What is imposter syndrome?
According to Harvard Business Review, imposter syndrome is “loosely defined as doubting your abilities and feeling like a fraud. It disproportionately affects high-achieving people, who find it difficult to accept their accomplishments.” People who suffer from imposter syndrome question whether they merit the success they have had throughout their careers.
Imposter syndrome symptoms include self-doubt, low self-esteem, self-sabotage, and fear of failure. These feelings can have a significant impact on the individual’s mental health. A study published in the Journal of Mental Health Counseling found that individuals with imposter syndrome were significantly associated with burnout indices.
Although imposter syndrome is prevalent in young professionals, it is crucial to note that it is present in individuals of all ages and professions, as found by a study published in the International Journal of Behavioral Science.
A systematic review published in the Journal of General Internal Medicine reported prevalence estimates ranging from 9% to 82% across studies. This wide variation reflects differences in the populations studied, definitions used, and assessment tools, so 82% should not be interpreted as the prevalence in the general population. Imposter syndrome can cause feelings of stress, anxiety, and depression, and ultimately career burnout. According to research by the Frontiers of Psychology, imposter syndrome showed negative results relevant to career development. The study showed that imposter syndrome had the most negative effects on career planning in students and the motivation to lead in a professional work environment.
It is essential to protect yourself from the psychological effects of imposter syndrome and to acknowledge and recognize its existence. Seeking support from sources such as mental health professionals, colleagues, and mentors can be effective in combating imposter syndrome. Building confidence and focusing on personal growth rather than validating external experiences can also help combat the feelings of being inadequate.
How Can Psychotherapy Help With Imposter Feelings?
Cognitive behavioural therapy (CBT) may help people notice critical thoughts, question unhelpful assumptions, and develop a more balanced view of their abilities. Research on treatment specifically for imposter syndrome is limited, so CBT should not be presented as a guaranteed way to reverse its effects.
In CBT, a therapist may help a client examine the evidence behind thoughts such as “I am not qualified” or “I only succeeded because I was lucky.” With practice, this process may reduce distress and improve coping, but results vary from person to person.
What Do We Recommend for Young Professionals?
Imposter feelings can affect mental health and confidence at work. Recognizing these feelings and seeking support from a mental health professional, trusted colleague, or mentor may help.
If you are unsure whether imposter feelings are affecting your well-being, you can speak with one of our psychotherapists. To make an appointment at Yonge and Sheppard, Yonge and Bloor, or Pape and Danforth, use this booking link.
References
Bravata DM, Watts SA, Keefer AL, Madhusudhan DK, Taylor KT, Clark DM, Nelson RS, Cokley KO, Hagg HK. Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. J Gen Intern Med. 2020 Apr;35(4):1252-1275. doi: 10.1007/s11606-019-05364-1. Epub 2019 Dec 17. PMID: 31848865; PMCID: PMC7174434.
Langevin, M. (2021, May 23). Using CBT frameworks to overcome imposter syndrome. Medium. Retrieved March 14, 2023, from https://medium.com/invisible-illness/using-cbt-frameworks-to-overcome-imposter-syndrome-a5579b6ae9ae
Neureiter M, Traut-Mattausch E. An Inner Barrier to Career Development: Preconditions of the Impostor Phenomenon and Consequences for Career Development. Front Psychol. 2016 Feb 4;7:48. doi: 10.3389/fpsyg.2016.00048. PMID: 26869957; PMCID: PMC4740363.
Sakulku, J., & Alexander, J. (2011). The impostor phenomenon. International Journal of Behavioral Science, 6(1), 73-92.
Stop telling women they have imposter syndrome. Harvard Business Review. (2022, August 4). Retrieved March 14, 2023, from https://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndrome#:~:text=Imposter%20syndrome%20is%20loosely%20defined,they’re%20deserving%20of%20accolades.
Villwock JA, Sobin LB, Koester LA, Harris TM. Impostor syndrome and burnout among American medical students: a pilot study. Int J Med Educ. 2016 Oct 31;7:364-369. doi: 10.5116/ijme.5801.eac4. PMID: 27802178; PMCID: PMC5116369.
