What do comedian, writer, producer, and playwright Tina Fey and Facebook executive Sheryl Sandberg have in common? One of the same things as former First Lady Michelle Obama and theoretical physicist Albert Einstein. They all openly shared their experience with a somewhat mysterious condition known as imposter syndrome (IS).

Einstein, who was a recipient of the Nobel Peace Prize, was even quoted as saying:

“The exaggerated esteem in which my lifework is held makes me very ill at ease. I feel compelled to think of myself as an involuntary swindler.”

When well-known, successful people publicly share their stories, we can see that those who seemingly “have it all” struggle with the same insecurities as the rest of us. It can make Imposter Syndrome seem less scary and leave us feeling less defeated and perhaps even more inspired.

What is Imposter Syndrome?

A good descriptor of Imposter Syndrome is when you don’t internally feel the success others around you think you project.

Think about it this way. If you have ever done something wrong and worried about being “found out”, you may empathize with the worry that those with Imposter Syndrome experience. That feeling that you don’t actually belong where you are, you aren’t actually as ________ as you seem, and one day you will be “found out.” For people with IS, the stakes are pretty high because they/we often tie their professional accomplishments with personal security. Risk of “exposure” can feel like a high-stakes game.

Have you felt this before?

Your frame of mind makes all the difference.

How can you recognize Imposter Syndrome in yourself?

The International Journal of Behavioral Science lists some common signs of IS. Perhaps you can recognize some of these in your own behaviors:

● Self-doubt

● Unable to objectively examine your competence and skills

● Attributing your success to external factors

● Criticizing your performance

● Fear that you won't live up to expectations

● Overachieving

● Self-sabotage

● Setting extreme goals and feeling disappointed when you fall short

Imposter Syndrome is not categorized as a mental illness by the American Psychiatric Association in its authoritative Diagnostic & Statistical Manual of Mental Health Disorders. But that doesn’t mean the condition isn’t real. My guess is if you’re reading this blog you can attest to it being a real, and painful, experience.

Oftentimes, people with IS notice that their internal voice is constantly challenging them, planting seeds of doubt as to their personal value. This repeats in a cycle and can really affect a person’s emotional wellbeing. More severe cases impostorism, as it has been termed, can become truly debilitating, and those affected may benefit from professional counseling to address the intrusive thoughts and intense emotions.

Debunking the imposter syndrome myth- it can happen to anyone.

The fields of science and mental health are often common places where myths thrive, based either on old research, outdated perceptions, or cinematic portrayals to mass audiences. One such theory is the myth that only women experience Imposter Syndrome.

Many variables contribute to a person being more apt to experience Imposter syndrome including but not limited to socioeconomic status, gender identity, sexual orientation, race, class, and culture. This is due in no small part to a history of oppression and marginalization of women, BIPOC, and LGBTQIA+ individuals that continues to impact how welcoming institutions might be toward populations that were previously denied access. The added pressure of feeling like (or being treated as though) you don’t belong can contribute to the fear that people with IS carry.

Why do people experience it?

IS occurs across a broad spectrum of careers inhabited by all genders. In competitive and creative fields alike, as well as positions that have subjective evaluations, impostor syndrome seems especially common.

In a 2016 article Feeling Like a Fraud: The Imposter Phenomenon in Science Writing by Sandeep Ravindran for the online publication TheOPENNotebook, he noted, “Researchers have estimated that 70 percent of the general population has experienced the impostor phenomenon at some point, and it’s a concept that seems to resonate with many.”

That same article featured an interview with University of Texas at Austin Psychologist Kevin Cokley. Several studies, Cokley says, have shown that “people who have higher feelings of impostorism are more prone to having symptoms of depression and anxiety.”

Common phrases those with IS are often called by others:

● Perfectionist

● Expert

● Natural

● Genius

● Soloist

● Superman or Superwoman

If one of these words describes you, is used often by those around you, or you recognize a bit of yourself in the earlier descriptions, there are some helpful coping strategies you can use to gain a better balance.

Nine ways to help you cope with IS.

● Be open with your feelings. Share with others close to you personally and professionally about how you are feeling. This often helps reduce irrational beliefs by sharing openly and not shielding others from your feelings.

● Focus on others. While this might feel counterintuitive, try to help others in the same situation as you. If you see someone who seems awkward or alone, ask that person a question to bring them into the group. As you practice your skills, you will build confidence in your own abilities.

● Assess your abilities. If you have long-held beliefs about your incompetence in social and performance situations, make a realistic assessment of your abilities. Write down your accomplishments and what you are good at, and compare that with your self-assessment.

● Take baby steps. Don't focus on doing things perfectly, but rather, do things reasonably well and reward yourself for taking action. For example, in a group conversation, offer an opinion or share a story about yourself.

● Question your thoughts. As you start to assess your abilities and take baby steps, question whether your thoughts are rational. Does it make sense that you are a fraud, given everything that you know?

● Stop comparing. Every time you compare yourself to others in a social situation, you will find some fault with yourself that fuels the feeling of not being good enough or not belonging. Instead, during conversations, focus on listening to what the other person is saying. Be genuinely interested in learning more.

● Use social media moderately. We know that the overuse of social media may be related to feelings of inferiority. If you try to portray an image on social media that doesn't match who you really are or that is impossible to achieve, it will only make your feelings of being a fraud worse.

● Stop fighting your feelings. Don't fight the feelings of not belonging. Instead, try to lean into them and accept them. It's only when you acknowledge them that you can start to unravel those core beliefs that are holding you back.

● Refuse to let it hold you back. No matter how much you feel like you don't belong, don't let that stop you from pursuing your goals. Keep going and refuse to be stopped.

Finally, please know that if you are experiencing Imposter Syndrome you are certainly not alone. In fact, you are in the majority. Rather than hiding the fears in darkness where shame thrives, shine light on them and practice extending some compassion to that part of yourself that is scared. There is hope. It can pass. And if you need some help working through the tough stuff know that therapy is a place where you can do just that.

Maintain a Successful Front When Feeling Like It’s All a Façade: The Struggle of Imposter Syndrome and 9 Ways to Cope