The Imposter Phenomenon
Picture this: you've finally landed that dream job, secured a life-changing role, or joined a team of people whom you've long admired. All your decisions and preparation have led you to this moment. Now that you've reached this significant milestone, you'd expect to be riding high on a wave of success, patting yourself on the back and thinking, "I did it. My hard work paid off." But instead, there's this nagging voice in your head asking, "Do I really deserve to be here?"
On the outside, you appear confident and polished, like you have it all together - but beneath the surface, you're constantly questioning and doubting every move you make. Instead of celebrating your wins, you think, "I got lucky this time." You can't seem to shake the feeling that you're the odd one out – that somehow, you slipped through the cracks and ended up here by mistake. Sooner or later, everyone else will realize you’re not as capable as they thought.
This scenario is all too familiar for those grappling with Imposter Syndrome.
Imposter Syndrome is a psychological pattern where individuals downplay their accomplishments, skills, or talents, and suffer persistent fear that they will be exposed as a ‘fraud’ despite having clear evidence of their competence. Their successes are often dismissed as mere luck, rather than the result of their own capabilities and achievements.
Let me tell you, I've been there too. After being accepted into my master’s program, I remember sitting in group discussions with my unique, high-achieving peers, thinking, “Wow. They’re all so smart and self-assured - what could I possibly contribute to this conversation that won’t sound like I’m totally lost?” Or when I started my first big-girl therapy job after completing my training - “Who do I think I am, trying to be someone’s therapist? I mean sure, I have years of education and training under my belt, but still - I’m sure I was only hired because they thought I made a good impression, not because I really know what I’m doing.”
Imposter Syndrome doesn’t discriminate. It can affect anyone, regardless of how successful or talented they are. Sometimes it drives you to work harder to maintain appearances (i.e. “Maybe if I work harder and do everything perfectly they’ll still be convinced I know what I’m doing”), or it paralyzes you from pursuing what you want (i.e. “I shouldn’t apply for that higher-paying job, sure I have the background but I’m probably not as qualified as I think”). Recognizing the impact of imposter syndrome underscores the importance of identifying its signs and developing strategies to overcome it.
What's at the root of imposter syndrome?
It’s a mix of factors: upbringing, societal expectations, and your own thought patterns. Our inner imposter thrives on feelings of inadequacy and self-doubt. If you grew up in an environment where you were held to unrealistically high standards, constantly compared to others, or received little positive reinforcement, that imposter voice might be louder.
Highly competitive academic or work environments can also amplify feelings of inadequacy. Let’s not forget about societal biases and systemic discrimination, which foster feelings of "not belonging" and create pressure to excel in environments where power dynamics are skewed.
How do we rise from imposter syndrome?
Imposter syndrome isn't officially recognized as a DSM-V diagnosis, so there aren't many studied treatment interventions yet, BUT you can outsmart imposter syndrome by challenging your imposter thinking.
Acknowledge your journey: It's easy to attribute your achievements to luck or magic. Here’s a helpful exercise: take some time to sit down with a journal and list every step you've taken (big or small) to get where you are now. Write down achievements you're proud of and describe the effort you put in to achieve them. Seeing the evidence in writing can remind you that your success didn't happen by chance or magic. You started somewhere, took steps, and now you’re here!
Change your relationship with imperfection: Fear of failure/imperfection can trigger imposter feelings, driving perfectionism. We often confront imposter voices when we find ourselves in new situations, taking on the role of ‘beginner.’ We want to do our best, but we can't be perfect (nor should we be expected to be)! Every person is a beginner at some point, so embrace the beauty of growth, of not being an expert from the get-go.
“Sucking at something is the first step toward being sorta good at something!” - Jake the Dog, Adventure Time
The “Brilliant Conman” Mindset: Changing your thought patterns is key to dealing with your inner imposter. My personal strategy for combating an imposter mindset is adopting the "Brilliant Conman” perspective. Replace your imposter voice with the voice of a brilliant conman who revels in his ‘inadequacies’ and uses his conman skills to trick life into handing him great opportunities. Convince yourself that you’re the secret sauce everyone’s been missing, and watch the imposter feelings fade away.
Example:
Imposter perspective (downplaying capabilities, talking yourself out of opportunities):
“I shouldn’t apply for that job, I’m probably not even qualified and they’ll just reject me.”
VS.
Brilliant conman perspective (building yourself up, propelling you to aim high):
“Qualifications are for amateurs. I have a unique skill set to offer; I just have to convince them that I’m the missing piece they didn’t know they were searching for. If anyone can finesse their way into this, it’s me.”
Remember, imposter feelings are common, but challenging these thoughts and recognizing your worth is key to overcoming imposter syndrome. Give yourself credit. Acknowledge the value of your contributions. Own your hard work. I’m cheering you on! If you need some support in challenging these imposter thoughts, the therapists at Root to Rise Therapy are here to help! Reach out to our client care coordinator today to find out which of our therapists would be a good fit for you!
Warmly,
Kalie Pham AMFT