By Aparna S
October 29, 2024: Imposter syndrome is a psychological phenomenon that affects many high-achieving individuals, often leading them to downplay their accomplishments and attribute their success to luck or external factors.
This syndrome is particularly prevalent among women and can manifest in various aspects of life, including work, relationships, and personal achievements.
Understanding Imposter Syndrome
Imposter syndrome is characterized by persistent feelings of self-doubt, inadequacy, and the fear of being exposed as a fraud, despite clear evidence of competence and success.
Coined by psychologists Suzanne Imes and Pauline Rose Clance in 1978, the term highlights the internal struggle many successful individuals face when they fail to internalise their achievements.
While not classified as a formal psychiatric disorder, imposter syndrome can lead to anxiety, depression, and guilt.
Key Characteristics
Imposter Cycle: This cycle often begins with an upcoming task or assignment. Individuals may respond by either over-preparing—believing they must work harder than others due to their perceived incompetence—or procrastinating, which leads to last-minute efforts that reinforce feelings of inadequacy.
Perfectionism: Many who experience imposter syndrome set unattainably high standards for themselves. This perfectionist mindset can create a detrimental feedback loop where any mistake is magnified, leading to feelings of failure.
Fear of Failure and Success: Individuals may fear failing because it could expose them as imposters. Conversely, they may also fear success, as achieving high standards could raise expectations beyond their perceived capabilities.
Denying Achievements: Those with imposter syndrome often attribute their successes to luck or external circumstances rather than their own abilities. They may struggle to accept praise or recognition.
Causes and context
Imposter syndrome is commonly reported in high-pressure environments, such as academia and competitive workplaces. Factors contributing to its prevalence include:
Competitive Atmosphere: Overly competitive educational settings can foster feelings of inadequacy.
Parental Expectations: Condescending attitudes from authority figures can exacerbate self-doubt.
Mental Health Conditions: It may also be linked to other issues like anxiety or depression.
Coping Strategies
Dealing with imposter syndrome can be challenging due to its lack of formal diagnostic criteria. However, several strategies can help:
Acknowledge Feelings: Recognizing and discussing these feelings can provide relief.
Seek Objective Feedback: Obtaining honest evaluations from trusted peers can help counter negative self-perceptions.
Set Realistic Goals: Establishing achievable objectives can reduce pressure and promote a sense of accomplishment.
Embrace Vulnerability: Understanding that vulnerability is a strength can help individuals feel more secure in their abilities.
While imposter syndrome is a common experience among high achievers, it is essential to recognise its impact on mental health and well-being. By employing effective coping strategies and fostering self-compassion, individuals can work towards overcoming these feelings of inadequacy and embracing their true worth.
Dealing with imposter syndrome could be difficult since it is not clinically defined, and there are no set diagnostic criteria. Often it is associated with other mental conditions like depression.
Acknowledge your feelings, discuss them, and seek truthful, objective feedback. Ask for help whenever you feel it is necessary –approach a mental health professional to deal with anxiety, depression or any other situation that needs psychological support.
Most importantly, set reasonable and realistic goals. Slow and steady always wins the race. Vulnerability is a strength rather than a weakness.
If you are in the room, you deserve to be there.
(Dr Aparna S is a consultant psychiatrist and an Assistant Professor at the Believers Church Medical College Hospital, Tiruvalla, Kerala. Views expressed are her own and not of an organisation or company.)
