What Is Impostor Syndrome?
Is this psychological phenomenon holding back your career?
I’m a fraud.
That little voice in your head nags you when someone congratulates you for a job well done. Eventually, they’re going to figure out you have no idea what you’re doing, right? You don’t think you deserve to be where you are professionally. Your life could crumble at any moment.
You’re not alone in feeling this way — not by a long shot. There’s even a name for it: impostor syndrome.
“As a new entrepreneur, impostor syndrome got the best of me,” says Kathryn Rickert, educator-turned–mindset mentor. “Eight months into launching my business, I almost quit because I fell deeply into the imposter mindset, and I had a hard time shifting out of it.”
This psychological phenomenon can impact up to 82 percent of people, according to a study by the National Center for Biotechnology Information. An internalized fear and self-limiting belief — strongly correlated with negative mental health — impostor syndrome may cause individuals to hold themselves back in their career progression.
My first check at my first official “big girl job.”
And pandemic thrown into the mix clearly exacerbated existing financial and mental strain, leading to an increase in workplace anxiety as reported by the Kaiser Family Foundation, a nonprofit that focuses on health issues in the United States. Not exactly a recipe for success, eh?
So what exactly is this phenomenon, and how can you overcome it?
What Is Impostor Syndrome?
Impostor syndrome is feeling like you are a fake or a phony. You doubt your accomplishments and abilities, or you attribute them to luck. You worry you are simply lying to others about the level of your expertise.
Though there’s no official diagnosis, imposter syndrome seems to disproportionately affect high-achievers, according to a study published in the Journal of General Internal Medicine. Often, this self-limiting belief is accompanied by anxiety, depression, or other mental illnesses.
Most notably from a career perspective, the same study shows impostor syndrome can cause impaired job performance, job dissatisfaction, and burnout.
“Impostor syndrome occurs when you are experienced, skilled, and credentialed, but you haven’t internalized these competencies,” says Lisa Orbé-Austin, Ph.D., author of the imposter syndrome–focused book, Own Your Greatness. “You feel like you may be exposed as a fraud. This fear can make you either overwork or self-sabotage.”
The term “imposter syndrome” was coined in the late 1970s in a study from George State University and focused primarily on women, though the same study from the Journal of General Internal Medicine found the phenomenon impacts men and women equally.
A major milestone: My first column.
Personally, I have days where I think I am the best gift to the financial editorial space since sliced bread (ha ha!). But on most others, I fear I have no idea what I’m doing, and that my career could all fall apart in a split second. On learning of impostor syndrome, I finally felt heard — and validated — after years of self-doubt. And I’m not alone.
“Impostor syndrome makes you feel inadequate, which often affects your relationships and causes you to miss opportunities because of fear,” says Kyle Jones, chief operating officer of ESS Group, Inc., a government-service provider. “You are concerned whether you are worthy of any new success.”
As the numbers show, many of us experience this belief at some point in our careers. But aside from your mental health, how does syndrome impact your financial health?
The Impact of Mental Health on Productivity
Though it might seem gauche to think about your mental health in terms of monetary cost, it’s an important consideration. Globally, mental health issues are estimated to cost the world economy $1 trillion a year in productivity, according to the World Health Organization (WHO). Imposter syndrome may affect your self-esteem — and your bottom line.
The WHO reports how poor mental health may negatively impact your work:
Poor job performance and productivity
Trouble engaging with one’s work
Lack of communication with coworkers
Difficulty in physical and daily functioning
Imposter syndrome may be strongly correlated with anxiety, depression, and other mental illnesses. As you can imagine, if your psychological symptoms are left untreated, they are likely to impact your job performance and your health, no matter the stage of your career.
“As a clinician, I often hear people say that once they get to a certain job title or senior opportunity, they believe they will stop feeling that they are an impostor,” Orbé-Austin says. “But sometimes, the experience actually worsens as a person gains recognition because there is more responsibility and greater visibility. How you experience the impact of imposter syndrome can depend on your career stage.”
And feelings are exacerbated if you are a woman and/or a minority. Symptoms of anxiety measured higher in women and minorities compared to men overall due to the beginning of the COVID pandemic in 2020, according to a survey conducted by the Centers for Disease Control and Prevention.
“The pandemic triggered feelings of insecurity, and many workers were concerned about job stability. These concerns often affect productivity,” Orbé-Austin adds. “This anxiety is a contributing factor that heightens the experience of impostor syndrome and the fear of being ‘found out’ as a fraud.”
Isolation caused by working from home, increased pressure to be productive, and an over-reliance on technology to work all contributed to an escalation of impostor syndrome–based visits in 2020 and 2021, says behavioral therapist Steven Rosenberg Ph.D.
Indeed, impostor syndrome can happen to anyone regardless of your level of seniority.
“As an Asian American, I was taught to not rock the boat, and to avoid the political arena,” says Jeff Le, now vice president for public policy and external affairs at Rhino, a fin-tech startup. “So when I made it to the highest levels of state and federal government service in California and D.C. against the odds — it sparked imposter syndrome in me.”
Any mental health struggle has a likelihood of impacting your financial bottom line. At its core, imposter syndrome is associated with your career, and can contribute to its deterioration.
The Empire State building as seen from my first office.
How to Overcome Imposter Syndrome
Tips based on advice from behavioral therapist Steven Rosenberg, Ph.D., and Lisa Orbé-Austin, Ph.D.
Create awareness as to how you may be sabotaging your career, your connections, or other aspects of your life because of this self-limiting belief.
Be willing to change. Because many people who suffer from imposter syndrome are overachievers — there can be an aversion to change. Some may not believe they’re suffering. Shifting your outlook can help.
Build your self-esteem: Start with focusing on what you know you do well, and internalize your feeling of accomplishment. This helps lessen the power of imposter syndrome.
Learn to recognize, challenge, and respond to rumination.
Avoid the word should.
Prioritize self care. Period.
Encircle yourself with a solid team, community, mentors, and friends.
Though overcoming imposter syndrome is the goal, try to recognize the upside to the experience.
“Overachievers tend to aim for perfection and results,” Rosenberg says. “They excel because they want to prove themselves and not let people down. They’re motivated to overcompensate for feelings of inferiority, which can lead to high performance.”
Le explained how imposter syndrome helped him in his career, which has been comprised largely of senior leadership roles:
“Having a chip on my shoulder helped me become more resilient to criticism,” says Le. “I realized I could achieve more by focusing on what mattered instead of who mattered.”
Though imposter syndrome isn’t all bad, remember that it’s not necessary either.
“You don’t have to feel like an imposter to motivate yourself,” says Rosenberg. “Believe in your abilities and do your personal best. If you experience a negative outcome, know it happens to everyone. It’s not necessarily evidence of incompetence.”
Though there is no official diagnosis for this “not-quite” disorder, those who experience it can vouch for how real it feels. If this describes you, know you are not alone. Try the steps above, or reach out to a professional for help.
You are worth it.
