Identifying and Overcoming Imposter Syndrome

Do you often find yourself thinking that you’re undeserving of your achievements or that you’re not as competent as others perceive you to be? If you struggle with these thoughts persistently, you may be dealing with a common psychological phenomenon known as "imposter syndrome”.   

Imposter syndrome is characterised by a mismatch between your self-perception and how others perceive you. Individuals struggling with imposter syndrome often regard themselves as a ‘fraud’, believing they don’t deserve their accomplishments or position [1]. When praise is received, they’re quick to dismiss it as mere luck or timing rather than acknowledging it as earned recognition. This is also often accompanied by the fear that others will eventually discover their perceived inadequacy.   

To be clear, imposter syndrome isn’t just about being a little cautious, but it stems from one’s self-perceived inadequacy and insecurities despite being objectively competent [2]. This can compel individuals to constantly overcompensate for their inadequacy by working even harder to prove their worth [1]. This fuels the vicious cycle of anxiety, guilt and self-doubt, which can negatively affect one’s well-being and keep them from thriving in their personal and professional life.  

TOUCH Mental Wellness shares some insights and tips in identifying and overcoming imposter syndrome.  

WHERE DOES IMPOSTER SYNDROME COME FROM? 
The struggle with imposter syndrome isn't rooted in a single cause; instead, several factors likely combine to trigger them.  

Personality traits: Certain personality traits can trigger imposter syndrome. For instance, a perfectionist may constantly feel they haven't met their high standards, leading to feelings of self-doubt. And those with the ‘super-heroism’ personality trait may over-prepare for tasks as they’re driven by a need to appear capable and competent.  

Parenting and childhood experiences: Growing up in a home environment that heavily emphasises results or having parents who constantly pressured you to do well in school can foster a belief that one’s worth is solely tied to accomplishments. This can affect one’s ability to accept mistakes and setbacks, viewing them as personal failures rather than opportunities for growth.  

Cultural Influences: Work and cultural environments that reward high conscientiousness can exacerbate imposter syndrome, as the constant pressure to perform flawlessly can make individuals feel perpetually inadequate and or lacking, even when they are excelling.  

IDENTIFYING IMPOSTER SYNDROME 
These are the most common characteristics of imposter syndrome.   

Repeated anxieties regarding one’s competency: You deal with repeated anxieties around your abilities to succeed and perform, despite evidence of your past successes and competence.  

 Avoidance of new opportunities due to fear of failure: You may feel reluctant to pursue new roles, projects, or advancements. This avoidance stems from the fear that you won't be able to meet the demands of the new opportunity, thus confirming your internal belief that you are a fraud. 

 Difficulty accepting praise and compliments: There’s a constant struggle in accepting and internalising positive feedback, praise and compliments from others, dismissing them as flattery or luck. You also attribute success to external factors rather than your own efforts and merit.   

Constant comparison to others: You might find yourself perpetually measuring your achievements, skills, and even personal qualities against those of your peers, sometimes as a self-sabotage and as an attempt to affirm that you truly are a ‘fraud’.   

Setting unrealistic expectations: To overcome imposter syndrome, you may feel an intrinsic need to always be the best and end up setting impossibly high standards for yourself, believing that perfection is the only way to compensate for your underlying feelings of inadequacy.   

Burnout: The constant drive to prove your worth and overcome perceived incompetence can lead to pushing yourself excessively, resulting in burnout.  

OVERCOMING IMPOSTER SYNDROME 
Here are some practical steps that may help you to overcome imposter syndrome.   

Acknowledge your feelings and reflect on its cause: Start by acknowledging the presence of these anxieties instead of supressing or ignoring the nagging self-doubts about yourself. Then, consider the origins of your feelings, whether they might stem from deeply ingrained perfectionist tendencies or from a home environment that heavily promoted comparison with others. Understanding these helps you see these feelings as learned responses or patterns that can be unlearned intentionally.  

Challenge your doubts: When feelings of impostor syndrome come up, challenge the doubt and ask yourself: "What concrete facts support these beliefs?" Then, actively seek out and focus on evidence, i.e. proof of your competence, that counters them. Be intentional in giving yourself credit for how far you’ve come and avoid comparing yourself with others. Integrate positive affirmations into your daily routine, which will help you stay grounded when self-doubt starts to creep back in.   

Embrace a growth mindset: Proactively embrace a growth mindset and focus on professional and personal development and resiliency instead of skills or qualities you may lack [1]. Additionally, make it a habit to celebrate even small successes, acknowledging every milestone and achievement to foster a more positive perception of yourself.   

Reframe your thoughts: Practice actively reframing negative thoughts by reminding yourself that your career milestones are a testament to your efforts and dedication and graciously accept compliments and recognition from others. Keep in mind that while everyone faces struggles and have shortcomings, we all possess a unique set of strengths and skills that can contribute to the team.   

Seek support: Instead of bottling up your anxieties, talk openly about them with trusted friends and family who care about you. However, if your emotions are too overwhelming and you find it hard to cope, it is best to seek professional help. TOUCH Counselling and Psychological Services offers support for those who are distressed or having negative thoughts. You may call the TOUCHline at 1800 377 2252 (Mondays to Fridays, 9am to 6pm) to speak with a counsellor.    

While occasional self-doubt is a normal experience, imposter syndrome signifies a more challenging, deeper internal struggle. Implement these effective strategies into your life to reclaim your confidence and acknowledge your capabilities!   

TOUCH Counselling and Psychological Services Group (TCPSG) runs personalised therapy and counselling programmes to empower individuals to be more resilient, cope with daily living, and rise above their circumstances. Through its Supportive Intervention Care Model which comprises Community Care, Private Care and CareTech, TCPS ensures that individuals and families from all backgrounds receive timely care curated to their specific needs. Its expert team of counsellors, psychologists and psychiatrists specialise in areas such as, psychological assessment and diagnosis, trauma therapy, suicide prevention, youth mental wellness, and digital addiction intervention and affair/divorce recovery.      

Sources  
1. Matthew, Boland. “You’re not a fraud: how to recognise and overcome imposter syndrome” Health Line, 14 Nov 2024, https://www.healthline.com/health/mental-health/imposter-syndrome#signs 
2. Amal, Saymeh. “Imposter syndrome: 7 common types and how to overcome each” Gottman, 6 Nov 2024, https://www.betterup.com/blog/what-is-imposter-syndrome-and-how-to-avoid-it