Percy Mercer, Full-Time Writing Specialist
October 18, 2022

Imposter syndrome sucks.

Whether it’s a matter of constantly fighting that internal nagging in your ear that says “you’re not good enough” or believing you’re somehow a fraud that’s eventually bound to be found out, the phenomenon can be nearly debilitating. It’s neither grounded in truth nor an issue the truly fraudulent workers tend to deal with, which only seems to make it worse.

The silver lining is that we’re not alone in suffering from it: the American Psychological Association clarifies that while there’s no official diagnosis of imposter syndrome – also called the imposter phenomenon or imposterism – it’s a real form of intellectual self-doubt that ought to be studied and acknowledged.

Described as “a condition that describes high-achieving individuals who, despite their objective successes, fail to internalize their accomplishments and have persistent self-doubt and fear of being exposed as a fraud or imposter” by a commentary in the Journal of Mental Health and Psychology, it’s seen in those who tend to attribute their successes to external help or luck and see their setbacks as proof of their inadequacy.

For college students, all of whom face different struggles and life experiences, it’s a pretty common phenomenon. Mixtures of school, jobs, health issues, personal lives, and the crazy world we live in are bound to create some unholy combinations of anxiety and feelings of not-quite belonging.

Take me, for example: Logically, one might think that a person who has a bachelor’s degree in Journalism, five years of experience in the field, and the willpower to stubborn their way through at least a thousand words on a daily basis would feel some level of comfort in their ability to string together sentences that – at least for the most part – sound vaguely correct. Practically, it’s about as far from the truth as one can get.

A 2020 article from the American Society for Microbiology shares the story of Dr. Carolyn Teschke, who buffs her resume with experiences such as “molecular and cell biology professor, Associate Department Head of Undergraduate Research and Education at the University of Connecticut, principal investigator of a National Institutes of Health (NIH)-funded viral assembly research program, author of more than 50 peer-reviewed articles, member of numerous professional societies (including ASM), 2018 recipient of the ASM Alice C. Evans Award, and women-in-STEM advocate” and still suffers greatly from the imposter phenomenon.

Even Einstein struggled with feelings of inadequacy. When speaking about his own work, he called himself an “involuntary swindler.”

So, if imposterism affected one of the smartest minds in modern history, along with yours, mine, and so many others, what’s the deal with it?

Who’s most likely to suffer from imposter syndrome?

Originally, the imposter phenomenon was thought to strictly plague women. The first study on imposter syndrome was conducted in 1978 by Georgia State University Psychologists Drs. Pauline R. Clance and Suzanne A. Imes, who hypothesized it was the result of internalized societal expectations forced on women generally viewed as less capable, no matter how high-performing they were.

Since then, it’s been shown that men experience the phenomenon, too. More than that, Clance said it seems to be common throughout minorities in the workforce. Be it age, sexuality, gender, race, level of ability, or level of interest in the work, differing in a fundamental way from your peers can cause a rift between your self-confidence and the quality of your work.

In the Journal of Mental Health and Psychology’s commentary, it’s noted that minority students are predisposed to “increased psychological stress during their educational experiences, including lack of adequate financial aid resulting in the need to work to support themselves financially, racial discrimination, and being the first in their families to pursue advanced education.”

Some studies call for the clinical definition of imposter syndrome to be adjusted for minority groups – specifically ethnic and racial groups – in order to further assess the specifics of the phenomenon, as well as to help them “navigate feelings of otherness and racial isolation and the ‘need to prove themselves’ on the basis of their race.”

Imes chimes in that people who also grew up in large families tend to feel as though they’re fraudulent, especially when the parents or guardians who raise such people send confusing signals with their criticism or high praise.

“In our society there’s a huge pressure to achieve,” Imes says. “There can be a lot of confusion between approval and love and worthiness. Self-worth becomes contingent on achieving.”

What are the symptoms of imposter syndrome?

Does the work you do make you feel overly stressed, anxious, depressed, or exhausted? Are you experiencing burnout? Do you feel isolated when it comes to schoolwork or employment?

If so, you’re likely working through some level of imposter syndrome. The American Psychological Association links the detrimental effects of perfectionism as a commonality between people who experience the phenomenon. Because the supposed “impostors” think everything they do needs to be perfect, Clance says they tend to create one of two habits: procrastination out of fear of failure, or preparedness to the point of overcomplication. For example, if there are two students experiencing the imposter phenomenon who work on the same project, one might push it off to the last moment and force themself to rush so the grade they received can be chalked up to bad timing or luck; the other might overprepare for weeks on end in order to ensure the project is completely perfect in every way.

This can create what psychiatrists and clinicians call the “imposter cycle,” which is the false reinforcement that perfectionism or bad timing, rather than one’s ability, is what brings the supposed “imposter’s” success or failure.

“Unconsciously, they think their successes must be due to that self-torture,” Imes says.

To make things even more complicated, the Journal of Mental Healthy and Psychology’s commentary says the COVID-19 pandemic has worsened these feelings of anxiety. Students or employees are working from home more often, which means they have more responsibility and less supervision. An employer or professor that would normally hands-off in a situation like this can be seen as the anxiety-flavored cherry on top.

Taking all that into consideration, what’s a person to do about it? How can it get better?

What’s the cure for imposter syndrome?

Even though the phenomenon isn’t officially listed as a disorder and there’s not a cure-all for the ailment, experts agree there are several different ways to lessen its severity. It can be worked through by yourself and those you trust in your field – whether it’s your favorite professor, a manager you like, or even a few peers who know you well. The key is to work with someone who you can rely on to tell you the truth and remind you not to overthink things.

Clance and Ines suggest working through this with a method called Cognitive Behavioral Therapy – also called CBT. This method is centered around dismantling negative belief systems or habits by offering context, clarity, and repetitive reminders. Rather than allowing yourself to believe things, such as “I’m secretly stupid,” or “I succeeded because my professor likes me,” give yourself solid, factual reminders to rely on, like “I am always learning,” or “My professor’s opinion of me does not negate the grade I earned.”

The Cleveland Clinic, a nonprofit academic medical center that specializes in research and education, also has a simple solution for those who suffer from the phenomenon: “Remember that smart, high-achieving people most often deal with imposter syndrome. So, the very fact that you recognize it in yourself says a lot about you.”

Whatever it is that’s causing these feelings of anxiety or fraudulence, be it work or school, it is a place that’s accepted you for the work you put in. You were hired at your place of employment and admitted into school, and perfection is neither attainable nor expected anywhere you go.

In the end, the only way to get better at what you’re doing is to keep doing it – until you reach your goals, your best is enough.