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  • Writer's pictureZahra Tauseef

Why do I feel like a fraud?

An Insight into Imposter Syndrome and How to Overcome It.

Have you ever doubted your accomplishments, or felt like all your achievements are due to luck despite your hard work and efforts? Have you ever felt like you don’t deserve any of your achievements, or don’t belong in the position you find yourself in now?

Despite being one of the most influential scientists of the 20th century, Albert Einstein often felt as if he and his revolutionary work were all a fraud. He once told a friend: “The exaggerated esteem in which my lifework is held makes me very ill at ease. I feel compelled to think of myself as an involuntary swindler” (Andreani, 2019). Nobel Laureate Maya Angelou experienced similar feelings of self-doubt during her career. She commented on her feelings, stating” “I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out'” (Aries, 2019). Although I may not be a revolutionary scientist or Nobel Laureate, I too, alongside so many of my peers, have experienced creeping feelings of self-doubt, and the feeling that I don’t actually deserve any of my accomplishments and achievements.


These nagging feelings of self-doubt are often referred to as impostor syndrome or the impostor phenomenon by many psychologists. In fact, psychologists estimate that nearly 70% of people experience this phenomenon sometime in their lives (Croteau, 2019).


Impostor Syndrome - self-doubt driven by an inability to internalize one’s achievements and abilities

(Association of American Medical Colleges, 2019)


Although this “syndrome,” is not an official, medical diagnosis, psychologists and other mental health professionals acknowledge that these feelings are a very real, specific form of chronic self-doubt, often accompanied by overwhelming feelings of anxiety and, oftentimes, depression.





What causes impostor syndrome?

We now know the what and how, but we still need to figure out why people experience impostor syndrome. What are some of the causes and leading factors?


A Quick History

Impostor Syndrome was first described by psychologists Suzanne Imes, PhD, and Pauline Rose Clance, PhD, in 1978 (Weir, 2019). They defined this syndrome as one which, “occurs among high achievers who are unable to internalize and accept their success. They often attribute their accomplishments to luck rather than to ability and fear that others will eventually unmask them as a fraud”(Weir, 2019). Impostor syndrome was actually first theorized as something that ONLY affected women, as the extreme prejudice they faced in the workforce and misogynistic views of society often caused them to internalize their success. It was later discovered, however, through research, that impostor syndrome is not only limited to women but that both men and women alike can experience these chronic, impostorous feelings.


Leading Causes

There is no one, single answer to what causes imposter syndrome although some experts believe it is caused by family and behavioural issues, whilst others believe it stems from preceding mental health issues, such as anxiety and depression. Despite there being no universal, determining factor that leads to impostor syndrome, experts have categorized common factors into two main sub-groups: internal factors + external factors.


Internal Factors

Many people grow up with families that put a huge emphasis on high achievements, especially when it comes to academics. Many psychologists believe this dynamic increases the risk of fraudulent feelings. They agree that many comparison-focused, childhood interactions, such as being compared to other kids and being told you're not working hard enough have long-lasting mental impacts, that oftentimes manifest as impostor syndrome. Psychologist Audrey Ervin puts it this way:


“People often internalize these ideas: that in order to be loved or be lovable, ‘I need to achieve.’ It becomes a self-perpetuating cycle.”


Suzzane Imes, one of the first psychologists to discover impostor syndrome, also aligns with the belief that fraudulent feelings stem from people who spent their growing years carrying an enormous weight of pressure on their shoulders. She puts it this way:


"In our society there's a huge pressure to achieve, there can be a lot of confusion between approval and love and worthiness. Self-worth becomes contingent on achieving."


In recent years, impostor syndrome expert Valerie Young has identified and categorized personality traits, and habitual behaviours that appear as patterns in people who experience imposturous feelings. They go as follows:

  • Perfectionists [when perfectionists don’t reach the extremely high expectation they set for themselves, they naturally feel fraudulent, and like failures]

  • Experts [by definition, experts feel the need to know everything in each situation they find themselves, whether it be in a workplace or in an educational facility. when this need isn’t met, an automatic feeling of unworthiness arises]

  • “Natural Genius” [these types of people are used to work coming naturally, and so when it doesn’t, they feel as if they are an impostor in their own body]

  • Soloists [when soloists ask for help, self-doubt is a common experience that oftentimes plants the seed for fraudulent feelings]


External Factors

“I was a woman in a foreign country with no business experience, working in a field that is to this day overwhelmingly white and male. How could I be an executive?

- Rana el Kaliouby (Egyptian-American Computer Scientist, CEO of Affective)


Psychologists also agree that many factors outside our control can lead to impostor syndrome. Since impostor syndrome is built on the foundation of a lack of self-confidence, societal factors, such as gender, racial and ethnic discrimanation can play a very prominent role in fraudulent feelings. When you feel different, or out of place, it is hard to be confident and believe in yourself. It is put best by Valerie Young once again: ““The more people who look or sound like you, the more confident you feel. And conversely, the fewer people who look or sound like you, it can and does for many people impact their confidence.”


This is one of the major reasons impostor syndrome was first classified as a female-only illness. At the time (late 20th century), women were only just starting to receive the rights and treatments they had been wrongfully denied for so, so long. Majority of women lacked a sense of confidence in the workplace, not because they were underqualified or uneducated, but because they had spent so many years being told they were weak, and unfit for the jobs that their male-counterparts performed. This is a similar, bleak history to so many other stereotyped groups, such as people of colour, LGBTQ+ members, and those who experience physical/emotional disabilities.


Adding on to the latter, psychotherapist Brian Daniel Norton has many times made the point that women, and women of colour are MORE LIKELY to experience impostor syndrome in their lifetime. He puts it this way, “When you experience systemic oppression or are directly or indirectly told your whole life that you are less-than or undeserving of success and you begin to achieve things in a way that goes against a long-standing narrative in the mind, imposter syndrome will occur.” Stacked odds, feelings of under qualification, and feelings of fear can oftentimes stem from experience prejudice. It is so important to make the point that so many factors out of your control can lead to impostor syndrome, which is why it is so important to both treat yourself with kindness and take care of your mental well-being and spirit.


What does impostor syndrome feel like?

“Every time I took a test, I was sure that it had gone badly. And every time I didn’t embarrass myself -- or even excelled -- I believed that I had fooled everyone yet again. One day soon, the jig would be up.”

- Sheryl Sandberg (Chief Operating Officer of Facebook)


Although feelings of anxiety and self-doubt remain constant, impostor syndrome can look very different for different people. This is due to the fact that Impostor syndrome stems from doubts specific to each individual. For example, as a high-school junior and growing teen, I tend to experience symptoms such as anxiety and irrational fears of the future. Someone like Sherly Sandberg (Chief Operating Officer of Facebook) on the other hand, may experience feelings of self-doubt and inadequacy as a woman working in such a male-dominated industry. A few of the tell-tale impostor-syndrome signs include:


  • Extreme lack of self-confidence

  • Feeling inadequate

  • Anxiety/depression

  • Self-doubt

  • Negative self-talk

  • Distrust in one’ capabilities

  • Dwelling on the past

  • Irrational fears of the future


The combination of latter symptoms are often quite overwhelming, but it is important to remember that you are not alone, and that these fatiguing feelings in no way make you “abnormal.” Note that impostor syndrome looks different for everybody, manifesting as irrational fears in everyday life for some people, and full of anxiety for others. Some people might be completely overwhelmed by their symptoms, whilst symptoms are minor, nagging feelings for others. Everybody’s experience is different, and everybody deals with their symptoms in different ways.


Let’s look at an example of someone’s experience with impostor syndrome.


“In addition to fear of the unknown, I was immediately worried about my skills and wondered why I was chosen for this important job. Certainly, there were better candidates…”

- Will Bynum (Professor at Duke University School of Medicine)


As an MD teaching at Duke, it is beyond a doubt that Will Bynum is more than capable of the job he was offered. In this case, Bynum knows he is qualified for the job, but fails to recognize his ability to perform in the latter. His viral thoughts of self-doubt convince him that he is not good enough, and is underqualified compared to others competing for the same job. This is yet another example of an exceptional person experiencing not only chronic self-doubt but falling into a cycle of unnecessary comparison-making stemming from impostor syndrome.


For me, impostor syndrome manifests as creeping feelings of self-doubt and overwhelming fears for the future. I feel absolutely drained sometimes, what’s the point of working when other kids my age are doing so much? How am I going to achieve my dreams if I’m so mediocre? What if I’m not good enough for my dream universities? This past year, I’ve noticed my nagging, negative self-talk only increase, and it has held me back from enjoying so many of the things I used to love doing and has oftentimes left me in slumps, both emotionally and academically.


How can I overcome these feelings?

There is no cure to impostor syndrome, and there most definitely is no overnight treatment, but there are so many different actionable steps you can take to slowly regain your confidence and reverse fraudulent feelings. I promise you that you are more than capable of fighting these impostorous feelings, and are far from alone in your journey. Here are six changes you can make in your life to slowly fight back against the impostor phenomenon! Remember: growth takes time, be patient with yourself and treat yourself with kindness :)


  1. Reframe your thinking

It is truly amazing what you can do by thinking more positively. Sometimes, a little optimism can help you pick yourself back up, and motivate you to push through whatever mental barriers you face. When it comes to impostor syndrome, positivity helps combat a self-demeaning mindset. It is easier said than done, but you can slowly work towards a positive mind set by gradually replacing negative phrases with more positive ones in your everyday life. For example, instead of thinking, “This is too hard,” tell yourself, “This is a challenge that I can and will overcome.” Instead of thinking, “All this stress and work is so overwhelming,” remind yourself that, “This is not permanent, I am strong and I will get through this.” Instead of thinking, “This is so tough, I can’t do this,” tell yourself, “This is tough, but so am I. I am more than capable of doing this.” Next time you catch yourself thinking negatively, take a step-back and try to reword the phrase into something more optimistic.


  1. Reward yourself/recognize your achievements

Impostor syndrome oftentime causes you to not only downplay your success, but not to even recognize any of your achievements whatsoever. It is hard to recognize all the amazing things you’ve done when dealing with fraudulent feelings, a quick way to solve this?: Write and “I DID” and “THINGS I AM GOOD AT” list. Grab a piece of paper and a pen, and write down all the things you are good at. It might be math, it might be dancing, it might be cooking, write down anything you are good at, and hang your note on a wall. This way, you have a constant reminder of your capabilities and strengths. On another piece of paper, write down all the things you have achieved this past week, month, year, or even anything you’ve accomplished your entire life. Write down awards you’ve won, goals you’ve accomplished, and all your past wins. On some days, even waking up and cleaning your room is an achievement in itself! Sometimes recognizing your greatness can be difficult, so having a physical reminder helps enforce your confidence in your capabilities + strengths.

  1. Psych yourself up

Make a habit of psyching yourself up everyday. Believing in yourself can make a huge difference in your everyday life, and can help build and boost your confidence. I like to think of it as a “fake-it-til-you-make-it,” type situation. Before tests, whether or not I feel confident with the material, and no matter how nervous I feel, I will tell myself, “You are going to do amazing! You know all this information, and this is going to be an easy A.” Even if I don’t entirely feel this way, by psyching myself up, I get a tiny boost of confidence, which will make me perform better than I would’ve with a more hesitant/nervous mindset. Positive self-talk is the key to growth, and is yet another weapon in your arsenal to combat imposter syndrome.


Remember: YOU are capable. YOU are worthy. YOU are going to achieve every single one of your goals :)


  1. Develop a healthy response to failure

Failure is normal, failure is human, and failure is NEVER the end of the world. Instead of treating it as a roadblock, treat failure as a learning opportunity. Determine the mistakes you’ve made, and ask for constructive criticism if you can. Recognize that failure is something every single person experiences, I experience failure all the time, so does the Queen of England, and so does Serena Williams, it is a truly universal feeling. Try to step back from whatever problem you are facing, and try to look at it with a different perspective. Failure feels so detrimental and final, I know, but remind yourself that every mistake you make is just another opportunity for you to learn and grow.


  1. STOP comparing yourself to others

One of the most harmful things you can do to your mental health is compare yourself to others. It is something each and every one of us do, but it is a habit we must try our hardest to break. Oftentimes, people with impostor syndrome compare their capabilities with those around them. Every single person is different in so many different ways, and our experiences reflect that. It is imperative that you understand comparisons between people are never accurate, because of just how different our histories and lives are.

Try to identify your comparison triggers, and avoid them to your best ability. To some, triggers may include posts on social media, to others, triggers might be driving through a luxurious neighbourhood. Try to also remind yourself that what you see on the outside is never a true reflection of what's within. Someone’s life may seem perfect and privileged, but in reality, they might be struggling more than you will ever know. Instead of wasting your energy on focusing on the lives of others, focus on yourself and recognize all your accomplishments.


  1. Establish a support network

Whether you already have one or not, a support network is always a good way to maintain good mental health. This group of people can be made of trusted friends, trusted adults, and people with who you feel comfortable communicating. Whenever you find yourself struggling, or feeling overwhelmed with fraudulent feelings, utilize this network as a healthy way to communicate and express your frustrations. This group does not have to be big by any means, but it should be made of people you trust and feel comfortable around.


Resources

Check out this amazing list of resources to further your education and understanding of impostor syndrome.


Websites: Check out these amazing websites to learn more about impostor syndrome, and learn a few more tips on how to overcome it.


Videos: Here are a few amazing, short videos on impostor syndrome.


Bibliography

  1. Abrams, Abigail. “Yes, Impostor Syndrome Is Real: Here's How to Deal With It,” June 20, 2018. https://time.com/5312483/how-to-deal-with-impostor-syndrome/.

  2. Andreani, Frederique. “The Impostor Syndrome,” January 9, 2019. https://www.thegoodhedonist.com/new-blog/2019/1/24/the-imposter-syndrome.

  3. Corkindale, Gill. “Overcoming Imposter Syndrome,” December 2, 2019. https://hbr.org/2008/05/overcoming-imposter-syndrome.

  4. Croteau, Jeanne. “Imposter Syndrome -- Why It's Harder Today Than Ever,” April 4, 2019. https://www.forbes.com/sites/jeannecroteau/2019/04/04/imposter-syndrome-why-its-harder-today-than-ever/.

  5. Cuncic, Arlin. “How to Stop Feeling Like an Outsider When You Have Social Anxiety.” Verywell Mind, May 1, 2020. https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469.

  6. “Impostor Syndrome: Symptoms, Types, and How to Deal with It.” Accessed October 25, 2020. https://www.medicalnewstoday.com/articles/321730.

  7. Weir, Kristen. “Feel like a Fraud?” Accessed October 25, 2020. https://www.apa.org/gradpsych/2013/11/fraud.


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