Impostor Syndrome

Have you heard of the buzzwords Impostor Syndrome or Imposter Phenomenon? 

“When I started my doctoral program, I began questioning my capabilities despite my years of professional achievements and experiences. As time passed, my anxiety and doubts increased, and I began to feel like a fraud compared to my peers.” - Dr. Erica 

Does this resonate with you? Can you relate to this experience? 

Dr. Erica’s experience is an example of Impostor Syndrome. Have you heard of this term? If not, that's okay. It's not a word or phrase you hear in the coffee shop, but it's more common than people realize. It's a widespread phenomenon affecting many individuals across various industries and demographics. It’s highly likely that the people in that coffee shop are experiencing it and don’t even realize it.

Before delving deeper, let’s clarify some terminology. The term Impostor Syndrome (IS) is used interchangeably with Impostor Phenomenon (IP), and the spelling of Impostor Syndrome can be different, such as with an 'er' instead of an 'or.' All terms have the same context but are represented differently. For example, IS refers to what people experience, such as behavioral experiences like anxiety and self-doubt resulting from feeling incompetent. In contrast, the word imposter with the 'er' refers to someone feeling like an impersonator. Impostor phenomenon refers to the "environment" in which the person feels inadequate or incompetent. In this installment, we will use the term Impostor Syndrome and shed light on the characteristics of IS and suggestions for reducing IS experiences.

IS is defined as the inability of high-achieving individuals to internalize their accomplishments and their concurrent, persistent fear of being exposed as a fraud (1). IS is experienced by various individuals and has been researched in academic settings for decades. The seminal research by Pauline Clance and Suzanne Imes has spurred numerous subsequent studies delving deeper into the implications of IS in various domains, including professional and academic settings. This notion was broadened by Joan Harvey in 1981 (2), who argued that neither gender, nor race serves as distinctive identifiers; instead, it is individual self-perception that dictates the presence of IS.

Clance and Imes (1) outline six characteristics central to Impostor Syndrome to delineate IS features more precisely. These traits were later termed "impostorism" by Bussotti in 1990 (3).

The characteristics are as follows: 

1) The impostor cycle, 

2) The need to be special or to be the very best, 

3) Superman/superwoman aspects, 

4) Fear of failure, 

5) Denial of competence and discounting praise, 

6) Fear and guilt about success. 

Research shows that not every individual will experience these characteristics, and individual results may vary, but a minimum of two characteristics should be evident (4). Clance (5) indicated that the impostor cycle is the most critical characteristic of IS. The following sections describe each characteristic. 

The impostor cycle is initiated due to an achievement-related task, such as schoolwork or a professional task, and imposters often experience uncontrollable anxiety due to their fear of failure (4). To manage their anxiety, they will either over-prepare or procrastinate. During this experience, individuals may successfully accomplish their tasks, but cannot receive accolades due to self-doubt (4). Burnout, emotional exhaustion, loss of intrinsic motivation, and poor achievement, including guilt and shame about success, are reinforced by repetitions of the impostor cycle (6).

The need to be special or to be the very best is the result of comparing oneself to peers (4). Clance (5) referenced that impostors are used to being at the top of their class in primary school, but when they graduate and start to attend college, imposters begin to believe that their talents and abilities are not atypical, and when they do not excel, they develop a belief that they are stupid. 

Clance (5) stated that the superwoman/superman characteristic is interrelated with the need to be special or the very best and refers to perfectionistic tendencies. For example, imposters expect to do everything flawlessly and, as a result, set high and almost impossible standards as a goal or for self-evaluation (7). 

Fear of failure occurs when imposter individuals experience elevated anxiety levels when exposed to an achievement-related task (4). Making mistakes and not performing at the highest standard precipitates strong feelings of shame and humiliation for imposters. Fear of failure is one of the most common underlying motives for imposters (5). 

The characteristic denial of competence and discounting of praise references how imposters are unable to internalize their success and accept praise as valid (4). They emphasize that success or achievement is the result of external factors and have a strong unwillingness to accept praise (2, 8). In these situations, the characteristic fear and guilt are related to negative consequences of success, meaning imposters are overwhelmed about being different and worry about being rejected by others (4). Apart from fearing rejection, imposters fear their success may also lead to higher demands and greater expectations from others. imposters feel uncertain about their ability to maintain current performance levels and are reluctant to accept additional responsibility, which could reveal their intellectual phoniness (4, 5). 

While Impostor Syndrome is not a mental health disorder, exploring its roots and external factors like family history/dynamics, culture, or environment contributing to these feelings is essential. Ignoring these factors exacerbates the negative mindset and encourages the impostor cycle and behaviors. Understanding how groups and relationships shape how we think and behave can also guide our understanding of Impostor Syndrome.

Below are a few suggestions on how to begin reducing IS:

Speaking your truth!

• Expressing your thoughts with someone you trust can help you reduce negative self-talk or build a network of like-minded people who may be experiencing the same thing.

Mindfulness

• Steps on how to pause

  • Journaling (giving space to release thoughts and emotions)

  • Meditation

  • Yoga

  • Stretch for 10-15 minutes

  • 15-20 minute walk or jog

Addressing thought patterns

• Reducing automatic negative thoughts (ANTs)

  • Journaling (giving space to release thoughts and emotions)

  • Develop (self-love) messages

    • Engaging in positive self-talk

• Scheduling an appointment with a counselor or coach

Stress management

• Exercise at least 20-30 minutes 3 times a week to reduce cortisol levels (stress hormone)

  • Walking, running, riding a bike, swimming

• Develop SMART goals

  • Specific, measurable, achievable, realistic or relevant, time-specific

• Develop a self-care routine

• Begin setting healthy boundaries

• Explore time management strategies

• Meet with a financial advisor

• Schedule a meeting with a mental health professional, an Executive, or a Leadership Coach

Seek out a Wellness Program

• Reach out to your HR department!

  • Find out if your employer's insurance plan has a well-being program. 

  • For example, Blue Cross Blue Shield of Illinois offers a wellness program called WellonTarget. This program gives members access to online and educational tools like smoking cessation, wellness coaching, and fitness programs. You can have unlimited access to a nationwide network of fitness centers with a flexible membership plan. 

• Begin focusing on your needs holistically, encompassing mental, emotional, and physical well-being needs. 

Conclusion

Impostor Syndrome is a prevalent cultural phenomenon affecting individuals across various industries and demographics. It is characterized by an inability to internalize accomplishments and a persistent fear of being exposed as a fraud. Our experiences at work, interactions with others, and exposure to racism and discrimination can significantly impact how we perceive ourselves and trigger imposter feelings.

To overcome Impostor Syndrome, we must assert our rights and challenge misguided rules that pressure us to be perfect. Developing a new script that replaces negative thoughts with positive affirmations can also help. Remember, we are all authors of our journey. It is okay to make mistakes along the way and look to others for help, because they are a natural part of growth. Embrace self-exploration, recognize your worth, rewrite your story, and celebrate your authentic and imperfect self. Continue on the path of self-discovery, knowing that you are not alone in facing these challenges.

Rather than categorizing IS as an individualized issue, viewing it as a community concern is essential. Raising awareness and understanding the impact of external factors on these feelings helps us to better combat a negative mindset and support individuals in overcoming Impostor Syndrome. Together, we can overcome Impostor Syndrome and cultivate a more supportive and empowering culture.

Thank you for joining us on this enlightening exploration. Until next time!

1. Clance, P. R., & Imes, S. A. (1978). Psychotherapy: Theory, Research and Practice, 15(3), 241-247.

2. Harvey, J.C. (1981). The impostor phenomenon and achievement: A failure to internalize success. (Doctoral dissertation, Temple University).

3. Bussotti, C. (1990). The impostor phenomenon: Family roles and environment. (Doctoral dissertation, Georgia State University).

4. Sakulku, J., & Alexander, J. (2011). International Journal of Behavioral Science, 6(1).

5. Clance, P.R. (1985). The impostor phenomenon: Overcoming the fear that haunts your success. Georgia: Peachtree Publishers.

6. Chrisman, S.M., Pieper, W.A., Clance, P.R., Holland, C.L., & Glickauf-Hughes, C. (1995). Journal of Personality Assessment. 65(3), 456-467.

7. Imes, S.A. & Clance, P. R. (1984). Brody, C.M. (Ed), Women therapists working with women: New theory and process of feminist therapy, 69 – 85.

8. Thompson, T., Davis, H., & Davidson, J. (1998). Personality and Individual Differences, 25(2), 381-396.