Impostor Syndrome: Recognizing and Overcoming It

Pretty soon, everyone will realize I’m not a real expert, and I’ll be fired!

If you’ve ever had thoughts like this, you’re likely familiar with the impostor on more than just a hearsay basis. In this article, we’ll explain what impostor syndrome is, why it occurs, and how to stop attributing your success to mere luck.

What is Impostor Syndrome?

History is rife with examples of actual impostors who posed as royalty or their relatives: notable figures include Perkin Warbeck in England and Anna Anderson, who claimed to be the Grand Duchess Anastasia of Russia. While some succeeded, others were eventually exposed. It’s unclear if they feared being unmasked, but their stories inspired the term impostor syndrome.

Impostor syndrome is a psychological pattern in which individuals doubt their accomplishments and fear being exposed as a “fraud.” They believe their success is the result of luck or coincidence rather than their effort and persistence. This syndrome is often accompanied by a debilitating fear that any mistake will reveal their “fraud” and cause them to lose everything they’ve achieved.

Is it a Mental Disorder?

This syndrome is not classified as a mental disorder, but it can cause a great deal of distress.

It was first widely discussed in the late 1970s. In 1978, psychologists Pauline Clance and Suzanne Imes conducted research to understand how successful women felt about their accomplishments. They surveyed 150 high-achieving women who seriously believed their success was undeserved and their achievements were overrated.

Their research led to the publication of the article The Impostor Phenomenon in High Achieving Women, introducing the term “impostor syndrome” into popular usage.

Pauline Clance continued to study this phenomenon and later developed a scale of 20 questions that helps identify impostor syndrome. Although this test is not a diagnostic tool, it provides a basis for reflection and possible discussion with a psychologist. If you suspect you might have impostor syndrome, you can take the Clance Impostor Phenomenon Scale online.

In her 1985 monograph, Clance highlighted the main characteristics of the syndrome. According to her, those suffering from it experience several issues:

• They feel their actual knowledge and skills are significantly lower than others perceive. This discrepancy leads them to live in constant fear of being exposed as a fraud.
• They struggle to accept compliments and undervalue their work, often attributing successes to external factors such as errors, oversight by superiors, or sheer luck.
• They frequently downplay their contributions, saying things like, “It was just luck; nothing special.”

What Causes Impostor Syndrome?

Impostor syndrome can arise from a variety of sources, and pinpointing a single cause is often difficult.

It may develop if, during childhood, parents frequently compared the individual unfavorably to others: “Look how well Sarah is doing, and you’re barely getting by!” Conversely, parents may excessively praise their child, instilling an unrealistic belief in their brilliance. As these children grow up, they fear losing the status of being the pride of their family.

In adulthood, causes can include perfectionism, where one’s achievements always seem insufficient, or toxic leadership that continuously devalues an individual’s work. Even in a new company, one might feel that the new boss just hasn’t realized how poorly they work. The opposite can also trigger the syndrome—when a talented young employee is deservedly promoted to a managerial position but faces skepticism or hostility from colleagues.

Who is at Risk?

Although early research by Clance and Imes focused on women in professional settings, today both men and women are equally susceptible to impostor syndrome. Some studies have found that discrimination can increase the risk, such as among ethnic minorities in the U.S., where impostor syndrome was identified among African Americans even after equal rights were established.

Gifted children are also at risk: school achievements, even spectacular ones, do not guarantee success in adult life and can lead to self-doubt.

According to a 2021 survey by Asana, 62% of workers worldwide reported experiencing signs of impostor syndrome—a clear indication that if you feel your successes are accidental, you’re not alone.

Different Impostor Syndromes

Further research by Clance, Imes, and other psychologists like Valerie Young has shown that impostor syndrome can manifest in various ways. Young identified five types of “impostors”:

• The Perpetual Student, who constantly seeks new knowledge and qualifications but hesitates to apply them in practice.
• The Perfectionist, who obsesses over details and fears making even the smallest mistake.
• The Superman, who engages in workaholism, believing that only extreme effort can lead to real achievement.
• The Natural Genius, who expects success to come easily and doubts themselves when it does not.
• The Soloist, who insists on working independently to prove that their success is solely their own.

How to Cope with Impostor Syndrome

Impostor syndrome can manifest differently in individuals: some may be able to conquer it on their own with isolated symptoms, while others, such as those beginning to experience burnout, should consider seeking help from a psychologist.

Engaging in the battle against the fear of being exposed requires understanding that this is not a one-day task. You will need to reconstruct your belief system about yourself and your achievements over time. However, as you start addressing the problem, the symptoms will gradually recede.

1. Acknowledgement: The first step is to acknowledge that you have impostor syndrome. Identify the symptoms, analyze your feelings and fears: this will help you pinpoint the situations where anxiety arises most frequently and begin addressing the specific issue.
2. Open Up: Share your struggles with close ones and express your feelings; chances are, they will understand. The support from family and friends can accelerate your recovery process.
3. Monitor Your Thoughts: Once you’ve identified the “enemy,” start paying attention to the thoughts provoked by the syndrome. Each time you doubt your professionalism or significance, analyze these thoughts: question their alignment with reality.
4. Be Objective: In your responses, try to be objective. Evaluate your actions from an outsider’s perspective, acknowledging not just mistakes but also successes. After such analysis, revisit the emotions you feel—fear, sadness, disappointment? All these feelings are normal, but do you need them right now? Do they help or hinder you? Regularly acknowledging how you unfairly treat yourself can help you consciously change that attitude.
5. Deconstruct Your “Perceived” Success: If you believe any of your achievements are due to chance, try to pinpoint exactly why. Identify all the factors you think influenced the situation and evaluate them objectively. Most likely, you’ll find that these factors aren’t as significant as your own contributions.
6. List Your Strengths: Honestly list your strengths. Analyze your work and identify situations where you excelled; boldly note the professional qualities that helped you. For instance, if you managed to resolve a conflict between a colleague and a client and turned the situation in favor of your company, acknowledge your strong communication skills. Keep adding to this list whenever you recognize your success—it will help you appreciate your real situation and claim your achievements.
7. Accept That Everyone Makes Mistakes: Yes, those who do nothing are at no risk of error, but that’s not you. Everyone has the right to make mistakes; none of us are infallible—not even AI, which often errs. Disappointments are inevitable; allow yourself to experience this feeling, but don’t dwell on it. Set a clear timeframe after which you should let go of the issue and continue working.
8. Face Your Fears: Once you gain confidence, try “walking into your fear”: despite the possibility of error, start with the simplest tasks. This will help you establish a new behavior pattern: not freezing in anticipation of a mistake, but learning on the go and overcoming obstacles.

However, if analyzing your actions and external factors, a list of achievements, and support from loved ones do not help you overcome a negative self-image as a professional, seek a psychologist.

Working with a specialist can help you change your attitude towards yourself and your successes, stop fearing mistakes, and start truly living. Psychological support is also an effective way to avoid severe consequences like emotional burnout and depression.

A Brief Overview of Impostor Syndrome

Impostor syndrome is a pervasive issue in today’s “success-driven” society, affecting employees and leaders worldwide.

Even the brightest, most talented, and successful individuals often unjustifiably doubt themselves. If you find yourself frequently thinking, “It was just luck” or “I didn’t really do anything special” after achieving something, it’s time to act