Imposter Syndrome: Symptoms, Types, and Treatments

Have you ever felt like you are not where you are supposed to be? Or do you doubt your capabilities and fear that you will be exposed as an imposter? 

If yes, there are chances that you might be experiencing imposter syndrome. 

It’s a common condition that can be experienced by men and women in between 25% and 76%, as per the research by the National Library of Medicine.

People in this state may feel nervous and remain in excessive fear. It’s a behavioral health phenomenon in which individuals doubt their accomplishments and skills while they perform best in their work. 

Although it’s not a mental health diagnosis, imposter syndrome can cause real harm. It leads to depression, anxiety, stress, and shaken self-esteem. 

Understanding this condition can help people to get an earlier diagnosis, reduce the stigma, and help people to get professional treatments. 

What is Imposter Syndrome?

The meaning of impostor syndrome is that it’s a psychological condition that is characterized by persistent doubt concerning one’s abilities or accomplishments.

It is also known by the term impostor phenomenon, fraud syndrome, or impostor experience. This term was coined by psychologists Clance and Imes in 1978. People in this state think negatively about themselves. It’s a thinking trap where logic is overridden by the fear of social rejection. People believe that they are not capable, or they don’t have any knowledge or skills. They commonly self-doubt and fear they will be exposed as frauds for their honest achievements. 

However, anyone can experience this condition regardless of their gender and backgrounds. Impostor syndrome impacts people both personally and professionally. The irony is that people with imposter phenomena are usually highly talented and impressive individuals. On the other hand, there is no obvious reason for them to feel like an imposter, and yet they still do. This is why it is considered to be a challenging psychological phenomenon that needs to be treated. 

Moreover, this condition severely affects the internal feelings and also affects relationships, projects, or any other areas in which one may feel insecure. 

Symptoms of Imposter Syndrome 

There are no signs of imposter syndrome that can help in the diagnostic process. Instead, there are some other symptoms of mental health conditions that can help in recognizing this condition, which are anxiety, depression, lack of self-confidence, and frustration.

Here are some of the common signs and symptoms that may help to recognize this condition. 

• Attributing success to luck rather than ability
• Excessive fear of being exposed 
• Doubting the expertise, even in areas where you are genuinely a genius 
• Believe that everyone knows more than you
• Notice “the imposter cycle” happening in your life
• Feel like you always have to do your very best or more than what’s asked of you
• Sense uneasy while being praised 
• Holding oneself back from achieving goals
• Find it important to get others’ approval

The Imposter cycle

People who are experiencing this condition have different patterns in dealing with everyday life. Imagine you are preparing for a presentation for work. Because of the impostor phenomenon, you may feel very anxious and remain in fear that you won’t do a good enough job, which can lead to different outcomes. You put all the effort into preparing that presentation, learn every bit of it, and at the end, when you succeed, you think that it was all because of luck. You have put all your efforts and are still not giving yourself credit or appreciation. 

As individuals with imposter phenomenon tendencies, don’t let success come in or feel good about it.” Instead, they start worrying about the next big task, which brings back the feelings of self-doubt. 

That’s how this cycle continues. 

The Examples of Imposter Syndrome

In order to understand the imposter phenomenon in a better way.

Here are some of the real-life examples of what it’s like to experience this condition:

Example 1: You’ve been working really hard at your job, but deep down, you may feel like you are not competent enough. On a random day, a person calls you by your formal title, and you feel like a fraud. Because you think that you are not doing your job that way. 

Example 2: An individual has started a new business, but he isn’t marketing his business. That’s where the imposter phenomenon comes in, as one may feel like they might not have the same level of experience or expertise as others in your field. It makes one feel like a fraud.

5 Types of Imposter Phenomenon

If you are struggling with imposter syndrome, it’s better to identify your type. It is broken down into five basic types. 

1. The Perfectionist

People experiencing this type think that they could have done better. Although they performed well, they also easily find fault in their achievements and are rarely pleased with the outcome. They set extremely high expectations for themselves, even giving their 100%, but they still feel like failures. However, the drive for perfection and the fear of failure can leave one to work really hard over minor details, as they aim to be perfect. They may also expect other people to be perfect, too.

2. The Expert

People who are experiencing this subtype feel like an imposter because they want to know every small thing, just to be an expert. Every individual learns new things throughout their life. However, in this state, they feel like there is more for them to learn; they don’t feel like they are the expert. They wanted to know everything and feel ashamed when they didn’t. They need to know every piece of information before they start a task and constantly look for new certifications or training to improve their skills. For example, if they are looking for a job and see the job requirements, they feel like they don’t meet all the criteria and don’t apply for it. It is because they are afraid of looking stupid if they don’t know the answer.

However, instead of sharing this with others, they do negative self-talk, which sounds like “If I were really smart, I would understand and remember everything I read.

3. The Superperson

In this type of imposter syndrome, one may work really hard in order to become a superperson. But why? Because they want to reach the highest levels of achievement possible, and if they don’t, then people might think of them as fraud. People experiencing this state feel like they have to take on more tasks than others. They are unable to say ‘no’ even if they are struggling to manage everything. The superperson wants to succeed in all aspects of life, such as work, relationships, and may feel stressed when they are not accomplishing something. 

4. The Natural Genius 

Individuals who are naturally genius work hard in order to achieve something, as they may doubt that they are not good enough. As intelligence and ability are seen as natural, they learn new skills easily. However, if they don’t get it right the first time or take a long time to learn, they may feel like an imposter. One should tell the inner self that everything must be handled with ease; otherwise, it’s not natural talent.

5. The Soloist

People in this state feel like they have to do all the things on their own. They don’t ask for help or favors to reach a certain level or status. However, if they need to ask for help, they think that they have failed or been fraudulent, as they question their competence or abilities. They just turn down the help to prove that they are worth it as an individual.

The Behavioral Predictors: The “4 P’s”

Imposter phenomenon manifests through specific behaviors. The 4 P’s of this psychological condition are Perfectionism, Paralysis, People-Pleasing, and Procrastination. These four behavioral patterns occur from impostor feelings and fear of defeat through self-doubt.

1. Perfectionism

Perfectionism is a behavior that makes one set their goals to impossibly high standards. However, they feel like they have failed when they are unable to achieve that goal. Perfectionism leads to imposter phenomenon and self-doubt. The persistent fear of failure causes exhaustion and affects mental health. Even if they win, they focus on the minor flaws instead of the overall win. 

2. Paralysis

Paralysis is a condition in which one may know the exact answer, but they may remain quiet as they doubt their abilities. It is because of the persistent fear that if their answer is wrong, they can be exposed as flawed. However, all these actions cause hurdles in everyday life activities and for the future. This avoidance restricts career progression over time and reinforces imposter feelings.

3. People-Pleasing

Individuals in this state believe that self-worth depends on others’ approval. It leads to one’s commitments and emotional exhaustion. Although helping others is a positive thing, people-pleasing stems from imposter syndrome, which leads one to doubt their abilities and causes low self-esteem.

4. Procrastination

Procrastination also occurs from impostor feelings and fear of failure. Individuals put off their tasks because of excessive fear, and they feel like their efforts are not good enough. However, it severely affects mental well-being and reinforces self-doubt.

What Causes Imposter Syndrome?

There are several factors which may cause one to develop importer syndrome. It can affect people across all backgrounds, ages, and genders. Here are some of the factors that may play a role

• Family Upbringing

Upbringing and family dynamics can play a significant role in the development of imposter syndrome. It is because many people who have imposter syndrome grew up in families that stressed achievement and success. If a child struggles in childhood, such as overpraising or criticism, they may be at high risk because the mixed signals confuse and later lead to the development of this condition. Parenting styles such as control or overprotection may also play a major role in developing feelings of syndrome. Also, individuals who have low support from parents or have faced conflicts during childhood are also prone to this condition. 

• Personality Traits 

Several personality traits are linked to imposter syndrome, which include anxiety, low self-esteem, and perfectionism. As having low self-esteem makes one think that they are not worthy or capable, which leads them to excessive fear. Perfectionism is also a personality trait in which one may think that they cannot say the wrong thing, which makes them kind of submissive or shy, which makes them stay quiet even on things where one must speak.

• Marginalization

If you are in a marginalized group, it can make one feel like they don’t fit, which leads to developing impostor feelings.  Imposter syndrome can also occur because one feels distinct from the people around them, in terms of ethnicity, race, gender, age, or finances. 

• Social Anxiety

Individuals with social anxiety disorder may feel that they don’t belong in social situations. They remain in fear that others will spot your social awkwardness. The symptoms of social anxiety can increase the risk of developing imposter syndrome; this does not mean that everyone who experiences imposter syndrome has social anxiety. It is because people without social anxiety can also feel a lack of confidence and low self-esteem. 

How Imposter Syndrome Impacts Life? 

Imposter syndrome severely impacts life as it leads to constant anxiety and stress. It is because they always remain on the verge of overachieving, and work too hard for it. They only do it because of fear of rejection or fear of being called a fraud. Eventually, the anxiety gets worse and may lead to depression. Moreover, it set up a vicious cycle in which one may think that the only reason they performed well in the presentation was that they stayed up all night rehearsing. 

The problem with impostor syndrome is that the experience of doing well does nothing to change their beliefs. The thoughts nag in the head, no matter how much you accomplish. It’s as though you can’t internalize your experiences of success. Also, it leads to the development of social anxiety if one may receive feedback instantly.

Moreover, Someone who experiences impostor syndrome tends not to talk about how they are feeling with anyone and struggles in silence, just like those with social anxiety disorder.

How to Overcome Imposter Syndrome?

To overcome imposter syndrome, mental health professionals look at the symptoms to know the root cause. This condition is not registered in the DSM-5 criteria. It is highly treatable with the right combination of treatments.

When you start feeling like an imposter, remember that it’s just a feeling, not the truth.

If imposter syndrome is causing chronic stress, anxiety, or burnout, affects career, or significantly impacts mental health and self-esteem, professional support can be life-changing for overcoming imposter syndrome.

Treatments of Imposter Syndrome 

There are several kinds of treatments that have proven to be helpful to treat this condition. Mental health professionals recommend treatment as per the severity, and combine medications with therapies for better outcomes. 

Here are some of the evidence-based therapies that can help:

Cognitive-Behavioral Therapy (CBT)

It is an evidence-based treatment that is considered one of the most effective treatments. CBT identifies and challenges cognitive distortions and changes them into helpful ones. So one may be able to focus on replacing them with more realistic thoughts.

Group Therapy

It is also considered to be one of the effective treatments as it reduces loneliness and encourages treatment. This therapy takes place in a group setting where people meet others who are struggling with mental health disorders. Hearing about others’ experiences may make one feel less alone, and opening up about one’s own thoughts may give one a new perspective.

Acceptance and Commitment Therapy (ACT)

It aims to build psychological flexibility. It focuses on mindful acceptance of feelings without judgment. Instead of fighting with their thoughts, this therapy encourages people to commit to actions that align with their core values despite the presence of self-doubt.

Psychodynamic Therapy

This therapy is really helpful as it reduces the impacts of deep-rooted inadequacy. It often helps in reducing childhood traumas, family dynamics, or early experiences. 

Moreover, if an individual struggles with other mental health conditions along with imposter feelings, such as anxiety, depression, or burnout. Then, a mental health professional also recommended therapies along with medications for better outcomes. The medications include antianxiety, antidepressant, and antipsychotic.

Seek professional Help at Orange Coast Psychiatry 

If you or any of your loved ones are struggling to manage imposter syndrome and don’t know where to get help.

Don’t worry, help is within reach! 

At Orange Coast Psychiatry, we have a board-certified team of professionals who listen to you and provide treatments that suit you the best. We offer comprehensive evidence-based treatments to help you achieve lasting wellness. So whether it’s anxiety, depression, or any comorbid condition, we are here to help. You can get group and one-on-one sessions. We also offer virtual appointments all over the California so you can get treatments with ease. Our experts offer a safe and warm environment where you can talk about your mental condition freely without fear of judgment.  

So, take the first step today and book your consultations now!

A Take-Home Message

Impostor syndrome is a common psychological experience, particularly among capable and high-achieving individuals. It develops from a mix of personal, social, and cultural factors. Those who suffer from impostor syndrome often doubt their skills, talents, or accomplishments. They may have a persistent internalized fear of being exposed as frauds.

Over time, continuous self-doubt can contribute to mental health difficulties such as anxiety, depression, burnout, and low self-esteem.

Understanding what impostor syndrome is and how common it is can help people take the first steps toward change.