Feeling Imposter Syndrome? Congratulations!

Source: Adobe Stock | Yakobchuk Olena

We all want to feel like we belong – at work, in our relationships, and in our lives. Yet, those of us driven to excel often find ourselves constantly pursuing achievements and accomplishments. But with this drive may come a different feeling, a worry of not being good enough. Or worse, that someone may discover we're a fraud.

These feelings of inadequacy are surprisingly common. In fact, a comprehensive 2020 review of 62 studies with over 14,000 participants found that a staggering 56% to 82% of individuals, across genders, backgrounds, and ages, experienced imposter feelings at some point.³

Even exceptional individuals struggle and downplay their achievements. For example, Maya Angelou, who after writing 11 books, thought, “...I've run a game on everybody and they're going to find me out.” Albert Einstein was just as critical of his accomplishments and stated, “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.”

The term “Imposter Phenomenon” was first coined in 1978 by Pauline Rose Clance and Suzanne Imes. Although the concept of imposter syndrome, or imposter experience, likely extends far back in history, it is understood today as a complex emotional experience. It manifests from a healthy drive to excel, but upon attaining one's goals, individuals may experience feelings of guilt,⁵ a fear of further success,¹⁰ or thoughts such as “What gives me the right to be here?”

While imposter syndrome tends to affect women and minorities to a greater degree, it carries a negative stigma for everyone.³ Many articles focus on causes, triggers, and how to overcome it, often leading with headlines that include the words "fake" or "fraud." Yet this negative focus does little to address or reframe the self-doubt and insecurity at the heart of imposter syndrome. Rather, these feelings may stem from fragile self-esteem, not a lack of ability or drive.⁸

For anyone who has experienced imposter syndrome, the moments of discomfort and uncertainty could be a positive sign. They should serve as a reminder of the benefits and positive aspects that come with "leveling up" and highlight the potential for imposter experiences to manifest differently.

1. Indicates High Standards: Feelings of not being good enough often signal you hold yourself to high standards. This drive indicates an understanding that learning is a lifelong process. It contrasts with the Dunning-Kruger effect⁷, in which limited knowledge or skill can create an inflated sense of competence. Where imposter syndrome reflects a desire for achievement, the Dunning-Kruger effect may stem from a false perception of mastery.
2. Highlights Commitment: Experiencing uncertainty or discomfort can signify a high level of investment in an outcome. These feelings often reflect a desire for excellence, and in some cases, a drive for perfection. This drive can fuel continuous improvement and signify a deep commitment to personal growth. Importantly, distinguishing between "good enough," healthy excellence-striving, and perfection is crucial for continued growth.⁶
3. Nudge Towards Growth: The urge to avoid perceived shortcomings can be a powerful motivator for skill development and acquiring new knowledge. This process fuels self-improvement, a process further enhanced by a growth mindset. Studies show that individuals with a growth mindset are more likely to see challenges as opportunities for improvement, leading to heightened motivation for skill development.⁴
4. Key to Self-Discovery: Questioning one's abilities may initiate a process of self-regulation crucial for self-discovery. Through assessment and adjustment, individuals gain insights into their strengths, areas for development, and overall sense of self. Research highlights a link between self-awareness and the ability to manage imposter syndrome, emphasizing the importance of self-reflection in overcoming self-doubt.¹
5. Builds Resilience: Navigating moments of self-doubt fosters resilience, which is deeply rooted in self-awareness and self-efficacy. Understanding one's strengths and areas for improvement allows for realistic expectations and the ability to persevere when challenges arise. As suggested by Albert Bandura, a strong belief in one's ability to succeed translates into a greater capacity to confidently approach future obstacles.²

Feeling uncertain or out of your comfort zone, even after a significant achievement, is a normal and likely sign that you've 'leveled up.'

To navigate this discomfort and harness these feelings for growth, consider these steps:⁹

• Engage with someone you trust and share your feelings and gain perspective.
• Teach or mentor others to reinforce your own knowledge and highlight your progress.
• Challenge negative thoughts by focusing on the positive impacts and the potential for growth.
• Keep note of your strengths and achievements which can help counteract doubts and clarify where you excel and where you can improve.
• Aim high but not for perfection, and celebrate your successes rather than minor flaws.
• Shift away from attributing your success to luck and start acknowledging your hard work and abilities.

Remember, these feelings don't arise from a lack of ability, but from high standards and the natural challenges of growth. Understanding this discomfort and openly acknowledging your feelings, while recognizing that many share these doubts, can remind you that you truly belong at this new level.