What is imposter syndrome?
Imposter syndrome is the experience of lacking confidence in your own abilities and feeling like a fraud. This is coupled with the internalised fear that others will realise you’re not as skilled or competent as they thought.
Although imposter syndrome is not a mental disorder listed in the diagnostic manuals, it is a common psychological experience. It can be very uncomfortable and strongly relates to having low self-esteem.
Here are some signs to look out for:
One example that is quite a common trigger is new beginnings. For example, this could be starting at a new workplace or college. This may trigger feelings of lacking in self-worth, and assumptions of being incapable of doing a good job.
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Five types of imposter syndrome
It’s acknowledged that there might be five kinds of imposter syndrome Have a read below and see which ones you’d identify with (if any).
Expert: Someone who dislikes being called an expert in something or the ‘go to person’. When you don’t have the answers, you can be filled with shame and guilt as you feel you have not ‘lived up to’ the expert status. You never feel quite qualified or informed enough.
Natural Genius: An individual that was academically smart and wants to continue that track-record. May become agitated when not naturally good at something straight away, and may begin avoiding such tasks.
Perfectionist: You find making mistakes hard to forgive, and so engage in over-preparing to avoid making them as much as possible. It is also characterised with overthinking and self-deprecating thoughts. You may also focus more on your faults than your successes.
Soloist: Someone who avoids asking for help and struggles to accept it when it’s offered. Sharing workload may make them feel threatened, pushing them to feel the need to prove themselves. If help is accepted, they feel ashamed and start questioning their abilities.
Superhuman: You push yourself above and beyond what is expected to combat the self-belief that you are less than those around you. Sometimes this presents as over-working and being obsessed with work and receiving validation.
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What are the causes of imposter syndrome?
It has been theorised that having a strict upbringing can lead to imposter syndrome. Specifically growing up with a family that values high achievement and success may influence a young person to worry about being good enough. This is usually caused by frequent criticism, which teaches the child to value perfectionism, whilst experiencing a sense of constant underachievement.
Alternatively, parents providing superlative compliments can also be damaging. Phrases such as “You’re the smartest boy in the world!” and “you’re the best at science in your entire school!” allows the child to not necessarily believe accurately in their own capabilities. Instead, these compliments could lead a young person to worry about meeting the high expectations of others.
This can then develop into (and be made worse by) poor mental health, manifesting through high levels of anxiety and depressive episodes. It can also encourage a habit of comparing yourself to others in a negative way, perpetuating the issue further.
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How does imposter syndrome relate to low self-esteem?
At the heart of imposter syndrome is a lack of self belief, and a struggle to acknowledge positive attributes and achievements.
When an individual struggles with low self-esteem, they may hold underlying beliefs that allows for repeated negative self-assessment, whilst also worrying that others will draw the same conclusions about them. We can see how this links with a client feeling like a fraud, as commonly seen in imposter syndrome.
What we find is when a client works on building a healthier, more balanced self-esteem,
the symptoms related to imposter syndrome can also be reduced as a result.
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How to overcome imposter syndrome
As we’ve said, imposter syndrome is not a mental condition, but there are still many ways in which to challenge it. There are a number of helpful techniques that can help change the mindset that fuels imposter syndrome and low self-esteem. These can include:
- More manageable goal setting. Try to ensure goals are not unachievable. Set small, regular, realistic goals. SMART goal setting can be particularly effective.
- Writing down and challenging self-deprecating thoughts. Think about the evidence for and against our negative thoughts. It’s even more powerful when you write it all out and see it on paper.
- Encouraging yourself to acknowledge your positive attributes. Keep a diary of your achievements, and add to it little but often. Soon, you’ll have tons of evidence to prove how amazing you are!
How we can help…
At Brighter Life, we understand that overcoming imposter syndrome can feel challenging, but there are ways to break free from it.
If you’re ready to make a positive change and break free from imposter syndrome, get in touch with us using the below form.
Get in touch to discuss your counselling needs
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Please fill in the details below, then press ‘submit the form’. Our Clinic Manager, Rhianna, will review the form and be in touch via email within 1 working day to discuss her recommendations. If we can help, we will provide you with a link to book an assessment with the most appropriate therapist.
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