Imposter syndrome: what it is and how to avoid it 

Find out what imposter syndrome is, its main causes, how to recognise it and what strategies you can follow to overcome it and regain your self-confidence.

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What is imposter syndrome and why does it occur?

Many people experience imposter syndrome throughout their lives and others hear it being talked about, particularly in the professional environment. But what is imposter syndrome? It is a feeling of insecurity that prevents a person from recognising their own achievements and leads them to believe that their success is not deserved and feel like a fraud.

Although it may seem like a recent concept, the term was coined in 1978 by psychologists Pauline Clance and Suzanne Imes, who studied its impact on women who were formally recognised for their high performance and excellence. Their research revealed that many bright professionals attributed their achievements to luck or minimised their own merit, convinced they weren’t really as capable as others believed they were.

This psychological phenomenon generates constant doubts about people’s own skills and competences, distorts self-perception and can become a huge obstacle for professional growth. Its roots can be found in perfectionism, being extremely self-demanding, constant comparison to others and fear of failure.  Although it isn’t considered to be a clinical disorder, the persistent feeling of falling short can cause anxiety, insecurity and an incessant search for external validation, and affects both emotional well-being and professional development.



Types and characteristics of imposter syndrome

We have already analysed the main characteristics of imposter syndrome: that feeling of being where you are because of luck, not for merit or your own abilities; the constantly doubting of your own work-related skills; isolating yourself to avoid being “found out”; sacrificing your own well-being in favour of work, or exhaustion from having too many responsibilities.

In terms of its different manifestations, there are several types of imposter syndrome, each with its own distinctive characteristics:

  • The expert. They are always looking for certifications and courses because they feel they don’t have all the knowledge they need to tackle their job with confidence.
  • The individualist. They believe asking for help is a sign of incompetence, so they avoid doing it at all costs, even if they need that support.
  • The perfectionist. They are characterised by a constant dissatisfaction with their work, which leads them to experience high levels of anxiety and stress. They don’t feel they rise to the occasion.
  • The genius. They believe they have to be an expert in everything, although deep down they doubt their abilities and don’t truly consider themselves to be competent.
  • The superhero. They have the compelling need to do more and do better than others, seeking to continuously show that they can do it all, even tasks that don’t correspond to them.



How to avoid imposter syndrome?

Knowing how to avoid imposter syndrome is essential in order to maintain well-being in the work sphere. There are several strategies that we can implement to combat it:

  • Recognise the imposter syndrome. The first step is to accept that we are going through this situation. We are not alone in this, and knowing how common it is can alleviate the emotional load we carry.
  • Work on our self-esteem. Low self-esteem is one of the biggest allies of imposter syndrome, since it makes us underestimate ourselves and not recognise our abilities. If we look at ourselves negatively, it's easy to fall into the trap of doubting our worth.
  • Pay minimal attention to criticism. People suffering from this syndrome are usually very sensitive to outside criticism; however, they tend to ignore praise. Constant pressure and fear of rejection feed this insecurity. Criticism doesn’t define us and we shouldn’t allow it to.
  • Avoid comparing ourselves to others. Imposter syndrome often emerges because we compare ourselves to others. Rather than measuring our value based on what others do or have, it is important that we focus on our own path.
  • Accept success. Although it may seem hard at first, we should start to accept that our achievements are the result of our effort, not luck. We shouldn’t minimise what we have achieved with hard work.
  • Talk about the problem. Sharing what we are feeling with friends, family or colleagues can provide us with a different perspective. If we think it's necessary, we can also get support from a psychologist or therapist to work on the underlying causes and learn to manage this situation.
  • Control negative thoughts. Identifying and questioning our self-destructive thoughts is vital. It is important to analyse our experiences critically and objectively, without allowing the negativity to cloud our judgement.
  • Celebrate successes. Since it is often difficult to recognise our successes, when we achieve them, it is essential that we take the credit we deserve. Celebrating our successes helps us to internalise that they are deserved.
  • Set realistic goals. Sometimes unrealistic expectations cause imposter syndrome. Changing them to achievable goals will help us to reduce pressure and anxiety.
  • Keep learning. Increasing our skills and continuing to learn is an excellent way of combating imposter syndrome. By learning new skills, we increase our confidence and reinforce our worth.


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