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Understanding & Coping With Impostor Syndrome

March 3, 2025
Mental Health, Thought Leader

Author: Simone D’Andrea, Clinical Psychologist, Teladoc Health UK

“Impostor syndrome,” a term introduced in the 1970s by psychologists Pauline Clance and Suzanne Imes, describes the ongoing sensation of being a fraud even when achieving success or demonstrating competence. This psychological phenomenon involves individuals questioning their achievements and worrying about being revealed as a “fraud” or unworthy of their accomplishments. It’s a pattern that can impact anyone, regardless of background, accomplishments, or social standing.

Five Types

In 2011, Dr. Valerie Young outlined five types of impostor syndrome that individuals may demonstrate:

The Perfectionist: Individuals who feel like impostors because they believe they could have performed better unless things were flawless. Their perfectionistic tendencies lead them to doubt their abilities.
The Expert: Individuals who doubt their expertise as they feel they do not possess all the knowledge on a specific subject, preventing them from recognizing themselves as experts in that field.
The Soloist: Individuals who struggle to ask for help, seeking constant reassurance about their skills and competence whenever they need assistance.
The Natural Genius: Individuals who doubt their abilities feel fraudulent if they do not grasp concepts quickly or it takes time to master a skill.
The Superhuman: Individuals who believe they must excel in every aspect and reach the highest levels of achievement. Falling short of these expectations can lead them to feel like impostors.

Contrary to being classified as a mental health disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM), impostor syndrome is seen as more of a psychological pattern or phenomenon. Nevertheless, its effects on mental well-being are substantial, often leading to stress, anxiety, and decreased self-esteem.

Various Presentations

Impostor syndrome presents itself in various ways:

Attributing success to luck or external factors: Those experiencing impostor syndrome tend to credit their accomplishments to luck or external elements rather than their own skills or hard work.
Discounting achievements: They may minimize their successes, feeling insignificant or unworthy of recognition.
Fear of failure: Individuals with impostor syndrome often fear being exposed as incompetent, leading them to shy away from challenges or new opportunities.
Overworking: Some individuals with impostor syndrome may work excessively to prove their value, leading to burnout and fatigue.

Coping Strategies

While impostor syndrome may not be classified as a mental health disorder, its impact on mental wellbeing is undeniable. Here are some coping strategies to help individuals manage these feelings and cultivate a more balanced view of their abilities and accomplishments:

Acknowledge your achievements: Recognize your successes and credit yourself for your hard work. Keeping a record of your accomplishments can remind you of your capabilities.
Challenge negative thoughts: When self-doubt arises, challenge negative thoughts and replace them with positive affirmations. Focus on your strengths and past achievements to boost confidence.
Seek support: Share your experiences of impostor syndrome with trusted friends, family, or colleagues to receive validation and support.
Set realistic goals: Break down larger goals into achievable tasks. Celebrate progress and acknowledge your efforts, regardless of the outcome.
Practice self-compassion: Treat yourself kindly and understand that self-doubt is a shared experience. Offer yourself the same compassion you would give to a friend facing similar challenges.
Seek professional help: If impostor syndrome significantly impacts your daily life or mental well-being, consider seeking assistance from a mental health professional. Therapy can provide strategies to manage self-doubt and enhance self-esteem.

In summary, impostor syndrome is a prevalent phenomenon characterised by self-doubt and inadequacy despite evidence of success or competence. While not classified as a mental health disorder, its effects on mental wellbeing can be profound. Individuals can overcome impostor syndrome by implementing coping mechanisms, seeking support when necessary, and developing a more positive and balanced self-perception.