Feeling Like a Fraud? The Psychology Behind Imposter Syndrome and How to Beat It
Imposter syndrome, is a psychological experience where individuals doubt their accomplishments and have a persistent fear of being exposed as frauds, despite evident success. This phenomenon is prevalent across various professions and demographics, affecting both seasoned professionals and newcomers alike. Understanding the roots of imposter syndrome and implementing effective strategies can help individuals overcome these feelings and embrace their achievements.
Imposter syndrome manifests as chronic self-doubt, feeling like a fraud, and the inability to internalise success. Individuals experiencing this often attribute their achievements to external factors such as luck or timing, rather than their skills or effort. This mindset can lead to increased anxiety, stress, and a reluctance to pursue new opportunities.
The Role of Schemas in Imposter Syndrome
Imposter syndrome doesn’t appear out of nowhere—it often begins in childhood, shaped by early experiences that influence how we see ourselves. Over time, these experiences can lead to deeply ingrained beliefs, or schemas, that fuel feelings of self-doubt and fraudulence. As individuals try to cope with these distressing beliefs, they may develop maladaptive coping modes that further reinforce imposter syndrome.
How Childhood Experiences Shape Imposter Syndrome
Our earliest relationships and experiences lay the foundation for how we view our abilities and self-worth. When a child repeatedly receives messages that they are not good enough, incapable, or only valued for their achievements, these beliefs become deeply embedded and persist into adulthood.
Excessive Criticism or High Expectations – Children who are frequently criticised for mistakes or expected to achieve perfection may grow up believing that they will never be good enough, no matter what they accomplish.
Parental Overprotection or Undermining Independence – When caregivers take over tasks or express doubt in a child’s ability to succeed, the child may internalise the belief that they cannot function independently. This can lead to persistent self-doubt, even when they are capable.
Lack of Emotional Validation – Growing up in an environment where achievements are dismissed or where love and approval are conditional on success can create a deep-seated fear of failure and a sense of unworthiness.
These experiences can give rise to maladaptive schemas.
Schemas: The Core Beliefs Behind Imposter Syndrome
Schemas are the deeply held beliefs that influence how we see ourselves and the world. These beliefs are formed in childhood in response to emotional needs not being met. When these beliefs are negative and rigid, they can make even high-achieving individuals feel like frauds. Several maladaptive schemas are particularly linked to imposter syndrome:
Failure Schema – This schema involves a pervasive belief in one's own inadequacy and the expectation of failure, even when evidence suggests otherwise. Individuals with this schema may constantly feel like failure is inevitable, leading them to dismiss their successes as mere luck.
Unrelenting Standards Schema – This schema is characterised by an internal pressure to meet excessively high expectations and a belief that anything less than perfection is unacceptable. Those with this schema may feel that their achievements are never enough, feeding into the feeling of imposter syndrome when they fall short of unrealistic goals.
Defectiveness/Shame Schema – This schema stems from the belief that one is fundamentally flawed, defective, or unworthy of love and success. People with this schema may attribute their achievements to external factors rather than internal ability, reinforcing imposter syndrome.
Dependence/Incompetence Schema – This schema leads individuals to believe that they are incapable of handling life’s challenges on their own. Even when they succeed, they may feel as though they have relied on others too much, minimising their own contributions and deepening feelings of being an imposter.
Because these schemas are often painful, individuals develop coping modes to manage their distress.
Maladaptive Coping Modes: How We Respond to Imposter Syndrome
When individuals feel overwhelmed by self-doubt and imposter feelings, they often develop unconscious ways of coping. These coping modes may provide short-term relief but ultimately reinforce the cycle of self-doubt and fraudulence.
The Overcompensator Mode – Some individuals react by pushing themselves to extremes, working excessively hard to avoid failure and prove their worth. This overcompensation can lead to burnout and reinforce imposter feelings.
The Compliant Surrender Mode – Others may accept their self-doubt as truth, avoiding challenges, not speaking up in professional settings, or turning down opportunities for growth due to fear of failure. They may struggle to set boundaries and say no to opportunities avoid criticism or disappointing others.
The Avoidant Protector Mode – To cope with feelings of inadequacy, some individuals may disengage from situations where their competence might be evaluated, avoiding work, procrastinating, or withdrawing emotionally. While this prevents immediate distress, it also reinforces the belief that they are not capable.
Understanding these schemas and coping modes can help individuals recognise patterns that contribute to imposter syndrome and work toward changing them through self-awareness, cognitive restructuring, and therapeutic interventions like schema therapy.
How to Overcome Imposter Syndrome
1. Recognise and Acknowledge Imposter Feelings
The first step in combating imposter syndrome is to become aware of these feelings when they arise. Acknowledge them without judgment and understand that experiencing self-doubt is a common human experience. By identifying these thoughts, you can begin to address and challenge them.
2. Challenge Negative Self-Talk
Imposter syndrome is often fueled by a harsh inner critic. When negative thoughts emerge, question their validity. Ask yourself if there is concrete evidence to support these beliefs or if they are based on unfounded fears. Replacing negative self-talk with positive affirmations can gradually shift your mindset.
3. Reframe Your Perspective
Instead of viewing challenges as threats, see them as opportunities for growth and learning. Embrace the idea that making mistakes is a natural part of the learning process and does not diminish your worth or abilities. This reframing can help to reduce the fear of failure and encourage a more resilient outlook.
4. Seek Support and Share Your Feelings
Talking about your imposter feelings with trusted friends, colleagues, or mentors can provide perspective and reassurance. Often, you'll find that others have experienced similar feelings, which can normalise your experience and reduce feelings of isolation.
5. Celebrate Your Achievements
Take time to reflect on your accomplishments and recognise the effort and skill that contributed to them. Keeping a "wins" journal where you document your successes can serve as a tangible reminder of your capabilities and progress.
6. Consider Professional Help
If feelings of imposter syndrome are significantly impacting your life, seeking the guidance of a mental health professional can be beneficial. Therapies such as schema therapy have been shown to be effective in addressing the underlying beliefs that contribute to imposter syndrome. By working through these maladaptive schemas, individuals can develop a healthier self-concept and reduce feelings of fraudulence.
Final Thoughts
Overcoming imposter syndrome is a gradual process that involves self-awareness, challenging negative thought patterns, and embracing our achievements. By understanding the role of underlying schemas and implementing targeted strategies, we can shift our mindset and build a more accurate and positive self-perception. Remember, experiencing self-doubt is a common aspect of the human experience, but it doesn't define our worth or capabilities. Embracing successes and recognising your inherent value are essential steps toward personal and professional fulfilment.
References
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., ... & Hagg, H. K. (2019). Prevalence, predictors, and treatment of imposter syndrome: a systematic review. Journal of General Internal Medicine, 34(10), 2005-2016.
Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241-247.
Kolligian, J., Jr., & Sternberg, R. J. (1991). Perceived fraudulence in young adults: Is there an 'imposter syndrome'? Journal of Personality Assessment, 56(2), 308-326.
Vergauwe, J., Wille, B., Feys, M., De Fruyt, F., & Anseel, F. (2015). Fear of being exposed: The trait-relatedness of the imposter phenomenon and its relevance in the work context. Journal of Business and Psychology, 30(3), 565-581.
Young, J. E., Klosko, J. S., & Weishaar, M. E. (2003). Schema therapy: A practitioner's guide. Guilford Press.