The Data Says You Have Imposter Syndrome. Here are 8 Ways to Beat It.

Up to 70% of people experience imposter syndrome at some point in their lives. And 87% of entrepreneurs admit that they’ve experienced imposter syndrome during their careers.

Impostor syndrome includes feelings like believing you are a fraud in your intellectual and professional abilities, regardless of your actual talents or achievements. If you find yourself constantly doubting yourself and fear being exposed as an incompetent fake, you’ve felt the sting of impostor syndrome. 

This psychological state negatively affects mental health, and it’s pervasive in today’s workforce, especially among executives. Imposter syndrome stems from a lack of centralized identity, and manifests itself after an impactful change, like moving into a new position.

The data suggests that nearly every working professional will encounter it, if not in themselves, then their colleagues and bosses. Understanding its roots, who it affects, and when it will strike will inform your strategy to combat impostor syndrome in a holistic and empathetic way. 

What is Imposter Syndrome?

Imposter syndrome is a psychological pattern in which an individual doubts their skills, talents, or accomplishments and has a persistent internalized fear of being exposed as a “fraud.” Despite external evidence of their competence, those experiencing imposter syndrome remain convinced that they are undeserving of accolades and achievements. 

Imposter syndrome is a psychological pattern in which individuals doubt their abilities and accomplishments and have an internalized fear of being exposed as a fraud. The term was coined by psychologists Pauline Rose Clance and Suzanne Imes in a research paper published in 1978, where they identified three critical attributes of the phenomenon.

• Thinking that people have an exaggerated view of your abilities
• The fear of being exposed as a fraud 
• The continuous tendency to downplay your achievements

People who suffer from imposter syndrome often discount their successes as luck, or attribute their accomplishments to external factors like eased standards or misjudgments on the part of others. They may also set exceedingly high standards for themselves or continuously downplay their abilities. 

The disconnect between internal self-doubt and external proof of ability can lead to significant psychological distress. 

The impacts of imposter syndrome may include:

• Lower performance
• Lost opportunities 
• Emotional distress
• Stunted potential
• Physical strain
• Strained relationships
• Burnout
• Toxic mentality
• Low self-esteem

Who Commonly Experiences Imposter Syndrome?

Imposter syndrome is estimated to be widespread, affecting a majority of people at some point. While it can affect anyone, certain groups are more prone to experiencing imposter syndrome symptoms.

The groups that have a higher tendency to experience imposter syndrome include:

• Women: An estimated 75% of women experience imposter syndrome compared to 40% of men. This is thought to be partially caused by gender stereotypes and societal expectations placed on women. 
• Minorities: Racial minorities, LGBTQ individuals, and other marginalized groups commonly experience imposter syndrome. Individuals within minority groups may internalize stereotypes about their abilities and feel added pressure to represent their identity groups.
• First-generation professionals: Imposter syndrome is common when parents didn’t attend college or come from a professional background. They may lack confidence navigating environments their families are unfamiliar with. 
• “Only” persons: Being the “only” (such as woman, minority, young professional) in a group can lead to heightened scrutiny and pressure, fueling imposter syndrome.
• High-achievers: Up to 70% of professionals in extremely competitive fields, such as law, medical school, and PhD programs experience imposter syndrome symptoms. The pressure to be perfect leads many high-flyers to discount their real achievements.

Imposter Syndrome Symptoms

Imposter syndrome manifests in many subtle, and not so subtle, ways. Behind the fraudulent feelings are a web of behaviors, thoughts, and emotions that sabotage confidence. While symptoms vary, some common tendencies provide clues that someone is struggling with imposter syndrome. 

Here are some common symptoms of imposter syndrome:

• Feeling like a fraud and attributing successes to luck rather than ability
• Discounting praise and positive feedback from others
• Fear of being “found out” as not competent
• Reluctance to ask for help for fear of appearing unintelligent
• Perfectionism and setting exceedingly high standards for oneself
• Minimizing achievements and believing you could have done better
• Believing you don’t deserve or didn’t truly earn opportunities or recognition
• Excessive anxiety and self-doubt when undertaking new challenges or roles
• Procrastination and lack of motivation stemming from self-doubt
• Comparing oneself negatively to peers and colleagues
• Feeling undeserving when offered promotions or opportunities
• Difficulty internalizing successes and failures to improve performance

By recognizing these patterns in one’s mindset and actions, individuals can better identify when imposter syndrome is at play and begin to confront it. 

7 Types of Imposter Syndrome

While imposter syndrome has common elements, it can manifest in different attitudes and behaviors depending on the individual. Recognizing the specific patterns can help address the mindset’s causes.

These are the main types of imposter syndrome that people experience:

1. The Perfectionist

Perfectionists set extremely high expectations for themselves, feel constant pressure to be the absolute best, and are never satisfied with their performance. Their standards are impossible to fully meet.

Research indicates that people who struggle with perfectionism are more likely to experience imposter phenomenon symptoms, with the prevalence higher in females compared to males. 

You may be a perfectionist if you:

• Micromanage everything
• Obsess over small details 
• Struggle making decisions
• Have trouble delegating tasks
• Have an intense fear of failure 
• Maintain unrealistic standards 

2. The Superhero

The “superhero” tries to overcompensate by being a super-achiever. They push themselves to work harder and accomplish more than peers to prove themselves. 

Super-achievers often compare themselves to others and are affected by self-criticism and loathing. They are fearful that their weaknesses will be exposed, which can lead to anxiety, insomnia, and other mental health issues.

You may be a “superhero” if you:

• Feel stressed when you’re not working
• Put intense pressure on yourself
• Feel guilty about taking time off 
• Have trouble handling constructive criticism

3. The Natural Genius

Natural geniuses judge themselves based on their innate natural ability. They discount hard work and believe if they were truly talented, achievements would come effortlessly.

Because the natural genius believes that success comes easily, they set impossibly high expectations for themselves and tend to be highly competitive.

You may be a natural genius if you:

• Have found that success comes easily in the past
• Believe that success comes from inherited abilities, not hard work
• Set extremely high standards for yourself
• Are critical of obstacles that stand in your way of success
• Experience reduced self-confidence when faced with an obstacle

4. The Soloist

The soloist doesn’t ask for help or feedback from others. They feel that needing assistance would expose their inadequacies, and often feel isolated and overwhelmed. 

The soloist feels a strong sense of self-reliance and prefers autonomy over conforming to social norms and relying on others for support. 

You may be a soloist if you:

• Have trouble asking for help
• Feel incompetent when you need support or guidance
• Feel the need to accomplish tasks or projects on your own
• Struggle to network or form relationships

5. The Expert

The expert feels like they can only do tasks that they have extensive training and experience in. They avoid taking on new roles or challenges that could reveal incompetence, and doubt their abilities when faced with challenges. 

You may be an expert if you:

• Feel the need to master your field of work
• Are overwhelmed when faced with challenges
• Feel like a fraud when you don’t know something 

6. The Self-Saboteur

The self-saboteur undermines their success through chronic self-doubt, procrastination, or self-handicapping behaviors. They fear the spotlight or success, and therefore make efforts—sometimes without thinking about it—to keep themselves from succeeding. 

You may be a self-saboteur if you:

• Feel the need to talk down your own qualifications
• Find excuses to not step up to a challenge you are well suited for
• Procrastinate large projects to have excuses to not give it your best effort

7. The Charismatic Bluffer

The charismatic bluffer masks insecurity with exaggerated confidence, charm, humor, and appeal to others. This person suffers from a vicious form of imposter syndrome because they are constantly acting like someone else, rather than facing issues head-on.

You may be a charismatic bluffer if you:

• Find yourself talking louder than the rest of the group
• Feel like your identity is tied to your successes at work
• Force your professional wins into a conversation unnaturally
• Feel sad when you aren’t the center of a workplace conversation

What Causes Imposter Syndrome?

Imposter syndrome can arise from a complex interplay of psychological, social, and environmental factors. While the specific triggers vary for each individual, research has identified some of the most common causes of these fraudulent feelings.

Here are some of the main causes and contributors to imposter syndrome:

• Perfectionism: Impossibly high standards lead to feeling like a failure, and minor mistakes can feel catastrophic.
• Attribution styles: Credit is given to external factors rather than internal ability for successes. Failures, on the other hand, are seen as lacking competence.
• Childhood factors: Neglect, abuse, and high expectations during childhood can drive persistent self-doubt.
• Social dynamics: Discrimination and marginalization can create self-doubt, and a lack of role models or positive mentors may reinforce it.
• Personality traits: Certain personality traits, such as anxiety, neuroticism, introversion, and sensitivity can contribute to feeling inadequate.
• Transition points: New challenges, like promotions or milestones, can trigger self-doubt and imposter feelings.
• Competitive environments: High-pressure and perfectionist settings, such as elite schools and competitive programs, may breed insecurity.
• Lack of feedback: No objective measures of progress or achievement means relying on subjective self-assessment and can contribute to self-doubt.

Overcoming Imposter Syndrome

Imposter syndrome is a feeling of disconnect between who you perceive yourself to be and your professional identity. However, it is possible to overcome this feeling by establishing a clear sense of personal identity. Similar to how a business defines its core values, a person can define their identity to overcome imposter syndrome.

There are various ways to define your identity, including changing negative thoughts, embracing growth despite imperfections, seeking assistance from others, recognizing your skills, and picturing success. These methods can boost your confidence and enable you to take responsibility for your experiences. Although it may take some time to apply them, they can reduce the influence of imposter syndrome on your thinking. Always remember that you are smarter and more courageous than you give yourself credit for. 

Here are eight ways any professional can combat impostor syndrome:

1. Reframe Negative Self-Talk: If you find yourself feeling negative or doubtful about yourself, take a moment to reflect. Imagine if a friend spoke to you about themselves in the same way—what would you say to them? Try to reframe your thoughts into a more positive and supportive narrative. Celebrate your achievements and focus on your strengths and capabilities.
2. Focus on Growth Over Perfection: Perfectionism fuels imposter syndrome. Challenge yourself to focus on growth and progress rather than flawless results. Set realistic goals, break large tasks into steps, and track improvements. View missteps as opportunities to learn. Praise yourself for your effort, and be patient with the process.
3. Find Your Tribe: Confide in trusted mentors, friends, or colleagues about feelings of impostor syndrome. Their support can provide reassurance that self-doubt is a common struggle. Sharing your successes and hearing about their challenges can help you feel supported and understand that everyone faces difficulties. Surrounding yourself with people who believe in you can help silence your inner critic.
4. Recognize Your Expertise: Regularly update and review your inventory of skills, knowledge, achievements, and unique values. Concrete evidence of your competence can counteract imposter syndrome. Don’t minimize or qualify your expertise.
5. Visualize Success: Envision yourself succeeding in future challenges. Imagine the setting, and feel confident and proud of your accomplishments. Use this mental rehearsal to boost confidence and prepare for success.
6. View Mistakes as Learning: Reject the idea of being perfect and accept that making mistakes is part of growth. Instead of seeing errors as evidence of being a fraud, view them as chances to learn and improve. Reflect on the lessons that come with every slip-up.
7. Challenge Distorted Thinking: Be aware of negative thoughts and challenge them with evidence. Avoid extreme thinking and reframe distortions based on reality.
8. Celebrate Small Wins: Combat black-and-white thinking by celebrating small achievements. Keep a record of daily progress and acknowledge each accomplishment. Small successes boost confidence in your abilities.

Identity: The Salve for Impostor Syndrome

Feeling like an impostor is a common experience that affects people in all industries and at all levels of seniority. Even highly accomplished professionals can struggle with this feeling of fraudulence and the belief that they will be “found out”. Although it may seem isolating, most people have experienced this at some point in their career.

At its core, impostor syndrome arises from an unclear or unstable sense of identity. When we lack a strong understanding of who we are and what unique values we bring, feelings of phoniness and self-doubt take hold. 

It’s important to discover activities, passions, and character traits that truly connect with our inner selves and define us as unique individuals. By establishing a clear purpose and focusing on our identity, we can gain a sense of conviction and silence our self-doubt. Remember that success is about persisting through doubts and imperfections, rather than avoiding them altogether, which is crucial to overcoming impostor syndrome.

Remember that impostor syndrome often lessens with time and experience. Focus on providing value, continuing to learn and develop, and defining yourself by your character, rather than external validation. Realize that success is not defined by the absence of failures or doubts, but by getting up after falling and moving forward.

It’s important to acknowledge impostor thoughts as distorted, rather than reality. You can gradually rewire the patterns driving your self-doubt with time and practice. Be kind, be patient, and believe in yourself.