Imposter Syndrome: What It Really Is and How to Navigate It

Over the past few decades, "imposter syndrome" has been a popular buzzword in popular culture, oftentimes used to encapsulate feelings of inadequacy and self-doubt. From accomplished business professionals to students and artists, many feel that they are living an imposter existence, even when presented with ample proof of their abilities and success. But what is imposter syndrome? How pervasive is it, and how do we treat it in a genuine sense?

What Is Imposter Syndrome?

Imposter syndrome is the persistent feeling of not being good or worthy enough, and fearing to be "found out" as an imposter. People with imposter syndrome attribute their achievements to luck, timing, and other things and not to their abilities and hard work.

Although the name was originally used in the 1970s in research on high-achieving women, we now know that both men and women of all walks of life and professions can experience this. Imposter syndrome is not a condition but a phenomenon that has been identified in psychology that often overlaps with other problems like anxiety, perfectionism, and low self-esteem.

How Common Is It?

Research indicates that as many as 70% of individuals will feel imposter-like at some point during their lives. In my work, I have found that imposter syndrome is particularly prevalent among those making transitions or experiencing high-stakes situations, including expats acclimating to foreign cultures, professionals entering management, or creatives starting new businesses.

Imposter Syndrome and Perfectionism: A Hidden Link

Anecdotally, I've found that imposter syndrome tends to ride alongside perfectionism and idealistic expectations. A lot of clients with imposter feelings tend to set themselves extremely high, and at times impossible, expectations. They view anything short of perfect as failure, and such black-and-white thinking can make self-doubt more likely.

For example, a customer may feel they must know everything prior to being able to make a contribution in a meeting, or must perform everything perfectly in a new role immediately, without understanding that learning and mistakes are part of growth. This rigidity makes any slight mistake or gap in knowledge feel like proof of being an imposter.

The Role of Expectations and Growth Discomfort

Yet another critical element tied to imposter syndrome is anxiety that comes along with learning and development. Whenever we challenge ourselves beyond our areas of comfort, it is certain that we experience self-doubt. The majority of us, however, interpret this unease as a sign that they do not fit in, rather than viewing it as a universal part of development and career improvement.

In therapy, helping clients build greater tolerance for this discomfort is key. Learning to sit with uncertainty and vulnerability, rather than rushing to "prove" oneself or avoid challenges, allows for authentic growth. Reframing discomfort as a sign of courage and progression, rather than a flaw, is a powerful shift.

Is Imposter Syndrome Always a Bad Thing?

Interestingly, I’m not entirely convinced that imposter syndrome is always a bad thing. If you are feeling it, then what it usually means is that you are challenging your comfort zone, doing something new that you just aren't comfortable with yet — and these are excellent things to be doing. This is the way we grow. Rather than imposter syndrome as a warning that you need to shut it down or dial it back, we can consider it a sign that you are on the cusp of learning new skills and expanding our capability.

The secret is to listen to the voice say whatever it is your imposter syndrome is telling you, but don't let it get you so low. You can notice the thoughts, accept the discomfort, and yet continue with what matters to you.

What Works?

1. Normalising the Experience

Being aware that feelings of imposterism are normal and not reality can be beautifully affirming. Even highly successful and highly regarded individuals have these doubts.

2. Challenging Unhelpful Thinking Styles

Using the methods of Cognitive Behavioural Therapy (CBT), individuals can be taught to identify and challenge the distorted thinking that sustains imposter syndrome, e.g., "If I don't know everything, I'm a fraud" or "I only managed it because I was lucky."

3. Practising Self-Kindness

Learning kindness toward oneself and understanding that the nature of humanity includes making mistakes and learning is key. Building self-compassion develops strength and counteracts excessive self-judgment, which keeps people mired in inadequacy.

4. Maturing into Discomfort

Understanding that growth never occurs without a degree of uncertainty and hardship gives individuals permission to reinterpret such experience. Rather than avoiding challenge so they might be safe, embracing challenge as a means to learn and mature builds long-term self-assurance.

5. Glancing Back at Competence Evidence

Keeping a record of achievements, praise, and situations where issues were resolved is one method to overcome the internal imposter voice. The tangible evidence reminds one of real skills.

Final Thoughts

Imposter syndrome is a subtle and complex phenomenon, often fueled by perfectionism, unrealistic expectations, and discomfort with vulnerability. While it can feel isolating, it is, in fact, a common part of the human experience, especially during periods of growth and change.

Learning why you feel like an imposter and developing powerful strategies to help you overcome the feeling can change you from feeling doubtful about yourself to feeling assured about yourself. If you have been feeling that way, visiting a therapist may be a non-judgmental space in which to be able to turn around these processes, so that you can flourish more confidently and authentically. Contact me for further information on how expat therapy or career coaching might help you shift such issues.