Perhaps you’ve gotten a job and felt totally unprepared, or maybe you’ve been asked to present on a topic you have some expertise in but suddenly felt someone else should be delivering the information. These are examples of what imposter syndrome may look like. It’s a phenomenon where you doubt your accomplishments and feel like a fraud, even when you’re an expert. Your competence doesn’t impact how you feel about the situation. If you tend to credit luck for your success or always mention a mentor or other external factor rather than taking pride in your own skill, these are more examples of imposter syndrome. First introduced in 1978 by psychologists Pauline Clance and Suzanne Imes, imposter syndrome and mental health challenges can go hand in hand.
After all, perfectionism, fear of failure and overworking to “prove” yourself can all lead to self-doubt and anxiety or decision paralysis.
The Connection Between Anxiety, Imposter Syndrome and Mental Health
When you feel like a fraud, you constantly fear exposure, particularly in professional settings. Competence feels like a facade rather than a true expression of learned skills and intelligence. The result is anxiety that constantly spikes, and you may not ask for help when you need it. After all, you don’t want to give away that you don’t know how to do something for fear of being exposed as a fraud. Over time, overcoming self-doubt becomes more difficult and may cause anxiety from a self-perception of poor performance.
Common Triggers and Thought Patterns
Imposter syndrome comes in five varieties, according to Valerie Young, a leading researcher on the topic.
- The Perfectionist. If you didn’t do it perfectly, it was a failure, according to your inner perfectionist. No matter how many people tell you how well you did, you know you failed.
- The Expert. If you’re an expert with imposter syndrome, you never feel like an expert because there’s always more to learn. If you haven’t completely mastered every possible aspect of the topic, you can’t possibly be an expert.
- The Natural Genius. If you don’t excel at something immediately, are you really any good at it? If you have imposter syndrome, you might think you aren’t.
- The Soloist. When you can’t do it alone and need help to accomplish something, that can trigger thoughts of failure and anxiety.
- The Superperson. If you’re a superperson, second best isn’t good enough. You must reach the absolute heights for all possible accomplishments or you feel like a failure.
Situations that might trigger these feelings include transitioning to a new job, making social comparisons, setting high expectations and past experiences. Imposter syndrome and mental health are inextricably linked because triggers can lead to negative thoughts and patterns, such as catastrophizing, discounting success, overgeneralization and all-or-nothing thinking, which are common symptoms of anxiety.
The Psychological Toll of Chronic Self-Doubt
When imposter syndrome and anxiety persist over time, they can take a significant toll on mental health. Chronic self-doubt affects emotional well-being but also impacts physical health, relationships and overall quality of life.
- Mental health impact. Prolonged anxiety stemming from imposter syndrome can lead to depression, burnout and decreased self-esteem. The individual may feel trapped in a cycle of negative thoughts, making it difficult to break free from the grip of self-doubt.
- Impaired performance. Ironically, the very behaviors aimed at masking imposter syndrome can hinder productivity. Overworking, procrastinating or avoiding new challenges due to fear can prevent the individual from reaching their full potential.
- Strained relationships. The fear of being exposed can lead to social withdrawal or difficulty trusting others. Imposter syndrome can also make it difficult to accept praise or support, leaving the person feeling isolated.
- Physical health consequences. Chronic anxiety often manifests in physical symptoms, such as headaches, muscle tension and insomnia. Over time, this stress can contribute to more serious health issues, including heart disease and weakened immunity.
Recognizing these effects is essential to addressing the root causes of imposter syndrome and mitigating its impact on mental health.
Strategies to Overcome Imposter Syndrome and Reduce Anxiety
While overcoming imposter syndrome is a gradual process, effective strategies can reduce the condition’s hold and alleviate associated anxiety. These techniques focus on challenging unhelpful thought patterns that can lead to anxiety with self-perception, building self-confidence and fostering a healthier mindset.
Recognize and Reframe Negative Thoughts
Start by identifying the distorted thinking patterns that fuel imposter syndrome. When you catch yourself discounting success or catastrophizing, challenge these thoughts with evidence. For example, remind yourself of specific skills, achievements or positive feedback that contradicts your doubts.
Seek Support
Sharing your feelings with a trusted friend, mentor or therapist can provide valuable perspective and validation. Hearing that others have faced similar struggles helps normalize the experience and reduce feelings of isolation.
Focus on Personal Growth
Shift your mindset from proving your worth to embracing opportunities for learning and improvement. By viewing challenges as chances to grow rather than as tests of competence, you can reduce the fear of failure.
Practice Self-Compassion
Treat yourself with the same kindness and understanding you’d offer a friend. Acknowledge your efforts, and remind yourself that everyone makes mistakes. This attitude fosters resilience and reduces self-criticism.
Limit Comparisons
Remember that everyone has unique strengths and struggles. Instead of comparing yourself to others, focus on your own journey and accomplishments.
Educate Yourself
Learning about imposter syndrome and its prevalence can help you understand these feelings aren’t unique to you. Many accomplished individuals, from renowned authors to top executives, have shared their experiences with imposter syndrome, highlighting that it’s a common but surmountable challenge.
Reach Out
If you’re struggling with imposter syndrome and mental health concerns, reach out for help. At Mental Health Hotline, we work with providers throughout the country to give you access to the support and mental health care you need to overcome your self-doubt.
