What is Imposter Syndrome? (& 3 Ways to Overcome it)

You got the promotion, received an acceptance letter to the school of your dreams, or finally got hired at your dream company.

You should feel on top of the world.

But all you feel is an overwhelming sense of dread that they made a mistake – and soon someone will realize that you don’t actually deserve your big achievement.

Imposter syndrome is overwhelming, but here at KMA Therapy, we know it doesn’t have to take over your life. For over 14 years, we’ve helped our clients grow the skills they need to live the fulfilling life they deserve.

After reading this article, you’ll know what imposter syndrome is, how to recognize it, and three ways to overcome it.

What is Imposter Syndrome?

Imposter syndrome is a cognitive distortion that makes you feel like you didn’t earn the success you’ve received.

You might feel like you don’t truly deserve the new promotion you got, or feel like you tricked your way into the graduate program of your dreams.

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The imposter phenomenon can make you feel unworthy of your achievements, and lead to a high amount of stress at school or work.

Signs of Imposter Syndrome include:

• Viewing your success as a result of good luck or someone else’s help
• Fearing you won’t live up to other people’s expectations
• Self-sabotaging and self-doubt
• Perfectionism

Where Did the Term “Imposter Syndrome” Come From?

The term “imposter syndrome” was first coined in the 1970s by psychologists Suzanna Imes and Pauline Rose Clance.

Their research on the imposter phenomenon found that high-achieving women were likely to doubt their achievements and intelligence and worry that they somehow tricked their way into being successful.

3 Factors that Cause Imposter Syndrome

A wide range of factors can contribute to imposter syndrome, but here are three common reasons you may be experiencing imposter syndrome.

1. Personality and Mental Health

If you’re someone who places high pressure on yourself to achieve, you might experience imposter syndrome even when you reach those achievements.

You might also create expectations for yourself that are unrealistic, and berate yourself if you don’t meet them.

People who are experiencing anxiety or depression are also more likely to experience imposter syndrome.

2. Low Sense of Belonging

If you don’t feel like you fit in with the people you work with or attend school with, it’s easy to feel like you got there by accident.

A piece of imposter syndrome is the fear of being exposed and found out as a fraud – resulting in you being rejected from the group.

Anything that already makes you feel excluded from the group can increase your likelihood to experience imposter syndrome.

3. Social Pressure

It can be great to have high-achieving friends who motivate you to do better.

But if it feels like you won’t fit in with your friends if you can’t maintain a high level of success, this pressure can add to the imposter phenomenon.

Many workplace cultures also reward high achievement with social experiences, like team dinners or vacations.

Even if you’re great at your job, there are many reasons why you may not hit the same benchmarks as your colleagues.

Missing these marks can make you question whether you actually belong in the workplace, no matter how skilled and talented you are.

Is Imposter Syndrome Real?

While there’s no doubt that many high-achieving people question their accomplishments, there is room to question whether imposter syndrome is always the cause.

Imposter syndrome most commonly affects women, especially women of colour, and members of the LGBTQ+ community.

Ruchika Tulshyan and Jodi-Ann Burey, whose work centers on intersectional approaches to examining the workplace, are reviewing our understanding of imposter syndrome.

They’re challenging the idea that people only feel unworthy of their achievements due to a lack of confidence.

Rather than not having the tools to be successful in school or at work, people experiencing imposter syndrome are often experiencing the impact of working in white- and male-dominated spaces.

The feelings of self-doubt that are often attributed to imposter syndrome can often be explained by feeling excluded from the workplace.

Ultimately, imposter syndrome is a symptom of a much larger problem, where many people don’t have the privilege of showing up as their authentic selves at work.

Creating workplaces and academic environments where people truly feel a sense of belonging and mattering will lead to a culture where people’s feelings of doubt no longer need the label of “imposter syndrome.”

As we work toward this goal, here are three small ways you can fight back against imposter syndrome today.

3 Tools to Overcome Imposter Syndrome

It’s okay, and it’s normal, to feel a sense of self-doubt when you’re starting something new.

Working on something you’ve never done before is difficult – but you have more tools than you probably realize.

Here are three ways you can start overcoming imposter syndrome today:

1. Find Your Teammates

One of the strongest components of imposter syndrome is feeling like you don’t belong. This can make you want to keep to yourself out of fear that you’ll be exposed as an outsider.

But there are likely many people who feel the same way that you do.

Sharing your experiences is often one of the most powerful ways to combat isolation – and connecting with others who are experiencing imposter syndrome can be one of the best ways to eliminate it.

Once you realize you’re not the only one who feels like an outsider, you take away the power that imposter syndrome holds.

2. Find Evidence of Your Abilities

Even if you’re doing something brand new, you’ve found ways to tackle similar tasks before.

Ask yourself these questions:

• When have I done something that I didn’t think I could?
• What have I done that required similar skills, tools, or actions?
• Who do I know that has accomplished something similar, and what do we have in common?

Providing yourself with concrete evidence of the skills you already possess can help you get grounded in reality, and realize that many of your doubts are unfounded.

3. Take it Day by Day

Imposter syndrome can be overwhelming and scary – and it might make you feel like you need to overcome it immediately.

But it can be helpful to remember how many people experience imposter syndrome.

You’re not the only one who feels self-doubt, and you were brought into this position for a reason.

Each day, try to find one small task you’re proud of and write it down. Over time, you’ll build up a big list of evidence showing you all the things you’re doing well.

Next Steps for Dealing with Imposter Syndrome

After reading this article, you know three new ways to overcome imposter syndrome.

Here at KMA Therapy, we know you want to tools to thrive in your career and your life. For over 14 years, our talented therapy team has been supporting our clients in feeling like their true selves and connecting with their authentic voices.

Book an appointment today or connect with our team to learn more.

You can also visit our Self-Esteem page to learn more ways to boost your confidence and self-worth.

If you’re not yet ready to book an appointment, check out these resources to keep learning:

• If you’re dealing with perfectionism, read: What is Perfectionism? (& 8 Signs You May Be a Perfectionist)
• If you find yourself standing in your way, read: What is Self-Sabotaging Behaviour – and 3 Ways to Stop It
• If you’re experiencing burnout at work, read: Why Burnout is More Than Just Stress – and How to Fix It