Have you ever found yourself doubting your abilities or feeling like you don’t truly deserve your achievements? This could be a sign of imposter syndrome, a psychological phenomenon that is more common than you think. People with this syndrome often believe they are not as competent or capable as others perceive them to be. They aren’t very confident in themselves, and despite everyone telling them how efficient they are, they attribute their achievements to either luck or other factors rather than their own skills.

Does it all sound similar, or have you noticed these traits in someone else? If so, then read to find out more about this psychological pattern and how you or your loved ones can overcome it.

Also Read: Actress Sanya Malhotra Opens Up About Imposter Syndrome; Know All About The Phenomenon

What Is Imposter Syndrome?

Imposter syndrome is a psychological phenomenon that affects individuals across various fields and levels of achievement, explains Dr Sreystha Beppari, Consultant Psychologist, Apollo Clinic, Pune. She says it is characterised by persistent feelings of self-doubt and fear of being exposed as fraud, and this phenomenon is observed even among the most accomplished people.

Imposter syndrome as a term was first coined by psychologist Suzanne Imes and Pauline Rose Clance way back in 1978. It was initially described as a condition that predominantly affected high-achieving women who felt undeserving of their success. However, later research has shown that it can affect anyone, regardless of age, gender, or professional background.

Those experiencing imposter syndrome attribute their achievements to luck or external factors rather than their own skills and intelligence, shares the doctor.

What Causes Imposter Syndrome?

A number of factors can lead to imposter syndrome. According to Dr Beppari, these include:

Personality traits: Individuals who are perfectionists or hone high-achieving tendencies are more likely to experience imposter feelings. They often set high levels of expectations for themselves and feel extremely disappointed when they can’t meet them.

Family dynamics: Family expectations can play a significant role. For example, children who received excessive praise during their growing up years may develop a belief that they must always succeed, which leads to severe fear of failure.

Social and cultural influences: Societal pressures, stereotypes, and biases can exacerbate feelings of inadequacy, especially for marginalised groups. The feeling that one must constantly prove their worth can lead to chronic self-destruct.

Work environment: Competitive and high-pressure work environments can foster feelings of inadequacy. Lack of support, mentorship, recognition, etc. can make individuals feel isolated and undeserving of their roles.

According to StatPearls Publishing, imposter syndrome is more common in females, minority groups, and students in high-pressure environments like healthcare professions. It can negatively impact well-being and quality of life.

Studies have shown that the phenomenon is associated with burnout syndrome and can be exacerbated by high-stakes academic and healthcare settings.

Also Read: From Surviving to Thriving: How Daily Mental Health Practices Can Change Lives

Key Signs Of Imposter Syndrome

Here are some classic signs of imposter syndrome:

• Brooding over the smallest mistakes at work
• Over-criticising one’s flaws
• Attributing success to luck or external factors
• Lack of self-appreciation
• Cannot take criticism
• Undermining one’s own expertise, skills, competitiveness, subject knowledge, etc.

It is important to note that not everyone with these traits has imposter syndrome. Additionally, people experience imposter syndrome differently, and not everyone has the same mindset. 

How Can People Overcome Imposter Syndrome At Workplace?

If you are someone who has imposter syndrome and wants to overcome it, here are some strategies that can help:

• Consider facts more than feelings.
• Be kind to yourself.
• Understand that failure is an inevitable part of life.
• Have a true estimate of your own strengths and weaknesses.
• Seek therapy for mindfulness techniques.
• Cognitive Behavioral Therapy (CBT) definitely helps.

Dr Beppari recommends seeing a trained therapist, as he/she can help people acknowledge their feelings. This is the first step towards accepting that these feelings are common and do not reflect one’s true abilities.

One must challenge negative self-talk through CBT techniques and develop a more positive outlook.

Lastly, setting realistic goals with the help of a therapist can help put things into perspective, and celebrating success and recognising that mistakes are normal and obvious can help set one’s realistic expectations, the doctor concludes.