment, people) that can activate imposter syndrome.  Be proactive at noting what thoughts, beliefs, and feelings are associated with imposter experience.  Talking this through with people or doing research can help one to better understand the origin of the experience.  Coping skills can be used to address anxiety, fear, cognitive distortions (I will fail) or false beliefs (I don’t belong here).  Don’t always assume that there are not benefits to going through an imposter experience.