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Imposter Syndrome: How to Not Feel Like A Fraud

Have you ever felt like no matter how hard you tried, you just did not belong? As if everyone around you (friends, colleagues, peers) is going to discover that you are a fraud and do not deserve your accomplishments or job position? If the answer yes, do not worry, you are not alone! This is what psychologists call imposter syndrome and it is a lot more common than you would think. About 70% of people experience this phenomenon at one time or another in their lifetime (according to the International Journal of Behavioral Science). Imposter syndrome can affect anyone; men, women, doctors, actors, executives, and children! In this article, we will be expanding on what imposter syndrome actually is and how you can overcome it.

Definition and Сharacteristics

Imposter syndrome refers to the internal experience of believing you are not as competent or successful as other people believe you are. This definition lends itself specifically to intelligence and ability. Some common behaviors of someone with imposter syndrome include:

  • Overachieving;
  • Perfectionism;
  • Self-doubt;
  • Self-sabotage;
  • Attributing success to external factors;
  • Inability to assess your skills;
  • Setting very high expectations for yourself and feeling disappointed when they are not met.

While imposter syndrome can actually lead to motivation to achieve one’s goal for some, for others it can be a major source of anxiety. These individuals may work much harder than necessary just to ensure nobody ‘finds out they are a fraud’. This creates a vicious cycle. You may believe that the only reason you did well on a presentation was that you spent the whole night rehearsing or that you only got through a holiday party by memorizing facts to create small talk.

Essentially, if you do well it is the result of luck.

The 5 Types of Imposter Syndrome

1. The Superhero

People who experience imposter syndrome are convinced that they are frauds and so they often push themselves to work harder so they can measure up with others. This is a way for people to cover up their insecurities. Think this sounds like you? Here is a quick checklist of questions to ask yourself if you fit this type:

  • Are you always the last one to leave the office, even when you have finished all of your work?
  • Have you let hobbies and passions slip in order to focus more on work?
  • Do you get stressed when you have downtime?
  • Do you feel like you have not earned your title and as a result feel pressure to work harder to prove yourself?

This type of imposter syndrome receives validation from working, not the work. Start trying to veer yourself away from this. Learn to take constructive criticism seriously and not personally, this will help you get over the need for approval.

As you become more confident in your personal skillset, you will be able to better assess how much work is reasonable for you to take on.

2. The Genius

People with this type of imposter syndrome believe that they need to be natural geniuses to succeed. They tend to judge their competency level on speed and ease rather than efforts. So, it may take them a while to master something and they will feel ashamed. Similar to the perfectionists, these people set their bar for themselves too high. The difference is the genius types do not judge themselves on expectations, but also on the ability to get things right on the first try. Here is a quick checklist of questions to ask yourself if you fit this type:

  • Are you used to excelling without putting in too much effort?
  • Do you dislike the idea of a mentor because you prefer to handle things on your own?
  • Do you tend to receive high marks for everything you do?
  • Were known for being the “smart one” as a child?
  • Does your confidence deteriorate when you face setbacks?
  • Do you avoid situations when they are something you are not good at?

In order to move through this, you must try to view yourself as a work in progress. Growing and developing skills is part of life for everyone, even the most accomplished. Instead of being upset with yourself for not meeting your own standards, identify changeable behaviors that you can improve. If you want to do better in a class, it is more productive to focus on studying habits rather than believe that you are just ‘bad’ at the class.

3. The Perfectionist

Perfectionism is one of the most common forms of imposter syndrome. Perfectionists tend to set very high standards for themselves and when they fail to reach them, they are riddled with self-doubt. This group can feel like if they want something done right, they have to do it themselves. Here is a quick checklist of questions to ask yourself if you fit this type:

  • Are you known for being a micromanager in group settings?
  • When you do not succeed at something, do you accuse yourself of not being cut out for it and self-punish?
  • Do you feel that the work that you do must be 100% perfect all of the time?
  • Do you have trouble delegating?

Success is not satisfying for this type because they believe that they could always do better. Celebrating achievements is crucial to avoiding burnout. You should learn to take your mistakes and view them as part of the growing process. Nothing will ever be perfect 100% of the time, so the sooner that truth is accepted, the better.

4. The Expert

Experts tend to measure their level of competency based on how much they know and what they know. They fear being seen as unknowledgeable or inexperienced by not knowing enough. Here is a quick checklist of questions to ask yourself if you fit this type:

  • Do you feel uncomfortable when someone says you are an expert at something?
  • Are you seeking out training and certifications because you think you need to improve your skills to be successful?
  • Do you shy away from applying for jobs if you do not meet every educational requirement?
  • Do you feel that you do not know enough, even if you have been in your role for a long time?

While it is true that there is always more to learn, try to avoid the tendency to seek out information endlessly. This can actually be a form of procrastination. Start acquiring skills as you need them rather than hoarding knowledge. Mentoring or volunteering can be great ways to discover your level of expertise. This not only helps others but helps you see that there is nothing fraudulent about you.

5. The Soloist

People who feel that asking for help reveals a certain level of incompetence is the Soloists. Being independent is one thing, however, refusing help just to prove your worth or value is quite different. Here is a quick checklist of questions to ask yourself if you fit this type:

  • Do you frame your questions in terms of requirements rather than your needs?
  • Do you find yourself saying that you do not need anyone’s help frequently?
  • Do you believe that you need to accomplish things individually?

There is no shame in asking for help. If you feel uncomfortable going to a superior, ask a co-worker. There are many ways to conquer this type, and it all boils down to being open to receiving help when you need it.

Why Do People Experience Imposter Syndrome?

There is no concrete answer, however, we do know it has to do with certain factors. For example, if you grew up in a household with very high expectations and parents who went from being hyper-critical to showering you with praise. Some other experts believe that anxiety has something to do with experiencing the syndrome. Entering a new role (starting college or taking on a new job) are also known triggers. Whatever the cause, it is a self-perpetuating cycle.

Environment and discrimination can also play a role in imposter feelings. Anything that would relate to one’s level of confidence in oneself can be part of it. The more people who look like you that surround you directly relates to how confident you feel. Conversely, the fewer people who look or act like you can impact your confidence negatively. This is particularly true in situations where stereotyping is present.

How to Overcome Imposter Syndrome

There are 10 steps you can take to overcome this syndrome. These steps come from Valerie Young, Ed.D., an expert on imposter syndrome and a successful writer. Here they are:

1. Break the Silence.

Knowing that there is a name for what you are experiencing can be very empowering. This will help break the stigma surrounding mental health and discussing these feelings. If you need a professional to talk to, try databases like Mental Treat to begin your search. We have a variety of qualified, licensed professionals to choose from and filters to search by so you find the best match for you!

2. Separate Your Feelings from Facts.

Just because you may feel incompetent does not mean that you actually are. Learn to separate your perceptions from reality in these situations.

3. Recognize Where You Should Feel Fraudulent.

When we feel that we belong, we feel confident. For minority groups, there is an added pressure to be the ‘representative’ of your group in roles and situations where you are the only one. Instead of letting this add to self-doubt, recognize this is a normal response to social stereotypes.

4. Accentuate the Positive.

This is where there is some goodness in the perfectionism attitude. Because you care so much about the quality of your work, you strive for excellence. Do not let this overwhelm you when you make a mistake.

5. Develop a Healthy Response to Failure and Making Mistakes.

Instead of getting upset with yourself for falling short, learn from the mistakes and move on. There is always room for improvement!

6. Right the Rules.

If you have been operating under rules such as you should never ask for help or always know the right answer, recognize that you have as much right as the next person to be wrong.

7. Develop a New Script.

Be aware of the conversation you are having with yourself and what triggers your imposter syndrome. This is called your internal script.

8. Visualize Success.

This is a tactic done by many professionals. Spend time picturing yourself being successful in a presentation or classroom setting. This helps alleviate pre-performance stress.

9. Reward Yourself.

Break the cycle of seeking validation and validate yourself. Give yourself a well-deserved pat on the back!

10. Fake It Until You Make It.

We can all feel like we are flying by the seat of our pants. The phrase really holds true! Do not wait until you feel confident to put yourself out there; take a risk. Change your behavior and let your confidence follow.

For more from Valerie Young, you can watch her TedTalk on Thinking Your Way Out of Imposter Syndrome on Youtube.

A Word from Mental Treat

Experiencing imposter syndrome does not mean you lack self-confidence and will be unsuccessful. We all feel under-qualified or fraudulent at one point or another. At the end of the day, there are many ways you can build yourself up and begin your journey to healing.

We hope you found this article helpful and encourage you to explore the rest of our blog!

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