Despite accomplishments, many individuals struggle with persistent self-doubt and a fear of being exposed as a “fraud.” Understanding imposter syndrome can help us recognise it within ourselves and develop strategies to overcome it.
The dictionary definition is, “the persistent inability to believe that one’s success is deserved or has been legitimatelyachieved as a result of one’s own efforts or skills.
The term impostor phenomenon was introduced in an article published in 1978, titled “The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention” by Pauline R. Clance and Suzanne A. Imes. Clance and Imes defined impostor phenomenon as “an internal experience of intellectual phoniness”.
This is the earliest academic citation from 1978.
Then in 1985, Clance published a book on the phenomenon and the syndrome was widely recognised but it is still not a recognised mental health disorder.
However, imposter syndrome affects people of all genders, professions, and backgrounds. Initially considered to affect high achieving women.
It often affects high achievers, and they experience a persistent feeling of inadequacy despite their objective success. They attribute their accomplishments to luck, timing, or charm rather than their own abilities and fear being exposed as a “fraud.”
Those experiencing imposter syndrome may have
- Perfectionism – Setting excessively high standards and feeling like a failure even with minor mistakes.
- Fear of Failure – Avoiding challenges and procrastinating due to fear of being exposed as inadequate or to protect from potential failure.
- Discounting Success – Attributing achievements to luck, timing, or external factors such as being in the right place at the right time.
- Discounting praise – Brushing off compliments or attributing them to politeness rather than genuine appreciation.
- Overworking – Putting in excessive effort to compensate for perceived incompetence.
- Self-Doubt – Constantly questioning intelligence or capabilities.
- Fear of Being Exposed – Feeling like others will eventually uncover them as a fraud and worrying that others will realise you are not as competent as they believe.
The Prevalence of Imposter Syndrome
Imposter syndrome is common, up to 70% of people experience it at some point in their lives. It affects people across all demographics – gender, age, profession, or level of accomplishment.
Epidemiology
Impostor syndrome prevalence rates range considerably from 9 to 82%, depending on the screening method and threshold used. The syndrome is common among men and women and in people of all ages (from teenagers to late-stage professionals).
22 to 60% of physicians suffer from impostor phenomenon.
Gender differences
When impostor syndrome was first conceptualised, it was viewed as a phenomenon that was common among high-achieving women. Further research has shown that it affects both men and women.
Men may be less likely to disclose feelings of inadequacy, both genders experience the phenomenon under similar psychological conditions. Studies have also highlighted how cultural and environmental factors may influence how these individuals experience these feelings.
In 1985, the Clance Impostor Phenomenon Scale (CIPS) was developed. This 20-item measure, in contrast to the Harvey Impostor Scale, recognises the anxiety associated with being judged and the sense of inferiority towards peers. The scale is the most frequently used. However, research has not yet conclusively shown its superiority over other scales.
Other measures include the Perceived Fraudulence Scale (by Kolligian and Sternberg) and the Leary Impostor Scale. There is also the Impostor Phenomenon Assessment developed based on three factors.
Causes of Imposter Syndrome Imposter syndrome can stem from various factors, including:
- Upbringing – Highly critical parents or a childhood marked by comparisons with others can contribute to these feelings.
- Personality Traits – Perfectionism, high sensitivity to criticism, and a tendency toward self-doubt. It is believed to be negatively correlated with the personality traits of extraversion, agreeableness, and conscientiousness.
- High Expectations – Working in a competitive or high-pressure environment can exacerbate imposter syndrome.
- Social Comparison – Comparing oneself to others, particularly in the age of social media, where achievements are often highlighted while struggles remain unseen.
Comorbidity
People with impostor syndrome have a higher chance to suffer from depression and or anxiety. They are also more likely to experience low self-esteem, somatic symptoms and social dysfunctions.
Types of Imposter Syndrome (Based on Dr. Valerie Young’s research) Dr. Valerie Young, an expert on the subject, identified five main types of imposter syndrome:
- The Perfectionist – Feels like anything less than perfect is a failure.
- The Expert – Believes they need to know everything before considering themselves competent.
- The Soloist – Prefers to work alone and refuses help to prove their worth.
- The Natural Genius – Feels inadequate if they struggle or take longer to master something.
- The Superhero – Tries to excel in multiple roles to prove they are not a fraud.
Why should we worry about imposter syndrome?
For business, imposter syndrome can affect team productivity, morale and retention, leading to financial and operational issues. Employees grappling with imposter syndrome at work often avoid promotions, avoid taking risks, avoid pursuing new challenges, over-prepare or underperform, costing businesses time and resources, leading to exhaustion and burnout, decreased job satisfaction, less happy in work and less likely to seek advancement, anxiety and depression, the constant fear of being exposed can lead to chronic stress and mental health issues.
With awareness and targeted strategies, both individuals and employers can understand how to overcome imposter syndrome effectively, maximising employee welfare and business productivity.
Effects of Imposter Syndrome Left unchecked, imposter syndrome can have serious effects on mental health and professional growth, including:
- Increased stress and anxiety
- Decreased confidence and self-esteem
- Burnout from overworking
- Hesitation in seeking promotions or opportunities
- Difficulty accepting praise or recognition
Overcoming Imposter Syndrome is manageable. Here are some effective strategies:
- Recognise and Acknowledge It – The first step is identifying these feelings as imposter syndrome rather than reality.
- Embrace the imposter – Imposter syndrome can be worsened by the guilt that accompanies the fraudulent feeling. Acknowledge this feeling as a normal reaction to a situation or setting; it does not mean you are underperforming.
- Reframe Negative Thoughts – Challenge self-doubt with factual evidence of your skills and achievements. Separate thoughts from reality.
- Try not to let emotions of worthlessness or uncertainty control actions – instead, embrace your fears and move forward.
- Accept Imperfection – Understand that mistakes and learning curves are part of growth.
- Stop Comparing to Others – Everyone’s journey is unique, and success is not a one-size-fits-all concept. It is important to remember that social media and networking events show only a fraction of people’s lives, and most people will have gone or are going through a very similar experience.
- Consider the context – Everyone has experienced times when they felt out of their depth; self-doubt is a normal reaction.
- Seek Support – Talk to mentors, colleagues, or therapists about these feelings.
- Speak to colleagues – Reassurance that this feeling is felt by others. Open discussion often reveals that many members of the team experience imposter syndrome, even those who appear confident.
- Seek support – Even the most senior consultant or GP colleagues once walked into work for the first time with no experience. Asking for support does not signify incompetence – it can suggest there are many opportunities for learning and development. At times like this, a supportive mentor, can be invaluable.
- Keep a Success Journal – Regularly note accomplishments and positive feedback to reinforce your confidence. Celebrate success.
- Consider accomplishments in the past as proof against impostor syndrome and utilise them as a fallback when you start to doubt your abilities.
- Adopt a Growth Mindset – View challenges as opportunities to grow rather than threats to your credibility.
- Build a rapport with a counsellor who can assist in identifying false ideas that perpetuate impostor syndrome.
- As a reminder of belonging, create areas where identities are honoured and expressed.
- Help others reject impostor beliefs by reflecting back to them their values, abilities, and talents; assisting others may also work as a beneficial reminder for you.
- Be kind to yourself – Whether new to a job or an old hand, everyone makes mistakes and feels anxious sometimes.
- Recognise that imposter syndrome can affect people disproportionately. It is even more isolating if there is no one else on your team from your background or with a similar life experience. Research suggests women from ethnic minority backgrounds can be more likely to experience imposter syndrome. An ‘out of place’ feeling can be exacerbated by other workplace factors, such as interactions with staff or service users who wrongly assume an individual’s role or seniority.
There are no clear psychological interventions that have been studied to show superiority.
Be kind and objectively look at your accomplishments. Seek assistance if the feelings are too much. This is a widespread and common phenomenon.