This article is part of a running series with Rowan University’s Wellness Center. This collaboration aims to educate students about personal well-being options. For further updates, follow @rowanuwellness on social.
Have you ever felt like you are not where you are supposed to be? Like you’re a fraud, and it’s only a matter of time before everyone finds out?
This feeling is more common than you might think. It’s called Imposter Syndrome, and it affects countless people, from students to professionals. But what exactly is Imposter Syndrome and how can you overcome it?
According to the National Institutes of Health (NIH), Imposter Syndrome (IS) is a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals. These individuals cannot internalize their success and subsequently experience pervasive feelings of self-doubt, anxiety, depression, and/or apprehension of being exposed as a fraud in their work, despite verifiable and objective evidence of their success. The terms Imposter Syndrome and Imposter Phenomenon (IP) are used interchangeably, with IP gaining more frequent use in recent literature.
When you are suffering from IS, you will start feeling like you don’t belong, or that others will eventually find out you’re not as capable as they think. You might fear failing or disappointing people, and sometimes, even when you succeed, you might credit it to luck rather than your own efforts. Some people also fear success because they think it will lead to higher expectations from others. It can be hard to accept praise, and you might hesitate to go for new opportunities unless you’re 100% sure you meet every requirement. Over time, this can lead to taking on too much work or feeling stressed, and in more serious cases, can even lead to depression.
Ever wondered what causes Imposter Syndrome?
Growing up with a lot of pressure to do well can make you doubt yourself as you get older. Traits like trying to be perfect, being afraid to fail, or always pushing yourself too hard can also cause these feelings. If you’re part of a marginalized group, it can make you feel like you don’t fit in or aren’t good enough in some situations.
Guess what? Imposter Syndrome can be fixed!
You need to start by acknowledging your feelings. When you start feeling like an imposter, remember that it’s just a feeling, not the truth. According to Ashley Abramson from (American Psychological Association 2021), Calling it “imposter syndrome” can help make those feelings less powerful. It’s also important to celebrate your achievements—keep a list of your successes, no matter how small, and look at it whenever self-doubt starts to creep in. This can help you focus more on what you’ve done rather than what you think you’re lacking.
Talking about how you feel can really help, too. Share your thoughts with trusted friends or mentors; you might be surprised to find out they feel the same way. Another good tip is to reframe your negative thoughts. Instead of saying, “I don’t know what I’m doing,” try telling yourself, “I’m still learning, and that’s okay.” Finally, if feelings of inadequacy are really affecting you, consider talking to a therapist. They can help you work through these emotions and find ways to cope better.
Imposter Syndrome is more common than we realize and affects people from all backgrounds. By understanding its causes, recognizing the signs, and using strategies to combat it, you can start embracing your accomplishments and feel more confident in your abilities. Remember, you’ve worked hard for your success, and you deserve to enjoy it!
Do you struggle with Imposter Syndrome? The Wellness Center at Rowan University offers Counseling Psychological Services where you can book an appointment and meet with an experienced therapist. If you found this post helpful, please share it with friends and colleagues who might be feeling the same way.
Citations:
National Institutes of Health. (2023). Imposter syndrome: What it is and how to overcome it. NIH Behavioral Health Division. https://www.ncbi.nlm.nih.gov/books/NBK585058/
American Psychological Association. (n.d.). Overcoming imposter syndrome and embracing success. APA. https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon
Written by:
Abdur Rahaman Mahmud (Aniket) Shafin
Rowan University student and Wellness Center intern