How to Cope with Imposter Syndrome

Photo by Dani Meenan

By Holly Huepfel

Fear of failing, fear of being a fake, and the inability to enjoy success are all symptoms of the ever-persisting imposter syndrome.

Harvard Business Review defines imposter syndrome as “a collection of feelings of inadequacy that persist despite evident success.” I define it as the constant need to keep up with everyone in my LinkedIn feed and the pit in my stomach that forms whenever I see someone else’s success, convincing me that anything I do will never be enough. 

However, imposter syndrome isn’t usually associated with low self-esteem or a lack of self-confidence. In fact, it’s prevalent in high-achieving individuals—especially perfectionists—who suffer from self-doubt and an overwhelming feeling of intellectual fraudulence that prevents them from internalizing their own success. 

Experts believe that imposter syndrome begins during childhood. Parents often give labels to their children at a young age and compare them to their siblings. So, if your sibling was coined the “smart one” and you were the “sensitive one,” that may have been a key factor in its development. That being said, imposter syndrome doesn’t discriminate.

“Research suggests people who view themselves less positively are more susceptible,” said Alison Baren, assistant professor of psychology at Temple University. “Some research also suggests that women of color are at the highest risk. But, in reality, anyone can suffer from it––from a graduating college student to a senior academic professional. No one is immune.”

As someone who personally suffers from imposter syndrome, I can admit that it can be debilitating. As graduation and the job search approach, it has worsened and manifested itself into horrible insomnia and bursts of anxiety every time I’m given a task, even ones that I’m perfectly capable of tackling. Every time a colleague celebrates their own success on LinkedIn, I search for things to add to my plate so I don’t feel like I’m falling behind.

Aside from homeopathic sleeping remedies and breathing exercises, there are several coping mechanisms that I find helpful for this condition. Acknowledging its presence is the first step. Sharing these feelings with others is beneficial, as well.

“Just being aware that the phenomenon is common can help,” Baren said. “Recognizing that you’re not alone in feeling like a fraud can help mitigate some of the negative emotions tied to imposter syndrome.”

Make lists of your achievements so that you have documented proof of their value. Find a good support system. They will validate your successes even when you are unable to.

If you find yourself suffering from imposter syndrome, find solace in the knowledge that many of the people who you are comparing yourself to are likely struggling as well. Remember that you are far more capable than you think you are. You wouldn’t have got this far otherwise! It’s important to give yourself credit for your achievements—and remind yourself of that as often as you need to.