Imposter SyndromeWhen you succeed and still don't believe you deserve it

8What is imposter syndrome?

“I must have been accepted by chance, and as soon as they find out I don't understand anything, they'll let me go.” A top-performing doctor, an engineer who just got promoted, or a student who graduated with distinction might say this. This inner voice that discredits every achievement is what is called imposter syndrome, and it is more common than most people who live with it realize.

An article from Cleveland Clinic defines imposter syndrome (or imposter phenomenon) as a persistent feeling of being a fraud, not believing your success is real, along with a fear of being found out. The article stresses that it is not a medical diagnosis; it is a pattern of self-doubt and a negative view of oneself that leads a person to attribute their success to outside factors such as luck, chance or other people's kindness. The phenomenon was first described in the 1970s in high-achieving women, and it later became clear that it affects everyone.

9Signs of imposter syndrome

• Downplaying your achievements and crediting them to luck or circumstances.
• Difficulty accepting praise or recognition.
• Excessive fear of failure and of the future.
• Constantly comparing yourself with others.
• Overworking or people-pleasing to cover up a “shortcoming.”
• Holding back from goals you could actually achieve.
• Anxiety tied to performance and managing tasks.

10Types of imposter syndrome

The Cleveland Clinic article cites researcher Valerie Young's classification of five patterns:

11The imposter syndrome cycle: why doesn't success reassure you?

1. 1
   A new task

   Anxiety and doubt: “I can't do it, and they'll find out.”

2. 2
   Reaction

   Either over-preparing and overworking, or putting it off and then rushing at the last minute.

3. 3
   Success

   The task really is completed successfully.

4. 4
   The wrong explanation

   “That's only because I worked extra hard,” or “It was a fluke.”

5. 5
   Back to the start

   The success does not add to your confidence, so the anxiety returns with the next task.

12Causes of imposter syndrome

• Parenting style: according to Cleveland Clinic, intense pressure on a child to excel in school or sports may be linked to years of self-doubt.
• An anxious attachment style and a constant need for reassurance.
• Competitive environments or transitional phases: a new job, a promotion, or advanced study.
• Perfectionism and tying self-worth to achievement alone.
• Cultural and social factors, and the systematic review points to higher rates in some minority groups.

13How imposter syndrome harms mental health

In the systematic review published in the Journal of General Internal Medicine in 2020, covering 62 studies and more than 14,000 participants, imposter syndrome was strongly linked to depression and anxiety, to poorer performance and job satisfaction, and to burnout among different groups of employees, including doctors. It also feeds overthinking and spoils the enjoyment of success.

14How do you get rid of imposter syndrome?

1. Name the feeling: “This is imposter syndrome talking, not the truth.”
2. Keep a record of your achievements and positive feedback, and go back to it.
3. Separate feeling from fact: feeling incompetent is not proof that you are.
4. Accept “good enough” instead of perfect.
5. Talk to a colleague or mentor you trust; you will often find they feel the same.
6. Ask for help when you need it, since that is part of competence, not the opposite of it.

If the feeling continues and affects your work or mood, cognitive behavioral therapy helps change the thoughts that feed the cycle, and you can start sessions in the outpatient clinics at Eradah. The first consultation is free and confidential.