Do I Have Imposter Syndrome?

Although imposter syndrome is a psychological phenomenon, it isn’t actually listed in the DSM-5 (a comprehensive manual that lists all known mental health disorders). It does, however, tend to go hand-in-hand with mental health issues like depression and anxiety. Here’s a closer look at what imposter syndrome really is—and most importantly, how you can overcome it.

Signs of Imposter Syndrome

• A deep fear of being viewed as a failure: People with imposter syndrome are convinced that they are somehow less qualified and less worthy than their peers, and they are afraid that someone will “discover the truth” that they’re a fraud.
• A need to work extremely hard: While there’s nothing wrong with working hard, people with imposter syndrome feel like they have to constantly put in 200% effort to feel like they’re worthy of the position they’re in.
• An inability to accept compliments: People with imposter syndrome hardly ever feel like they’re qualified or worthy of their current position. When someone praises them, they aren’t able to fully accept or appreciate the kind words.
• An inability to recognize past success: Individuals with imposter syndrome often chalk up their accomplishments and achievements to factors like “luck” rather than their own skills and qualifications.

Types of Imposter Syndrome

• The Perfectionist: A person who expects everything to be perfect; when they fall short of these unreasonable standards, they view themselves critically and negatively.
• The Expert: A person who feels disappointed and embarrassed when they don’t know every possible thing about a given topic or field.
• The Soloist: A person who feels like their work and efforts aren’t valid unless they’re completed independently.
• The Superhero: A person who expects themselves to succeed in every aspect of their life.
• The Natural Genius: A person who feels like a failure unless they can do something with innate ease and skill.

Tips to Beat Imposter Syndrome

• Open up to your friends and loved ones. Imposter syndrome can feel incredibly isolating—but you don’t have to deal with it alone! Studies show that 70% of people have experienced some type of imposter syndrome at one point or another in their professional careers. Chances are, you’re in the same boat as many of the people in your life.
• Collect evidence of your achievements. Maybe your professor complimented you in an email, or a co-worker left a nice note on your desk thanking you for a job well done. Hold onto these mementos and look over them again when you’re feeling especially critical and doubtful of your capabilities.
• Counteract your doubts with facts. People with imposter syndrome are often plagued with thoughts like “I have no idea what I’m doing” or “I don’t deserve to be here.” In these moments, fight back against your doubts with truthful facts, like “I have the skills and knowledge to complete this task” or “I studied hard and deserve to be here.”
• Search for proof of your fraudulence. The next time you feel like you’re unworthy of something, ask yourself why. Look for any hard evidence that backs up these views; chances are, you won’t find any proof that you’re actually a phony.
• Take a break from social media. Imposter syndrome tends to get worse when you’re constantly comparing yourself to others—and social media makes it all too easy to do this. Log out of or deactivate your accounts for a few days and see if you feel a little more refreshed.
• Practice self-compassion. Imposter syndrome can be an incredibly draining experience that requires a lot of bravery, determination, and grit to conquer. Give yourself a pat on the back each day for challenging your doubts and insecurities, and be patient with yourself as you grow and learn.
• Chat with a mental health professional. During your therapy sessions, your therapist will encourage you to explore the core of your imposter syndrome and help you build healthy habits and responses to this toxic mindset.