Freeing Yourself From the Imposter Within

This post was co-authored by Savannah Fifield, M.A., MHC-LP.

Have you ever felt like you might be exposed for not being capable at your job, thought you were a fraud in a family role or social situation or felt like you were in over your head in an academic setting or position of leadership? If so, you are not alone. Nearly 70 percent of people report thoughts of being an imposter at some point (Sakulku & Alexander, 2011). “Imposter syndrome” describes a very real group of symptoms that occur together, but it is not a medical diagnosis.

The imposter syndrome phenomenon was introduced and described by psychologists Suzanne Imes, Ph.D., and Pauline Rose Clance, Ph.D. in the 1970s as "the persistent doubt concerning one’s abilities or accomplishments accompanied by the fear of being exposed as a fraud despite evidence of one’s ongoing success." While this phenomenon can happen to anyone, it is often seen among high-achieving people who have difficulty accepting accomplishments and internalizing success despite the evidence (Weir, 2013). This can lead to cognitive dissonance, a very uncomfortable experience resulting from a disconnection between perception and reality.

Biological Causes Uncertain

Since imposter syndrome is a psychological phenomenon and not a medical diagnosis, direct genetic links are unknown. Imposter syndrome is associated with anxiety and depression (Sakulku & Alexander, 2011), and anxious and depressive personality traits are shared characteristics (Kolligian & Sternberg, 1991). This suggests that temperament, a hereditary feature and core aspect of personality, may be an indirect link between imposter syndrome and anxiety and depressive illness (Olino et al., 2022).

Psychological Roots are Strong

Self-worth and self-esteem are two related psychological constructs that are associated with imposter syndrome. Self-worth is defined as "a sense of one’s own value as a human being existing as good or bad," whereas self-esteem is confidence in one’s own abilities (Fairlamb, 2022). With imposter syndrome, if your self-worth is based upon external sources, such as accomplishments, you may develop a perfectionist coping mechanism to avoid the uncomfortable fears of failure (Fairlamb, 2022). The further perpetuation of a need for perfectionism is driven by not internalizing your own ability that produced the accomplishment, and therefore dependent on external forms of self-worth. Unwavering thoughts may persist about being "found out" or "exposed" for not being deserving of the environment you are in.

Perfectionism can also lead to avoidance behaviors, typically, due to fear of inadequacy, incompetence, or failure. This perfectionism manifests itself in over-preparing or procrastinating, as the perfectionist feels their effort substitutes for ability. A perfectionist may also avoid a task until the last minute so they can attribute failures or successes to luck (Rice, et al., 2012).

Social Factors Can Lead to and Reinforce Dissonance

Human beings are by nature socially competitive and socially cooperative. From an evolutionary perspective, imposter syndrome may be an adaptive way of "keeping the tribe together" by reducing competition and mitigating social hierarchical dominance (Chrousos, et al., 2020) to avoid being ostracized by the group. For example, individuals who achieve higher levels of success may cause a rift within the group if they outpace their peers. Emotional shame experienced by the high achiever would maintain the group’s harmony by keeping everyone achieving at similar levels.

Although some children are more competitive in nature, a parent who is also competitive may model and reinforce perfectionism. In those pairings, children avoid feelings of shame, often seek self-worth through accomplishments, and are vulnerable to negative criticisms by others. This is more challenging for those who are a part of sociocultural groups that are subjected to discrimination. Individuals who belong to disenfranchised groups may have a challenging time striving for success. For example, those in the LGBTQ+ communities, people of color, or those with any type of disability may bring an added pressure of achievement and socialized inferiority that can draw a larger wedge between perceived ability and actual success.

Letting the Imposter Go

Imposter syndrome can lead to emotions that are difficult to manage. It can even exacerbate depression or anxiety, and for some, it can lead to avoidance behaviors. Here are some solutions that you can try:

1. Acknowledge failure in order to learn. Failure is an experience everyone must have. This is how we learn. You can challenge these fears by taking a chance to learn something new, knowing that you may fail at it. Feeling, processing, and accepting failure can help us learn new skills or help direct a clearer path.
2. Seek support. You are less likely to feel alone if you share your experiences with friends, family, or peers. You may also want to participate in therapy sessions with a professional. Remember, nearly 70 percent of people have experienced imposter syndrome, so learning how others experience this phenomenon can help you.
3. Reduce symptoms of anxiety and depression. Imposter syndrome often coexists with a diagnosis of anxiety or depression. Speak with a mental health provider to discuss options for treatment. If you are already in therapy, learn about your triggers and how to manage symptoms to decrease imposter feelings.

To find a therapist, please visit the Psychology Today Therapy Directory.