Imposter syndrome: what it is and how to deal with it
You’ve probably heard of “imposter syndrome” before - the feeling that you don’t deserve your success or that you’re somehow faking it, even when there’s no evidence to suggest this. Considering that research suggests up to 82% of people have experienced it, and internet articles commenting on it have increased considerably (1), we can take a pretty good punt that you’ve come across this phenomena, too. You may even be wondering if it helps explain your own experiences.
What is Imposter Syndrome?
Imposter syndrome was coined by Pauline Rose Clance and Suzanne Imes in 1978 (2). They defined imposter syndrome as believing that one does not have the capabilities or intelligence to occupy the position they do, and the only reason they hold the position is because they have unwittingly fooled others into believing they are more able than they are. This, in turn, can lead people to feel that they are a ‘fraud’ and will soon be ‘found out’, with all the loss that might accompany this.
Essentially, it can be summarised as feeling as if you don’t belong in a place because you do not deserve to be there. It’s like getting a promotion at work or finishing a big project, but instead of feeling proud, you feel like a fraud. You worry that people will find out you’re not as skilled or smart as they think.
Imposter syndrome can affect your well-being, your ability to get things done, and even your sense of self-worth. It can also pull you away from your values, making you focus on the wrong things out of fear or insecurity.
It is uncomfortable and triggers all sorts of risks and fears in our mind, which means we can be motivated to AVOID AT ALL COSTS. For example, you might try to avoid situations that make you feel like an imposter, or you might overwork yourself to prove you do belong. Some people even avoid things completely until the last minute, then rush to make up for it. If any of this resonates, what is the impact that avoiding imposter syndrome could have for you?
How Does Imposter Syndrome Develop?
To understand how imposter syndrome shows up in our lives, let’s look at two important theories: Bronfenbrenner’s Bioecological Model (3) and Paul Gilbert’s “Tricky Brain” Theory (4) (which I blogged about here)
Bronfenbrenner’s Model suggests that our development is shaped by various systems around us, like our family, school, culture, and even the politics or economy we live in. These systems help form our beliefs and behaviours, and our behaviours can then start to influence the systems. For example, the political landscape affects access to finances and resources in the home, the social context affects how the parents choose to parent, capitalism affects what and how things are marketed to the child, and the child’s temperament, interests and qualities might impact how they interact with their parents, consumerism and future hopes.
Gilbert’s Tricky Brain Theory explains that our brains are wired to keep us safe. Our “old brain” is primed to learn about and protect us from threats at all costs, while our “new brain” the capacity to plan, problem solve and imagine new possibilities. But this new brain can also make us overthink and blow small risks out of proportion, creating a risk that our old brain can’t help but respond to. This makes us feel the fear now, despite the triggers being an imagined situation. So when we face something uncertain—like a new job or project—our brains might imagine all the things that could go wrong, and this adds to our imposter feelings.
What Does This Mean for You?
Everyone’s experience with imposter syndrome is unique, but some examples might include:
Entering a new field: Perhaps you are from a marginalised group entering into a workforce that was literally not designed for you? (See Tulshyan and Burey’s article in the Harvard Business Review (5) for a great think piece about this)
Cultural messages: Perhaps you are part of a culture being marketed the message that you are not quite good enough as you are, but this shiny new [insert item here] could make it just right!
Family pressure: Perhaps your family believed that they should only praise output, like the A grades? Perhaps they believed that praising anything lower would not help motivate you and reach your potential?
Fear of failure or rejection: Perhaps you have a brain that needs you to fit in with the group to avoid rejection, perhaps your brain learnt it is particularly detrimental to be left out Perhaps failure and mistakes have been met with scolding, rejection, isolation and your brain has learnt to avoid this at all costs? Perhaps your brain has learnt to project all the things that could go wrong ahead of time to help you get on top of it early and make sure it doesn’t happen?
The list goes on…
Then on top of this, the way we respond to the imposter syndrome can make it even more real. If we start to question our deservingness, we can create more doubt, lose confidence in our ability and withdraw from opportunities - all of which might reinforce our imposter beliefs.
(As a side note, it is interesting to consider how many women and marginalised groups are labelled as having imposter syndrome, and whether this is further cultural conditioning to maintain the hegemony of white, male dominance…)
So, imposter syndrome isn’t just about your own insecurities. It’s influenced by society, your upbringing, and the way your brain works to keep you safe.
The thing with imposter syndrome is that it is not your brain intentionally trying to harm you or get in the way of your progress. It’s just responding to set the of rules and assumptions it has learnt as you developed. With the primary role of keeping you alive, your brain would much rather you stay in a safe lane, with a bit of certainty, and just stay in the group please!
However, we have the capacity to achieve so much more than just safety. We have values and hopes and wishes and goals! When the world feels safe and consistent, it’s easy to follow these routes. It’s when we feel at risk or when we are opening ourselves up to make mistakes that our tricky brain starts to creep in. Yet right here, on the edge of our comfort zone, is where the magic of life happens.
How Do We Manage Imposter Syndrome?
Dealing with imposter syndrome isn’t necessarily about “fighting it” or forcing yourself to feel better. Instead, it’s about understanding where your feelings come from and how they’ve been shaped by your experiences. After all, our brain has an infinite number of “yeah but’s” ready if we dare to challenge or rationalise our imposter beliefs.
One way to manage imposter syndrome is to take a step back and observe it. Ask yourself:
Where did these feelings come from?
What messages did I pick up growing up?
What is my brain trying to protect me from?
Once you understand this, you can ask yourself if these feelings are still serving you. Are they really helping you move forward, or are they holding you back?
Importantly, research into the most effective treatments for imposter syndrome are lacking, partly because imposter syndrome is not a diagnosable disorder (1). However, given the links with low mood and anxiety, it is possible that therapies that help treat this might also work for imposter syndrome.
Practical Tips to Cope:
Here are some strategies based on Compassion-Focused Therapy (CFT) and Acceptance and Commitment Therapy (ACT):
Stay in the present: Use mindfulness to focus on the here and now. If you catch your mind spiralling, gently bring yourself back to the present moment.
Self-as-context: Recognise that your thoughts and feelings are just that—thoughts and feelings. They don’t define you. You are more than them. They make sense in the world we are born into, rather than a true reflection of who we are.
Thought defusion: Separate yourself from your thoughts. Instead of getting lost in overthinking, observe your thoughts with curiosity and compassion.
Acceptance: Understand that imposter syndrome is unlikely to go away entirely. It’s deeply ingrained in the world we live in. Learning to accept it without avoiding or controlling it can reduce its power.
Reconnect with your values: Focus on what truly matters to you, rather than trying to meet external expectations or avoid discomfort.
Commit to action: Keep moving toward a life that feels meaningful and fulfilling, even when it’s uncomfortable. You don’t need to be perfect.
Final Thoughts
Imposter syndrome isn’t your fault. It’s a product of your upbringing, society, and how your brain is wired to protect you. But even though it’s not your fault, it is your responsibility to find a way to live your life in spite of it.
By observing your thoughts with compassion and understanding, you can learn to manage these feelings and live a life that’s true to your values.
If this resonates with you and you feel like you’d benefit from talking to a therapist about it, you can contact me for more support. You can also find out more about these techniques and ideas on www.compassionatemind.co.uk or www.actmindfully.au
References
1 Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., ... & Hagg, H. K. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Journal of general internal medicine, 35, 1252-1275.
2 Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, research & practice, 15(3), 241.
3 Bronfenbrenner, U. (2001). The bioecological theory of human development. In N. J. Smelser & P. B. Baltes (Eds.), International encyclopedia of the social and behavioral sciences (Vol. 10, pp. 6963–6970). New York, NY: Elsevier
4 Gilbert, P. (2014). The origins and nature of compassion focused therapy. British journal of clinical psychology, 53(1), 6-41.
5 Tulshyan, R., & Burey, J. A. (2021). Stop telling women they have imposter syndrome. Harvard Business Review, 11(2), 1-7.