What is Impostor Syndrome?

Published March 14th, 2024

4 min read

 

Signs, symptoms, and treatment for impostor syndrome.

 

Written by Simon Spichak

 

Ever feel like you’re constantly faking it? That everyone around you at school or work is smarter and more competent than you? The feeling that at any moment, someone will find out you don’t belong and you’ll be fired, expelled, or failed out of your program? These common feelings are part of impostor syndrome, a condition that makes you feel incompetent no matter how much success you’ve had.

What causes impostor syndrome?

Impostor syndrome is a very common condition that affects anywhere from 9 to 82 percent of people at some point in their life. It can be caused in part by pressure at home or work, stress, loneliness, and other mental illnesses. 

Note that impostor syndrome is not a formal psychiatric diagnosis.

What are the signs and symptoms of impostor syndrome?

Impostor syndrome leads to a lot of stressful and anxious symptoms that can negatively impact your work-life balance and relationships. Here are some of the signs and symptoms:

  • No matter how successful you are at school or work, you feel like a failure 

  • Blaming yourself when you fail while writing off successes as a fluke

  • Constant negative self-talk and self-doubt

  • Feeling like you’re not living up to your own or others' expectations.

  • Feelings of guilt

  • Fear or anxiety over failure and success

  • Self-sabotaging behaviours

  • Low self-esteem

  • Perfectionism and the need to be the best at whatever you do

What is the impact of impostor syndrome?

Impostor syndrome can lead to constant anxiety. You feel like others might discover you’re a fraud any day, so you’re constantly working or studying to meet unreal expectations. You start eating less healthy, sleeping less, and exercising less.

As a result, it can mean your family or social life begins to suffer. You might be constantly on edge or irritable and have trouble regulating your emotions. 

Treating impostor syndrome

There are many different ways to manage and treat impostor syndrome: 

  • Social support. Speak with trusted friends, family, and loved ones about the symptoms you’ve been experiencing. Sometimes, they might open up and tell you they’re experiencing something similar. Sharing these feelings in a non-judgmental setting can take some weight off your shoulders.

  • Learning to celebrate success. When you have impostor syndrome, it is hard to celebrate when something goes right. Whether it's eating your favourite food or a trip to a cafe, reward yourself whenever you meet a certain goal. Or if you receive positive feedback, you might want to save it so that you can look back at it when you aren’t feeling so good.

  • Choose self-compassion over perfectionism. Monitor your self-talk and practice positive self-talk, telling yourself you’re doing a good job. Take some time to practice self-compassion instead of focusing on perfectionism – and learn that it is not the end of the world if you make a mistake or two.

Therapy for impostor syndrome

If you’re having trouble with impostor syndrome, it might be worth it to speak with a therapist.

Therapists can use cognitive behavioural therapy (CBT) to help you change and challenge some of your negative thought patterns and beliefs. Resolvve can help connect you with a therapist who can work with you to help you manage the impostor syndrome. 

Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.

Mental HealthSimon Spichakno-image