What is Imposter Syndrome?
Imposter syndrome is a psychological phenomenon where individuals persistently doubt their skills, talents, or accomplishments and fear being exposed as a fraud despite evidence of their competence or success. Despite having a myriad of achievements, people with imposter syndrome somehow cannot internalize their success. This leads to pervasive feelings of self-doubt, anxiety and even depression. These feelings often arise in the work context but can also manifest in social situations. It is normal to experience imposter syndrome for short periods for example during transitions to new roles or workplaces. These feelings typically subside as one gains experience and familiarity. However, if these feelings persist over long periods, they can severely impact one’s emotional and mental health.
A 2021 global survey of over 13,000 office workers, including 1,000 in Singapore, found that nearly three-quarters (74%) of Singaporean workers experienced imposter syndrome in 2020. The survey, conducted by workplace tool Asana, indicated that Singapore might be more susceptible to this mindset compared to countries like Australia, France, Germany, Japan, New Zealand, and the United Kingdom.
Common Symptoms of Imposter Syndrome
Imposter syndrome can manifest in various ways, including:
- Worrying about being “exposed” or “found out” as a fraud.
- Feeling undeserving of compliments and recognition.
- Believing one’s achievements are due to sheer luck rather than ability.
- Feeling stupid, incompetent, and not good enough.
- Feeling out of place among peers deemed more outstanding.
- Overworking to compensate for perceived incompetence.
Causes of Imposter Syndrome
Imposter syndrome can stem from a variety of sources, including:
Early Childhood Experiences
- Messages from parents tying self-worth to accomplishments or intelligence.
- Comparisons to siblings or relatives, undermining self-esteem.
- Controlling or overprotective parenting, creating fear of new experiences.
Culture and Environment
- Competitive, achievement-oriented school environments or peer groups.
- Imposter syndrome is associated with insecure attachment styles. Individuals who did not have their needs met as a child often develop beliefs that they are unworthy or undeserving of care and love. This creates a low sense of self-worth which can contribute to imposter syndrome.
Personality
- People who have low self-efficacy, have high neuroticism and are prone to perfectionism are more inclined to have imposter syndrome.
Impact of Imposter Syndrome on Life
It can be exhausting and isolating living with imposter syndrome. It’s something that can weigh heavily on you, often leading to overwork and burnout as you try so hard to prove your worth. We know how difficult it can be to take risks when fear holds you back, and how anxiety and depression can take root in that space of constant self-doubt. It’s also incredibly challenging to bounce back from setbacks when every stumble feels magnified. Even your successes might feel hollow, deepening that sense of being a fraud rather than bringing the relief you deserve. But I want you to know that you don’t have to go through this alone. Together, we can explore ways to help you move through these feelings with compassion and support.
How Can Therapy Help?
Therapy can be profoundly beneficial for individuals struggling with imposter syndrome. Key aspects of therapy include:
Understanding and Challenging Negative Self-Views
Therapy helps clients understand how they have learned to view themselves negatively. By exploring early experiences and their impact, clients can begin to see how unmet needs have shaped their self-perception.
Recognizing the Impact of Negative Self-Perception
Clients learn to recognize how their negative self-view affects their lives, including hyper-independence, emotional distance, and fear of vulnerability. Understanding these connections helps break the cycle of self-doubt.
Developing Self-Understanding, Self-Love, and Self-Compassion
Therapy provides a safe space for clients to reconnect with their emotions and needs, fostering acceptance and validation. This self-compassion counteracts perfectionism and high standards, reducing feelings of inadequacy.
Celebrating Hard Work and Success
Clients learn to celebrate their achievements and recognize their worth. Therapy encourages acknowledgment of accomplishments and helps internalize positive reinforcement, mitigating imposter feelings.
Imposter syndrome can be challenging, but understanding its roots and seeking therapy can lead to significant personal growth. Through self-awareness, self-compassion, and professional support, individuals can overcome imposter syndrome and thrive in their personal and professional lives.
Written by Joanna.
