Understanding Impostor Syndrome
This week’s newsletter is longer than usual, and there is a reason. I’ve wanted to explore impostor syndrome more deeply for a while because it's something I’ve personally experienced. And I’ve seen other high-performing, talented people in leadership, recovery, and early phases of transformation struggle with it too.
So, if you’ve ever had that inner voice in your head whisper, “you don’t belong here,” I want you to know:
- You’re not alone.
- There’s a reason you feel this way.
- And it doesn’t mean you’re broken.
Let’s get into it...
My Personal Story:
Even after I got clean, the hardest part wasn’t just staying sober; it was believing I belonged.
I didn’t come from money. I didn’t come from privilege. I came from addiction, broken trust, and rock bottom. So, when I started walking into boardrooms, there was always this voice saying, “You don’t belong here.”
And that Inner Voice didn’t go away just because I worked hard.
I enrolled in every program I could find. I took multiple classes, studied late at night, and earned certifications, not because someone told me to, but because I was trying to build a new version of myself. One I could be proud of. One that felt real.
But even after all that effort, impostor syndrome still crept in. Every time I sat at a leadership table, or someone introduced me as “Director” or “Vice Mayor,” I felt like they were talking about someone else.
What I’ve learned is this: Feeling like a fraud doesn’t make you one. It makes you human, especially if you’ve had to rebuild yourself from the ground up.
You don’t have to silence the voice to move forward. You just need to stop letting it control you. Structure kept me grounded. Education boosted my confidence. But the biggest shift? Learning to lead myself, even when I didn’t feel ready. Because the goal isn’t to “kill” Impostor syndrome; it’s to recognize it, name it, and keep showing up regardless.
What is Impostor Syndrome?
Impostor syndrome, also known as the impostor phenomenon, is a well-documented psychological experience where high-achieving individuals constantly doubt their abilities and fear being exposed as frauds, despite clear evidence of their competence. Although it is not classified as a mental disorder, it is recognized in medical and psychological literature as a pattern of distorted self-perception, persistent self-doubt, and anxiety about being “found out.”
Impostor syndrome is not just an emotion or fleeting thought. It involves:
- Cognitive distortions: Attributing success to luck or external factors, discounting personal competence.
- Emotional reactions: Anxiety, shame, and sometimes depression can accompany these thoughts.
- Behavioral patterns: Overworking, procrastination, or avoiding new opportunities to avoid exposure as a “fraud”.
Researchers debate whether Impostor syndrome is a maladaptive coping strategy or a trauma response, but the consensus is that it’s a complex interplay of thoughts, emotions, and behaviors, not just a single feeling or reaction.
Examples of Impostor Syndrome
Here is what the peer-reviewed literature offers for scenarios:
- The High-Achieving Student: Consistently earns top grades but attributes their success to easy classes or luck, not their own effort. Might avoid applying to prestigious programs, fearing exposure.
- The New Professional: Attributes promotions or praise to “being in the right place at the right time”. Fears colleagues will discover their “incompetence.” Overworks to compensate for perceived inadequacy.
- The Minority in the Room: Feels like an outsider in academic or professional settings, believing recognition is based on diversity quotas rather than abilities.
- The Perfectionist: Sets unreasonably high standards and views any shortcoming as proof of being an impostor, rather than a normal part of learning.
Where Does Impostor Syndrome Originate?
Research consistently shows that Impostor syndrome can develop at various stages in life, often worsening during times of change or increased scrutiny. The roots are usually multi-layered.
Childhood:
- Family Dynamics and Parenting: Conditional approval, high expectations, or inconsistent feedback from parents can lead to internalized self-doubt and a belief that self-worth is tied to achievement. Family environments that emphasize perfectionism or compare siblings also promote feelings of impostor syndrome.
- Socialization: Praising only success or shielding children from failure can lead to perfectionism and a fear of not measuring up, both of which are linked to impostor syndrome in adulthood.
Adolescence:
- Academic Pressures: The move to more competitive academic environments in adolescence can heighten feelings of inadequacy. Continuous assessments, grades, standardized tests, and social comparisons can lead to ongoing self-doubt.
- Identity and Belonging: Adolescents who feel different or underrepresented because of race, gender, or socioeconomic status are especially vulnerable. The pressure to fit in or represent a group can increase feelings of being a fraud, even when achievements are genuine.
Young Adulthood and Higher Education:
- Transition to College or Professional Training: Impostor syndrome often appears or worsens during significant life changes, such as starting college, graduate school, or embarking on a new career. High-achieving environments and new peer groups can increase self-doubt, especially when surrounded by other talented individuals.
- Workplace Culture: In fields such as medicine and academia, impostor syndrome is prevalent among students, residents, and early-career professionals. The need to prove oneself and the fear of being “found out” are frequent themes.
Is Impostor Syndrome an Emotion, Thought, or Trauma Response?
Studies describe impostor syndrome as a pattern of thoughts and beliefs, not a single emotion or a direct trauma response. It often includes:
- Persistent thoughts of not being good enough, attributing success to luck, and discounting positive feedback.
- Emotional reactions like anxiety and shame accompany these thoughts.
- Behavioral responses, such as over-preparing, procrastinating, or avoiding challenges, are used to prevent being “exposed”.
While past trauma or adverse childhood experiences can influence impostor feelings, the syndrome itself is a complex mix of cognitive, emotional, and behavioral factors, shaped by both internal psychology and external environment.
How to Work Through Impostor Syndrome:
Here’s what the research and academic sources recommend for working through impostor beliefs:
- Name It and Normalize It: Recognize and label your feelings of impostor syndrome. Saying it out loud or writing it down can help you see it for what it is, a common experience, not a personal failing.
- Separate Feelings from Facts: Practice distinguishing between what you feel and what is objectively true. Keep a log of your achievements and positive feedback as evidence to counteract distorted thinking.
- Share Your Experiences: Discuss your experiences with trusted friends, mentors, or support groups. Group discussions and peer support have been shown to reduce feelings of isolation and help normalize these experiences.
- Challenge Perfectionism: Set realistic expectations for yourself and embrace mistakes as opportunities for growth. Celebrate progress, not just perfection.
- Practice Self-Compassion: Treat yourself with the same kindness you’d offer a friend. Recognize that self-doubt is a natural part of the growth and achievement process.
- Seek Feedback and Mentorship: Find mentors or colleagues who can provide objective feedback and encouragement. Mentorship has been shown to help recalibrate self-perception and build confidence.
- Use Cognitive-Behavioral Techniques: Techniques such as keeping an “attribution diary” (noting what you did to contribute to successes), adopting a growth mindset, and practicing reframing can help shift persistent negative beliefs.
- Professional Help: If impostor syndrome is significantly impacting your well-being, consider seeking help from a mental health professional. Evidence-based therapies, such as cognitive-behavioral therapy (CBT), have been shown to be effective for related patterns of thought and behavior.
- Celebrate Accomplishments:
Regularly acknowledge and celebrate your wins, big or small. This helps reinforce your sense of competence and counters the tendency to discount your achievements.
Final Thought:
If you’ve ever felt like you’re just playing the part, I’ve been there. That voice can whisper all it wants. You don’t have to believe it.
Keep building. Keep leading. Keep showing up. You've earned your seat.
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