Identity Doubt: Root Causes, Classifications, and Strategies for Managing Self-Doubt
Feeling Like a Phony? The Guide to Imposter Syndrome
Embrace those nagging doubts and fears of being discovered as a fraud. We're diving into the Deep End of self-doubt with an unfiltered look into Imposter Syndrome.
What is Imposter Syndrome?
It's that sneaky little voice inside your head telling you that your success isn't real. It's the belief that you're just coasting on a wave of luck, and one day, everyone will see the reality: you're a fraud.
Yes, we're talking about Imposter Syndrome, a phenomenon spotted by psychologists Suzanne Imes and Pauline Rose Clance back in the '70s. It's a common cognitive distortion affecting people across different walks of life, but it's not recognized as a mental health condition.
Imposter Syndrome: A Perfectly Imperfect Mindset
Here's where it gets interesting: multiple factors, from personality traits to cultural expectations, can contribute to feelings of inferiority. Whether you're a perfectionist, superhuman, expert, soloist, or natural genius, you can experience Imposter Syndrome in unique ways.
A commanding presence in Brad's life, Imposter Syndrome had him feeling like a cheese ball mimicking successful people without actually understanding why they were successful. Even when praised for his achievements, Imposter Syndrome would make him feel like a fraud, unworthy of the accolades.
Why It's Everywhere, and Why It Matters
The truth is, like a weed in a garden, Imposter Syndrome tends to pop up in various areas of life—academia, jobs, relationships, and even your favorite hobbies. And it's not just a subjective experience—it also has systemic consequences.
For instance, in a predominantly white, male-dominated industry, a woman might feel like she doesn't belong and that someday people will find her out. This lack of representation and self-doubt can atrophy the growth of underrepresented groups, stifle the spread of new ideas, and curb diversity in the long run.
The Dark Side: Depression, Anxiety, and Imposterism
Imposter Syndrome is often accompanied by depression and anxiety. The void that depression creates can make it incredibly difficult to acknowledge victories or recognize strengths. Meanwhile, anxiety can leave you a prisoner of others' perceptions and expectations. With Imposter Syndrome, these emotions create a vicious cycle that solidifies feelings of inadequacy, generating even more anxiety.
The 5 Types of Imposter Syndrome
Professor Valerie Young, Ed.D., has helpfully categorized the types of Imposter Syndrome into five subtypes:
- The Perfectionist: Schooled by high expectations, the Perfectionist sets impossible standards not just for themselves, but for others as well. Imperfection feels like failure, and self-doubt is a constant companion.
- The Superhuman: Unlike a Perfectionist, what the Superhuman craves is the title of "Jack/Jill of All Trades." With an all-consuming focus on sheer capacity, they overextend themselves in the pursuit of mastery.
- The Natural Genius: This individual believes they should excel at everything without putting forth much effort or undergoing extensive coaching. Failing to achieve perfection in a task desecrates their sense of self-worth.
- The Soloist: The Soloist is a lone wolf, reluctant to accept assistance or collaborate with others. Success occurs only through independent accomplishment, and asking for help is a sign of failure.
- The Expert: The Expert pursues perfection by amassing knowledge. They believe they must know everything, forcing them to seek multiple degrees or excessive certifications to prove their mastery of a field.
Occupation, Genes, and Social Media: Understanding the Origins
Many factors can contribute to feelings of inferiority, including personality traits, upbringing, work environments, and even the impact of social media. Understanding these roots can help us tame the beast of Imposter Syndrome.
For example, research shows that highly neurotic individuals, perfectionists, and those with low self-esteem are at higher risk of developing Imposter Syndrome. A person's early relationship with their parents can play a significant role, as well. Overprotective, controlling parents or a family placing too much emphasis on achievement can fuel feelings of inadequacy.
Social media can also play a role in fanning the flames of Imposter Syndrome. Surrounded by candid shots of people's best moments posted on Instagram or LinkedIn, we can't help but measure ourselves and our accomplishments against their seemingly perfect lives.
Symptoms of Imposter Syndrome
Imagine being caught in an endless loop of anxiety, self-doubt, and the fear of being exposed as an imposter. The Imposter Cycle is self-destructive and crippling. As you juggle competing tasks, you might find yourself either overpreparing or procrastinating. This very cycle will make it difficult to accept positive feedback from others and diminish the impact of your accomplishments.
Other signs of Imposter Syndrome include overpreparation, fear of failure, denial of your abilities, and fear of success that can lead to burnout.
Breaking the Cycle: A Freedom Guide
Don't let Imposter Syndrome hold you hostage any longer. Here are four essential tips to help you break free:
- Reframe Your View of Competence: Question your perfectionist standards. Accept that good enough is indeed good enough. Focus on progress rather than perfection, and celebrate the baby steps you make.
- Own Your Success: Don't brush off your achievements as mere luck. Acknowledge the role that your efforts and abilities played in your successes. Celebrate your victories and take pride in your achievements.
- Reassess the Gap Between Yourself and Others: Learn to see others as human, just like yourself. Understand that everyone faces challenges, suggestions from Dr. Brene Brown, and be mindful of the stories you're telling yourself about others.
- Stay Mindful of Your Thoughts: Practice mindfulness exercises to combat negative self-talk and replace it with positivity. Catch your thoughts and challenge them with facts and evidence.
Remember, you're not alone in this fight. Millions of people worldwide are experiencing Imposter Syndrome, so lean on your friends, family, and community for support. And remember, it's okay to ask for help when you need it.
Sources:1. Young, V. (Ed.). (2011). The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It. Penguin.2. Bennett, M. J. L. (2003); The Nature and Causes of the Imposter Phenomenon: A Meta-Analytic Review of Studies from 1985 to 20033. University of California, Berkeley. (2017, Sept 22). Admitting your imposter syndrome can boost self-esteem, study finds. ScienceDaily. Retrieved October 19, 2022 from www.sciencedaily.com/releases/2017/09/170922132850.htm4. American Psychological Association. (2020, April 21). How to deal with imposter syndrome during COVID-19. APA.org. Retrieved October 19, 2022 from www.apa.org/news/apa/2020/04/21/deal-imposter-syndrome-covid-195. Burke, S. (2019, Dec 27). How social media is ruining our self-esteem, and what we can do about it. FastCompany.com. Retrieved October 19, 2022 from www.fastcompany.com/90400661/how-social-media-is-ruining-our-self-esteem-and-what-we-can-do-about-it6. Rosen, L. D. (2019, Mar 8). Mindfulness may help combat imposter syndrome, according to new research. Time.com. Retrieved October 19, 2022 from time.com/5556091/mindfulness-imposter-syndrome-workplace-mental-health/7. De La Rosa, K. (2017, June 27). Expert, Superhero, Natural Genius, Soloist, Perfectionist: How to Identify Each Impostor Syndrome Personality Type. Inc.com. Retrieved October 19, 2022 from www.inc.com/jessica-stillman/how-to-identify-each-impostor-syndrome-personality-type.html8. Sans, E. (2019, Feb 7). 5 common work habits that cause imposter syndrome and what to do instead by Emily Sans. Mindbodygreen.com. Retrieved October 19, 2022 from www.mindbodygreen.com/articles/work-habits-impostor-syndrome
- Science can provide insights into the root causes of Imposter Syndrome, helping us understand its various subtypes like Perfectionism, Superhuman, Natural Genius, Soloism, and Expertism, which can be found in the realms of health-and-wellness, education-and-self-development, and personal-growth.
- Recognizing that Imposter Syndrome is not limited to academia or work environments but also affects our hobbies and relationships, it becomes crucial to address its systemic consequences for the betterment of overall mental health and the promotion of personal growth.