Imposter syndrome is not an official diagnosis, but it is a mental phenomenon where you consistently doubt yourself. It is hard for you to appreciate your own skills. Other people might even point out your accomplishments and how hard you worked to earn them yet you believe it is due to coincidence or luck.

You attempt to overcompensate by placing expectations that are hard to reach. While you try to attain these expectations, you criticize and sabotage yourself. When you do accomplish the high expectations you’ve put on yourself, you believe you do not deserve the recognition. You continue your efforts to achieve more and push expectations to impossible standards. Thus, the cycle of imposter syndrome is put into place.

Costs & Benefits with Imposter Syndrome

Although imposter syndrome increases motivation and often results in more external success initially, your mental health heavily suffers. This cycle can result in low self-esteem and insecurity, negative self-talk, low self-worth, anxious and depressed feelings, and suicidal thoughts. Feelings of guilt arise when you believe you are living a façade. Feelings of shame occur when you are not able to accomplish your tasks.

Role of Intersectionality with Imposter Syndrome

Imposter syndrome is often worse for people from marginalized populations. Simply being aware of the bias against yourself makes you believe that you need to try twice as hard as your white male counterparts. It also shines a spotlight on your own mistakes rather than your capabilities. Being othered or discriminated against intentionally or unintentionally can perpetuate it. This places people from ostracized populations at an increased risk of experiencing the negative side effects associated with imposter syndrome.

Imposter Syndrome Types

These Imposter Syndrome types are based on the 5 different competence types. A person can exhibit multiple types in different scenarios or even at the same time. Each type approaches imposter syndrome in a unique way and focuses on different aspects. Failure is indicated and defined according to the type. Overcoming each type of imposter syndrome needs a different method.

1. Perfectionists focus on how the work is done and how accurately it is finished. Even one failure brings shame and discourages you from trying again.
2. Natural Geniuses believe that accomplishments should come effortlessly. If you struggle, it indicates failure.
3. Soloists must be the only ones to attempt and finish the task. Failure is indicated by asking for help.
4. Experts focus on what is being done and the amount of knowledge. Knowing less means failure.
5. Superheroes try to take on multiple roles and must fulfill them with ease and excellence. Being inadequate in any one role is a failure.

Overcoming Imposter Syndrome

The first thing to do is to radically accept the truth that perfection is a myth. It is easy to compare yourself to others, but important to remember that everyone has strengths and weaknesses. It is essential to keep a realistic attitude and not idealize others’ success. Try to talk to yourself with compassion rather than judgment. It will be hard to confront your self-doubt and negative feelings. If you feel stuck in this cycle, you can also reach out to a trusted friend or family or book a counseling appointment if it continues to worsen.

Written by Maria Vengachuvattil, Counseling Intern. If you’d like to schedule an appointment with Maria, please call us at 412-322-2129.

Sources
https://www.healthline.com/health/mental-health/imposter-syndrome#types
https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469#toc-characteristics-of-imposter-syndrome