How to beat imposter syndrome

Do you struggle to confidently own your achievements and feel like a fraud among your peers? Chances are you're suffering from imposter syndrome. Here we discuss what it is and how to overcome it

What is imposter syndrome?

Also known as imposterism, imposter phenomenon or fraud syndrome, imposter syndrome is a form of self-doubt that makes people believe that they don't deserve their success and that they're not as smart, talented or capable as they really are, or as others perceive them to be.

'You might have achieved things and others see your success, but inside, you doubt yourself and worry that you'll be exposed as a fraud,' explains Dan Wilbeck, HR consultant at Wilbeck HR.

While not recognised as a mental health issue, it is a psychological feeling that makes you feel like it'll only be a matter of time until you're 'found out'. Just because these fears are unfounded doesn't make them less real.

People suffering from imposter syndrome often attribute their success to luck or chance, rather than acknowledging their own intelligence, qualifications and hard work.

For example, in university students imposter syndrome might manifest as a feeling of not being smart or capable enough to study at university level, despite being accepted onto a course with top A-level grades. As a graduate, you might feel like you don't deserve to get the job over other candidates, despite being just as qualified.

According to a leading imposter syndrome researcher, there are five main types of imposters:

•  Perfectionist - strives for perfection in every aspect of their lives and feels inadequate if they don't achieve this.
•  Natural genius - doesn't believe in their own intelligence or competence and doubts themselves if they don't get something right the first time.
•  Soloist - feels like a failure if they have to ask for help or support and doubts their abilities since they couldn't figure it out on their own.
•  Expert - feels like a fraud for not knowing everything there is to know about a subject.
•  Superhero - works harder than anyone else to prove they're not an imposter  and if they don't reach the highest level think they're a failure.

Read up on looking after your mental health at university.

How common is imposterism?

Imposter syndrome can make you feel pretty isolated but it affects more people than you think. Research suggests that at least 70% of adults experience imposter syndrome at least once in their lives and that it's more common among women, those from ethnic minorities and low socioeconomic backgrounds, as well as high achievers.

'Imposter syndrome is pretty common among students,' says Tracy Mayes, academic skills adviser at the University of Sheffield. 'University life, with the greater independence that it brings, is the perfect environment for these feelings to manifest and students often start questioning if they're good enough and how they compare to their peers.'

In fact, in 2022 the University of Law discovered that nearly half of university students suffer from imposterism.

However, anyone can experience imposter syndrome at any time and it's not limited to academic or work situations. It can arise in your personal life too, affecting friendships and relationships.

How do I know if I'm struggling with imposter syndrome?

'It affects people thorough anxieties, stress, and a constant fear of failure,' says Dan. 'You might hesitate to take on new challenges or opportunities because you're scared you won't measure up. It can even end up holding you back from your full potential.'

Other signs of imposterism include:

• overthinking tasks and overworking all the time
• feeling unsure of yourself whenever you voice an opinion
• downplaying your knowledge/intelligence/expertise to others
• being overly sensitive to constructive criticism
• focusing on what you haven't achieved rather than what you have
• agonising over small mistakes or flaws
• deflecting praise or compliments (struggling to take credit for your achievements)
• feeling undeserving of success
• feeling socially anxious (as you're bound to be 'found out').

Does this sound like you? If so this complete lack of confidence in your abilities can impact your student experience in a number of ways. For example, it could:

• prevent you from putting yourself forward and participating in lectures and seminars
• make you second-guess joining a group or society
• stop you from embracing networking or work experience opportunities.

When it comes to the world of work it can:

• hold you back at professional events
• stop you searching for development and training opportunities
• put you off applying for a promotion
• prevent you from seeking and pursuing new roles.

What can I do to overcome imposter syndrome?

• Call it out - Naming something gives you power over it so acknowledge these feelings for what they really are. Instead of telling yourself you're inadequate or a fraud, tell yourself you're struggling with imposter syndrome. Once you've identified it you can employ strategies to deal with it and seek the right help and support.
• Recognise it's normal - 'Lots of successful people feel this way sometimes,' says Dan. 'Knowing you're not alone can take some of the sting out of it.'
• Speak to people - 'Share your feelings with friends, family, or even a therapist if you need to,' advises Dan. 'Getting outside perspectives can help you see things more clearly and realise you're doing just fine.' They can offer moral support, make you feel less alone and even allay some of your imposterism fears. Discover where to find help at university.
• Stop seeking perfection - 'Accept that perfection isn't possible. We're humans, not machines,' says Tracy. Let go of the idea that you have to be perfect all the time. This doesn't have to mean lowering your standards - you can still aim to do your best but accept that your best is good enough. Switch your focus. Concentrate more on your progress rather than a perfect end goal.
• Celebrate your strengths - 'To have got this far in your study or work journey, you must be doing some things really well,' encourages Tracy. Concentrate on what you're good at and acknowledge and own your strengths and accomplishments. Keep a record of positive feedback from others, be it course mates, lecturers or employers and read it when you need a boost. Remind yourself of your successes and let them build your confidence.
• Don’t be afraid of failure - Reframe your thoughts on failure - it's a natural part of the learning process and everyone makes mistakes, even the highest achieving student. One less than perfect grade, a late submission or missing out on the first job you apply for doesn't make you undeserving of your other successes.
• Challenge negative thoughts - 'When you catch yourself thinking you're not good enough, ask yourself where that's coming from,' says Dan. 'Look at the evidence of your achievements and remind yourself of your strengths.' If your thoughts aren't rational don't let them win.
• Stop comparing yourself to others - It's easy to do but measuring yourself against course mates, work colleagues, friends or those you follow on social media is a recipe for disaster. Everyone is different and we all have different strengths and weaknesses. The important thing to remember is that someone else's success doesn't highlight your flaws so stop comparing.
• Continuously educate yourself - If there are genuine gaps in your knowledge and skills that need to be addressed in order to eradicate persistent feelings of self doubt, then tackle them head on. Don't allow them to fuel your imposter syndrome. Sign up to study skills sessions, join a revision group, make an appointment with a university careers adviser or apply for an internship or period of work experience. The same applies when it comes to graduate jobs - ask for more in-house training and development or upskill by taking free online courses or microcredentials.

Feelings of imposterism are hard to banish completely, but 'by taking these steps, you can start to quiet that voice of self-doubt and step into your own greatness a little more confidently, and that feeling of being a fraud? It'll become a distant echo rather than a constant companion,' adds Dan.

Find out more

• Read about 5 ways to manage student stress.