What is Imposter syndrome?

Have you ever felt like a fraud, despite evident success and accomplishments? Do you worry that others will “find out” you’re not as capable as they think? If this resonates with you, you might be experiencing Imposter Syndrome. Technically speaking, it is not a “syndrome” in a scientific sense, since it is not a health condition, but rather a normal phenomenon. So what exactly is Imposter Syndrome and how can you overcome it?

Imposter Syndrome is the persistent feeling of self-doubt, the fear of being exposed as a fraud and not truly belonging to a certain group, despite the evidence of competence and success. It’s more than just humility or modesty — it’s a pattern that can hinder your personal and professional growth. 

Common Signs of Imposter Syndrome

Certain feelings around the Imposter Syndrome can create a cycle of anxiety and self-sabotage, preventing you from reaching your full potential.

• Attributing Success to Luck: Believing your achievements are due to luck rather than your skills or effort
• Fear of Failure: Constant worry about being “found out” as incompetent
• Overworking: Putting in extra effort to make up for perceived inadequacies
• Discounting Praise: Ignoring positive feedback and feeling unworthy of compliments

The Science Behind Imposter Syndrome

Imposter Syndrome is quite a common feeling and occurrence, but where does it come from?

1. Neuroscience

Imposter Syndrome often stems from deep-seated psychological factors, including upbringing, personality traits and social pressures. Research in neuroscience suggests that this syndrome is linked to heightened activity in the brain’s emotional regulation centers, which leads to increased anxiety and self-doubt.

2. Evolutionary Origins of Imposter Syndrome

Imposter syndrome may stem from our evolutionary past, where maintaining social cohesion was vital for survival. In hunter-gatherer societies, fitting in and contributing to the group were crucial for survival. Self-monitoring and doubting one’s abilities may have driven individuals to work harder, improve skills and maintain harmony within the group. This cautious self-assessment promoted learning and cooperation, essential for communal living and in alignment with the need for belonging which is deeply instilled in us. In general, there often were rigid boundaries between different tribes and cultures, which created a “In-Group/Out-Group”-thinking. The importance lies on being part of a group, and the fear of being perceived as an outsider is still a big driver today.

However, in the modern world, this adaptive behavior can backfire and lead to persistent self-doubt and anxiety in highly competitive environments. We see this happening especially for underrepresented groups such as minorities, women or people with a low socioeconomic status. They try to fit into a society, in where they didn’t even have a seat at the table until recently. This is often systemic and based on societal issue.

Understanding its origins highlights the need for fostering supportive communities and self-compassion to counteract these negative effects in contemporary settings. 

Take the First Step Towards Change

Imposter Syndrome can be overwhelming, but you can take steps to navigate it. Here are some practical actions you can test for yourself:

1. Steps to Overcome Imposter Syndrome

• Acknowledge Your Feelings: Recognize and accept that you are feeling like an “imposter”. This is the first step toward change.
• Document Your Achievements: Keep a journal of your accomplishments and positive feedback. Reviewing this can help counteract feelings of inadequacy.
• Challenge Negative Thoughts: When self-doubt creeps in, question the validity of those thoughts and see whether they hold up to scrutiny. Reflect on whether you would think negatively about someone you know, if they were in the same situation as you.
• Practice Self-Compassion: Treat yourself with the same kindness and understanding that you would offer to a friend. Acknowledge that everyone makes mistakes and that perfection is unattainable.
• Seek Peer Support: Share your feelings with trusted friends or colleagues. Often, you’ll find that others feel the same way, which can be incredibly validating.

2. Benefits of Coaching Sessions for Perfectionism

Understanding Imposter Syndrome and how it impacts you is a good first step. To overcome it, personalized strategies and support are a good addition. Here’s why coaching can be a great tool:

• Personalized Strategies: Coaches help you identify the specific triggers of your Imposter Syndrome and develop tailored strategies to address them.
• Skill Development: Learn practical skills for building confidence, self-compassion, and resilience.
• Cognitive Restructuring: Change negative thought patterns and adopt a healthier mindset.

Imposter Syndrome doesn’t have to control your life. By implementing strategies mentioned above, you can develop a healthier self-image and a more balanced approach to your achievements. Take the first step today and start your journey towards overcoming Imposter Syndrome.