The Five Types of Impostor Syndrome

According to researcher Dr. Valerie Young, there are five impostor types:

1. The Perfectionist. This type of imposter syndrome involves believing that, unless you were absolutely perfect, you could have done better. You feel like an imposter because your perfectionistic traits make you believe that you're not as good as others might think you are.
2. The Expert. The expert feels like an imposter because they don't know everything there is to know about a particular subject or topic, or they haven't mastered every step in a process. Because there is more for them to learn, they don't feel as if they've reached the rank of "expert."
3. The Natural Genius. In this imposter syndrome type, you may feel like a fraud simply because you don't believe that you are naturally intelligent or competent. If you don't get something right the first time around or it takes you longer to master a skill, you feel like an imposter.
4. The Soloist. It's also possible to feel like an imposter if you had to ask for help to reach a certain level or status. Since you couldn't get there on your own, you question your competence or abilities.
5. The Superperson. This type of imposter syndrome involves believing that you must be the hardest worker or reach the highest levels of achievement possible and, if you don't, you are a fraud.

What Does Imposter Syndrome Feel Like?

Some common characteristics of imposter syndrome include:

• An inability to realistically assess your competence and skills
• Attributing your success to external factors
• Berating your performance
• Fear that you won't live up to expectations
• Overachieving?
• Sabotaging your own success
• Self-doubt
• Setting very challenging goals and feeling disappointed when you fall short

Impact of Imposter Syndrome

For some people, impostor syndrome can fuel motivation to achieve, but this usually comes at the cost of experiencing constant anxiety. You might over-prepare or work much harder than necessary, for instance, to "make sure" nobody finds out you are a fraud. Eventually, anxiety worsens and may lead to depression.

This sets up a vicious cycle, in which you think that the only reason you survived that class presentation was that you stayed up all night rehearsing. Or you think the only reason you got through that party or family gathering was that you memorized details about all the guests so you would always have ideas for small talk.

The problem with impostor syndrome is that the experience of doing well at something does nothing to change your beliefs. The thought still nags in your head, "What gives me the right to be here?" The more you accomplish, the more you just feel like a fraud. It's as though you can't?internalize?your experiences of success.

This makes sense in terms of social anxiety if you received early feedback that you were not good in social or performance situations. Your core beliefs about yourself are so strong that they don't change, even when there is evidence to the contrary. The thought process is that if you do well, it must be the result of luck.

with a proactive mindset and practical strategies, they can overcome Imposter Syndrome and continue to excel in their endeavors.

1. Acknowledge and Normalize: The first step in overcoming Imposter Syndrome is recognizing its presence. Understand that many accomplished individuals experience self-doubt and feelings of being a fraud. Realize that Imposter Syndrome is a common phenomenon and that you are not alone in your struggle.
2. Challenge Your Inner Critic: Imposter Syndrome thrives on self-doubt and negative self-talk. Challenge those critical thoughts by seeking evidence of your accomplishments and reminding yourself of the hard work and dedication that got you to where you are. Replace self-defeating thoughts with positive affirmations and celebrate your successes.
3. Embrace Vulnerability: Open up to trusted individuals about your feelings of Imposter Syndrome. Share your concerns and fears, and you will likely discover that many others have experienced similar emotions. Connecting with a supportive network can provide valuable perspective, encouragement, and reassurance.
4. Focus on Growth and Learning: Embrace a growth mindset that views challenges and setbacks as opportunities for growth and learning rather than confirmation of incompetence. Shift your focus from seeking perfection to seeking progress. Embrace continuous improvement, and view mistakes as stepping stones towards mastery.
5. Set Realistic Expectations: High achievers often hold themselves to exceedingly high standards, making it easier to fall into the Imposter Syndrome trap. Set realistic and achievable goals, allowing yourself to acknowledge incremental progress. Remember that success is a journey, and setbacks are part of the process.
6. Celebrate Your Expertise: Imposter Syndrome can make you overlook your own expertise and competence. Take stock of your skills, experience, and accomplishments. Write down a list of your achievements and refer to it when self-doubt arises. Recognize that your achievements are a result of your abilities and hard work.
7. Seek Support and Mentorship: Surround yourself with mentors, coaches, or peers who can provide guidance and support. Seek their feedback and learn from their experiences. Engaging with those who believe in your capabilities can help you build confidence and develop a more accurate self-perception.
8. Embrace Failure as a Stepping Stone: High performers tend to fear failure and see it as evidence of their inadequacy. Embrace failure as a natural part of the learning process. Understand that setbacks and mistakes are opportunities for growth, resilience, and developing new skills.

Overcoming Imposter Syndrome is a continuous journey rather than a destination. Embrace your accomplishments, trust in your abilities, and have faith in your unique perspective. By implementing these strategies and cultivating self-compassion, high performers can conquer Imposter Syndrome and unleash their full potential.

To better understand what imposter syndrome is, it might be helpful to see what it looks like in everyday life. Here are a few examples of what it's like to experience imposter syndrome:

• You've been working in a certain role for a couple of months, yet when people call you by your formal title, you feel like a fraud because you haven't mastered that position.
• You've started your own business; however, you don't like to promote yourself because you don't have the same level of experience or expertise as others in your field, making you feel like a fraud.
• You've been nominated for an award, but you feel like an imposter at the recognition ceremony because you don't feel that your achievements are good enough to warrant the nomination.

The term “impostor phenomenon” was coined in 1978 by Georgia State University psychology professor Pauline Clance and psychologist Suzanne Imes in a study of high-achieving women. These psychologists discovered that many of their female clients seemed unable to internalise and accept their achievements. Instead, in spite of consistent objective data to the contrary, they attributed their successes to serendipity, luck, contacts, timing, perseverance, charm, or even the ability to appear more capable than they felt themselves to be (i.e faking it).

What Causes It?

In the earliest studies, researchers found that imposter syndrome was connected to factors including early family dynamics and gender stereotypes.2 Subsequent research has shown, however, that the phenomenon occurs in people of all backgrounds, ages, and genders.

Family Upbringing

Research suggests that upbringing and family dynamics can play an important role in imposter syndrome. Specifically, parenting styles characterized by being controlling or overprotective may contribute to the development of imposter syndrome in children.5

For example, you might have come from a family that highly valued achievement. Or you may have had parents who flipped back and forth between offering praise and being critical.

Studies also suggest that people who come from families that experienced high levels of conflict with low amounts of support may be more likely to experience imposter syndrome.6

New Work or School Opportunities

We also know that entering a new role can trigger impostor syndrome. For example, starting college might leave you feeling as though you don't belong and are not capable. You may also experience the same feelings when starting a new position at work.

Imposter syndrome appears to be more common when people are going through transitions and trying new things.7 The pressure to achieve and succeed, combined with a lack of experience, can trigger feelings of inadequacy in these new roles and settings.

Personality

Certain personality traits have also been linked to a higher risk of experiencing imposter syndrome. Some traits or characteristics that might play a role include:8

• Low self-efficacy: Self-efficacy refers to your belief in your ability to succeed in any given situation.
• Perfectionism: Perfectionism plays a significant role in impostor syndrome. You might think that there is some perfect "script" for conversations and that you cannot say the wrong thing. You may also have trouble asking for help from others and procrastinate due to your own high standards.
• Neuroticism: Neuroticism is one of the big five personality dimensions that is linked to higher levels of anxiety, insecurity, tension, and guilt.?

Social Anxiety

Impostor syndrome and social anxiety may overlap. A person with social anxiety disorder may feel as though they don't belong in social or performance situations, for instance.

You might be in a conversation with someone and feel as though they are going to discover your social incompetence. Or you may be delivering a presentation and feel as though you just need to get through it before anyone realizes you really don't belong there.

While the symptoms of social anxiety can fuel imposter syndrome, this does not mean that everyone who experiences imposter syndrome has social anxiety or vice versa. People without social anxiety can also feel a lack of confidence and competence. Imposter syndrome often causes normally non-anxious people to experience a sense of anxiety when they are in situations where they feel inadequate.

Imposter Syndrome vs. Discrimination

Feeling like an outsider isn't necessarily a result of imposter syndrome. In some cases, it can occur due to actual discrimination or exclusion due to systemic bias. With imposter syndrome, the feeling of being an outsider is caused by internal beliefs. With discrimination, the feeling is caused by the actions of others.