How to beat imposter syndrome

What is imposter syndrome?

Imposter syndrome is a form of self-doubt that makes people believe 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.

It's also known as:

• imposterism
• imposter phenomenon
• fraud syndrome.

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.

At university, imposter syndrome might show up as a feeling of not being smart or capable enough to study at degree level, despite being accepted onto a course with top A-level grades. 'You may downplay or dismiss the significance of experiences or achievements as not worthy of recognition,' explains Andy Port, career consultant at the University of Southampton. 'For example, you may dismiss the value of a part-time job working in a bar or a supermarket alongside your studies when beginning the graduate recruitment process. For some students from non-traditional university backgrounds, such feelings may be more common,' adds Andy.

As a graduate, you might feel like you don't deserve to get the job over other candidates, despite being just as qualified.

Read up on looking after your mental health at university.

Different types of imposter syndrome

According to research, 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 they think they're a failure.

How common is imposter syndrome?

Imposter syndrome makes you feel 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
• high achievers.

Students can be particularly susceptible too. University is the perfect environment for these feelings to manifest. 'The increasing prevalence of social media, allied with human beings' inclination to compare themselves to others, together with a lack of confidence in one's own skills and achievements, can all come together and result in students starting to question if they are good enough,' says Andy.

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?

'Some of the key signs that you may be experiencing imposter syndrome are feeling anxious, stressed or fearful,' points out Andy. 'Feeling like this to some degree is entirely normal when we experience new people or situations. It is when such feelings dominate unduly or hold you back from achieving your potential that they become difficult.'

Other signs include:

• feeling constantly afraid of failure
• 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 affect 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 people feel this way. Knowing you're not alone can take some of the sting out of it.
• Speak to people - 'Share your feelings with friends, family, a careers advisor or even a therapist if you need to,' advises Andy. Outside perspectives help you to see things more clearly. They can offer moral support, make you feel less alone and even allay some of your fears.
• Stop seeking perfection - Let go of the idea that you must be perfect all the time. This doesn't mean lowering your standards - you can still aim to do your best, but accept that your best is good enough. 'Constantly striving for perfection can be mentally exhausting and ultimately, rather self-defeating,' says Andy. 'At university, you have more time to perfect an assignment, for example, than you will typically have in the world of work. Learn to become comfortable with producing work that is 'good enough' to meet the required goals.'
• Celebrate your strengths - Concentrate on what you're good at and acknowledge your strengths and accomplishments. Keep a record of positive feedback from others and read it when you need a boost. Remind yourself of your successes and let them build your confidence. 'Often students and graduates struggle to identify and give due recognition to their strengths,' explains Andy. 'They also worry about sounding immodest to their peers and future employers. Remember that the graduate recruitment process is a marketing exercise. As such, recognising, valuing and evidencing your strengths can assist you in standing out to employers.'
• Don't be afraid of failure - Reframe your thoughts on failure. It's a natural part of learning 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. If your thoughts aren't rational, don't let them win. Andy adds, 'This is where speaking to a trusted person, such as a career adviser, can provide you with a different perspective on your current thoughts.'
• 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, tackle them head-on. Don't allow them to fuel your imposter syndrome. Sign up for 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 or upskill by taking free online courses or microcredentials.

Find out more

• Read about 5 ways to manage student stress.