Imposter syndrome

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A Venn diagram showing the relationship between self-concept, self-efficacy, and self-esteem.

Impostor syndrome, "also known as the impostor phenomenon, is a psychological pattern where individuals doubt their accomplishments and have a persistent fear of being exposed as a fraud, despite evidence of their competence. It's not a formal diagnosis, but a common experience, especially among high-achievers, where success is often attributed to external factors like luck rather than their own abilities."[1]

"The Jonah Complex and Imposter Syndrome, while both related to self-doubt and potential limitations, differ in their core focus. The Jonah Complex, stemming from the biblical story, is a fear of one's own potential and the responsibilities that come with it. Imposter Syndrome, on the other hand, is the persistent feeling of being a fraud despite evidence of one's competence. Essentially, the Jonah Complex is about avoiding success and growth, while Imposter Syndrome is about doubting the legitimacy of one's achievements." - Jonah complex vs. imposter syndrome

Types of imposter syndrome

Common refrain relating to perfectionism

See also: Perfectionism and Self-efficacy and Self-confidence and Intelligence and Mentor

According to researcher Dr. Valerie Young, there are five impostor syndrome types:

“ The Perfectionist. This type of imposter syndrome involves believing that, unless you were absolutely perfect, you could have done better. You feel like an imposter because your perfectionistic traits make you believe that you're not as good as others might think you are.

The Expert. The expert feels like an imposter because they don't know everything there is to know about a particular subject or topic, or they haven't mastered every step in a process. Because there is more for them to learn, they don't feel as if they've reached the rank of "expert."

The Natural Genius. In this imposter syndrome type, you may feel like a fraud simply because you don't believe that you are naturally intelligent or competent. If you don't get something right the first time around or it takes you longer to master a skill, you feel like an imposter.

The Soloist. It's also possible to feel like an imposter if you had to ask for help to reach a certain level or status. Since you couldn't get there on your own, you question your competence or abilities.

The Superperson. This type of imposter syndrome involves believing that you must be the hardest worker or reach the highest levels of achievement possible and, if you don't, you are a fraud.[2]

”

Overcoming the imposter syndrome

Usain Bolt avoids thinking about his weaknesses before a race. Sometimes he thinks about how he will celebrate if he wins.[3] See: Self-talk

Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.

Runners World magazine indicates concerning self-talk: See also: Self-talk and Positive thinking and Negative thinking and Optimism and Pessimism and Self-compassion and Self-care

"To overcome imposter syndrome, focus on acknowledging and validating your feelings, challenging negative self-talk, and celebrating your accomplishments. Seeking support from trusted individuals, practicing self-compassion, and reframing your perspective can also be helpful. Remember that imposter feelings are common, and it's a process, not a quick fix."

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Overcoming imposter syndrome via a growth mindset

See also: Growth mindset and Growth mindset vs. a fixed mindset and Identity (psychology)

"A growth mindset can be a powerful tool in combating imposter syndrome. Imposter syndrome, characterized by persistent self-doubt and fear of being exposed as a fraud, can be alleviated by adopting a mindset that embraces learning and development." - Growth mindset vs. imposter syndrome

People who have a growth mindset and have a greater degree of openness and embrace change are more adaptable in terms of:[4][5][6]

  • Changing their self-identity (partly by having a belief that they can change their self-identity via learning and effort)
  • Changing their behavior to fit their new role
  • Having the necessary self-confidence level and mindset that they will be able to handle their new role via developing their knowledge and skills

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Positive thinking, tracking positive behavior changes and the reduction of imposter syndrome

According to the Mayo Clinic, "Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst."[7]

See also: Positive thinking and Self-confidence and Self-talk and Identity (psychology) and Negative thinking and Inferiority complex

"Positive thinking can significantly help with imposter syndrome by reframing negative self-perceptions and building self-confidence. By practicing positive self-talk and focusing on strengths and past successes, individuals can challenge the distorted, negative beliefs associated with imposter syndrome and cultivate a more resilient and self-assured mindset." - How does positive thinking help with imposter syndrome?

While growing positivity helps many people overcome imposter syndrome,[8] in some cases, "while positive affirmations can be a helpful tool, they are often ineffective and can even backfire when dealing with imposter syndrome. This is because imposter syndrome is rooted in deep-seated negative beliefs and feelings of inadequacy, and simply repeating positive statements that contradict these beliefs can feel disingenuous and trigger further self-doubt."[9] In order to combat this, use positive reframing, have positive self-talk be believable and track improvements in thoughts and behaviors. Positive reframing is a mental technique that involves changing negative thoughts into more or completely positive ones. It can help individuals to manage negative thinking and negative emotions and reduce/manage stress so peak performance is possible.

As far as tracking improvements in behavior to overcome imposter syndrome , the article How Identity Change Happens reviews several factors on how self-identities change. For example, changing one's behavior can change one's self-identity and the reverse is also true. In addition, making improvements in self-efficacy (For example, Interpersonal skills and Communication skills), one's sense of agency, self-control, and life control (See: Locus of control) and social connections (See: Social influence) and other factors can help change one's self-identity. Having a strong sense of purpose can also affect one's identity.[10]

When a person makes changes in their life in a new role, their self-confidence level and level of adaptability in being able to mentally see themselves in a new role can have a substantial impact on how well they will do (See: Lingering Identities by Sarah Whitman, Academy of Management ReviewVol. 44, No. 4. Published Online:21 Oct 2019. https://doi.org/10.5465/amr.2015.0090). How people view themselves in terms of their identity is a habit and habits can be changed which means that self-identities are malleable.[11][12][13]

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Increasing self-awareness and the reduction of imposter syndrome

See also: Self-awareness and Confidence

"Increasing self-awareness is a crucial step in overcoming imposter syndrome. By developing a better understanding of your own thoughts, feelings, and behaviors, you can identify the specific patterns and triggers associated with imposter syndrome, challenge negative self-talk, and cultivate a more balanced and confident perspective. By developing a deeper understanding of their strengths, weaknesses, and accomplishments, individuals can begin to dismantle the self-doubt and fear that imposter syndrome creates." - How does increasing self-awareness help with imposter syndrome?

Through self-examination, one can develop a list of accomplishments/wins to be used when self-doubt arises.[14] In addition, self-aware people who cultivate intellectual humility avoid hubris and overconfidence (See: self-confidence vs. conceit and Dunning-Kruger effect).

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Setting realistic goals and overcoming imposter syndrome

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound.[15]

See also: Goal setting and Self-efficacy and Self-confidence and Achievement orientation

Goal setting is the process of taking active steps to achieve your desired outcome.[16]

The acronym SMART goals uses a the below set of criteria to ensure that goal objectives are clearly defined and also attainable within a certain time period.[17]

SMART goals are:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-based

Setting realistic and achievable goals can significantly help in combating imposter syndrome via building self-confidence and reducing feelings of inadequacy. By breaking down large tasks into smaller, more manageable steps, individuals can experience a sense of accomplishment as they achieve each importance milestone, reinforcing their capabilities and dispelling the notion that they are not competent.[18]

Journal articles

See also

External links

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References

  1. ↑ Imposter syndrome
  2. ↑ Is Impostor Syndrome Holding You Back From Living Your Best Life? by Arlin Cuncic, MA
  3. ↑ How the world’s fastest man Usain Bolt mentally prepares for a race CNBC
  4. ↑ Cultivating a Growth Mindset by Susan David
  5. ↑ What Having a “Growth Mindset” Actually Means by Carol Dweck, Harvard Business Review, 2016
  6. ↑ Your powerful, changeable mindset, Stamford University
  7. ↑ Positive thinking: Stop negative self-talk to reduce stress
  8. ↑ How to Overcome Imposter Syndrome: 14 Tests & Worksheets by Jeremy Sutton, Ph.D.
  9. ↑
  10. ↑ Finding Yourself: How to Develop a Strong Sense of Self, PsycheCentral.com
  11. ↑ The Power of Habits: How They Shape Our Lives
  12. ↑ The Key to Behavior Change is Identity Change
  13. ↑ Identity-Based Habits: How to Actually Stick to Your Goals This Year by James Clear
  14. ↑ 6 EQ-Backed Tips to Overcome Imposter Syndrome
  15. ↑ SMART Goals
  16. ↑ Goal-Setting
  17. ↑ SMART Goals
  18. ↑ How does setting realistic goals help with imposter syndrome?
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