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What is Imposter Syndrome?

Have you ever felt like a fraud, convinced that your achievements are a result of sheer luck rather than your skills or hard work? If so, you may be experiencing what is known as Imposter Syndrome. First coined by Clance and Imes (1978), Imposter Syndrome refers to a sense of self-doubt over one’s accomplishments that they have demonstrated to have deserved through their own competence. There are numerous forms of Imposter Syndrome, with individuals often experiencing seeing themselves as less capable than their peers and having difficulty internalizing successes (Leary et al., 2000; Young, 2011).

What Makes Us Susceptible to Imposter Syndrome?

Research has shown that the phenomenon occurs in people of all backgrounds, ages, and genders, and stems from a complex interplay of factors. 

  1. Family Upbringing

Parental behaviors play a crucial role in shaping an individual’s self-perception. Overprotective or controlling parenting styles can hinder the development of self-efficacy, leading to chronic self-doubt (Lanford & Clance, 1993). Children raised in families where achievement is overemphasized or inconsistent feedback is provided may internalize a belief that they are never “good enough” (Harvey & Katz, 1985). This dynamic can perpetuate feelings of inadequacy, even through adulthood.

  1. Transitions and New Roles

Entering a new academic or professional environment is a significant trigger for imposter feelings. The fear of failure in unfamiliar settings, combined with a steep learning curve, can exacerbate self-doubt. Research by Parkman (2016) indicates that imposter syndrome is particularly common during transitional periods, such as starting college, joining a new job, or taking on leadership roles. The heightened pressure to perform often magnifies feelings of being unqualified or undeserving.

  1. Personal Traits

Certain personal traits such as perfectionism and low self-efficacy can also increase one’s susceptibility to experiencing Imposter Syndrome. Particularly, individuals who place excessive pressure on themselves to achieve high standards are likely to be at risk of experiencing Imposter Syndrome (Thompson et al., 2000). These individuals with perfectionistic tendencies often set exceedingly high standards for themselves and are often overly critical of their performance. This relentless pursuit of flawlessness is associated with feelings of self-doubt and a fear of failure, core elements of imposter syndrome (Ferrari & Thompson, 2006). Similarly, low self-efficacy increases susceptibility to imposter feelings as individuals may doubt their ability to succeed in tasks, thus resulting in an increased sense of underestimating their accomplishments (Tao & Gloria, 2019).

Why Should We Take Note of Imposter Syndrome?

Although not classified as a mental health disorder, Imposter Syndrome has been experienced by many worldwide, including in Singapore. Notably, the Anatomy of Work Index 2021 revealed that alongside the United States, Singapore ranked the highest in experiences of Imposter Syndrome, with an estimate of 74% of Singapore workers reporting experiences of imposter syndrome in 2020 (Asana, 2024). This widespread occurrence highlights the importance of understanding its effects on both personal and professional well-being.

At its core, imposter syndrome erodes self-esteem, creating a vicious cycle of self-doubt. Chronic feelings of inadequacy lead individuals to question their accomplishments and attribute success to luck or external factors. This diminished sense of self-worth, as Thompson et al. (1998) observed, significantly impacts the ability to build meaningful relationships and can perpetuate feelings of isolation. Over time, these struggles with self-esteem often escalate into mental health challenges.

The psychological toll of imposter syndrome is severe, with persistent self-doubt and the fear of being “exposed” as a fraud contributing to anxiety, depression, and burnout. Bravata et al. (2020) found a strong correlation between imposter syndrome and heightened psychological distress, particularly in high-pressure environments. These mental health challenges can, in turn, further diminish an individual’s confidence, reinforcing the cycle of imposter feelings.

In addition to its mental health impact, imposter syndrome has significant professional consequences. Individuals often undervalue their skills and hesitate to pursue opportunities that could advance their careers. This avoidance, as noted by Neureiter and Traut-Mattausch (2016), limits career progression and stifles professional growth. Over time, it may lead to stagnation, as fear of failure prevents individuals from fully utilizing their potential.

How to Overcome Imposter Syndrome?

Imposter Syndrome can feel overwhelming, but research has shown effective strategies that can help individuals effectively manage and/or overcome it.

  1. Develop Self-Awareness

Acknowledging feelings of imposter syndrome is an essential first step in overcoming its effects. Self-awareness enables individuals to identify specific triggers, such as high-pressure environments or unfamiliar tasks, that intensify their self-doubt. By recognizing these patterns, individuals can develop tailored coping strategies to manage negative thoughts and build confidence in their abilities (Lane, 2015). This process not only challenges internalized doubts but also fosters a more balanced and constructive self-perception, helping individuals view their achievements more objectively (Sakulku & Alexander, 2011). Techniques like journaling, mindfulness, and self-reflection are proven methods for enhancing self-awareness, allowing individuals to process emotions effectively, reduce cognitive distortions, and fully acknowledge their accomplishments (Chrisman et al., 1995). Through these practices, self-awareness becomes a powerful tool for breaking the cycle of self-doubt and cultivating resilience.

  1. Reframe Negative Thoughts

Reframing negative thoughts is also essential strategy for overcoming imposter syndrome. Cognitive restructuring, a cornerstone of Cognitive Behavioral Therapy (CBT), helps individuals recognize and challenge self-critical thoughts, replacing them with more balanced and constructive perspectives. This process addresses cognitive distortions, such as overgeneralization or catastrophizing, which often perpetuate feelings of inadequacy (Beck, 2011).

For instance, individuals may dismiss their achievements as mere luck or fear they will be exposed as a fraud. Once these thoughts are identified, cognitive restructuring encourages individuals to evaluate their accuracy by considering objective evidence, such as tangible accomplishments or positive feedback from others. This process enables individuals to replace distorted thoughts with affirmations that accurately reflect their capabilities (Bravata et al., 2020).

More examples are shown below: (Instead of… –> Reframe to…)

  1. “Everyone here is so much smarter and better than me” –> “Everyone has diverse talents and strengths and I have my own unique skills and strengths that contribute to the team, too.” 
  2. “I feel like I should know everything already, so asking for help is a sign of weakness” –> “I am doing my best to learn on the job. I am going to show up every day and get better at what I do, by doubling down on innate strengths unique to me.”
  3. “Everyone else seems to have it all figured out, while I’m just pretending” –> “Even if I do not see it, everyone has different challenges and nobody in life has it all figured out. I appreciate this journey of learning and growth, no matter how difficult it may feel.”

Adapted from https://www.todayonline.com/singapore/gen-zen-imposter-syndrome-reframe-2331506 

 

Conclusion

Imposter syndrome may feel isolating, but it is a shared experience that can be overcome with intentional effort and support. By fostering self-awareness, reframing negative thoughts and building meaningful connections, individuals can reclaim their confidence and thrive personally and professionally.

 

Written by:

Tan Jo Yee

National University of Singapore

 

References

Asana. (2024). Anatomy of Work Index 2021: Singapore Findings [Infographic]. https://asana.com/resources/sg-anatomy-of-work-infographic 

Beck, A. T. (2011). Cognitive therapy: Basics and beyond (2nd ed.). Guilford Press.

Bravata, D. M., Watts, S. A., Keefer, A. L., et al. (2020). Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1 

Brems, C., Baldwin, M. R., Davis, L., & Namyniuk, L. (1994). The Impostor Syndrome as related to teaching evaluations and advising relationships of university faculty members. Journal of Higher Education, 65(2), 183–193. https://doi.org/10.2307/2943923 

Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. https://doi.org/10.1037/h0086006 

Ferrari, J. R., & Thompson, T. (2006). Impostor fears: Links with self-perfection concerns and self-handicapping behaviours. Personality and Individual Differences, 40(2), 341-352. https://psycnet.apa.org/doi/10.1016/j.paid.2005.07.012 

Harvey, J. C., & Katz, C. (1985). If I’m so successful, why do I feel like a fake. New York: Random House.

Lane, J. A. (2015). The imposter phenomenon among emerging adults transitioning into professional life: Developing a grounded theory. Adultspan Journal, 14(2), 114–128. https://doi.org/10.1002/adsp.12009 

Langford, J., & Clance, P. R. (1993). The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment. Psychotherapy: Theory, Research, Practice, Training, 30(3), 495–501. https://doi.org/10.1037/0033-3204.30.3.495 

Leary, M. R., Patton, K. M., Orlando, A. E., & Funk, W. (2000). The imposter phenomenon: Self perceptions, reflected appraisals, and interpersonal strategies. Journal of Personality, 68(4), 725- 756. https://doi.org/10.1111/1467-6494.00114 

Parkman, A. (2016). The imposter phenomenon in higher education: Incidence and impact. Journal of Higher Education Theory and Practice, 16(1), 51–60.

Sakulku, J., & Alexander, J. (2011). The impostor phenomenon. International Journal of Behavioral Science, 6(1), 73–92. https://doi.org/10.14456/IJBS.2011.6 

Tao, K. W., & Gloria, A. M. (2019). Should I stay or should I go? The role of impostorism in STEM persistence. Psychology of Women Quarterly, 43(2), 151–164. https://doi.org/10.1177/0361684318802333 

Thompson, T., Foreman, P., & Martin, F. (2000). Imposter fears and perfectionistic concern over mistakes. Personality and Individual Differences, 29(4), 629–647. https://doi.org/10.1016/S0191-8869(99)00218-4 

Young, V. (2011). The secret thoughts of successful women and men: Why capable people suffer from impostor syndrome and how to thrive in spite of it. Crown Currency.