Imposter syndrome. We all heard it and all students have felt it but, what exactly is it? Though not listed as a disorder in the Diagnostic and Statistical Manual(DSM), the imposter phenomenon is extremely common. According to Psychology Today, Imposter Syndrome is a feeling of underestimating one’s own achievements and feeling as though they do not belong with their respective peers (n.d.). We have all felt that way one time or another. Think about this scenario: you are sitting in an honors class listening to all of your classmates talk about their new research, new positions, awards and then can’t find anything to say about your own journey. It’s hard to sit there and feel as though you “faked your way” into this class, this program, or this new job you really wanted. This is especially true in grad school when you have individuals with different life experiences ending up in your classroom.
According to VeryWellMind, there are five distinct scenarios where an individual might feel like they don’t belong: the perfectionist, the expert, the natural genius, the soloist, and the superperson(Cuncic, 2022).
- The perfectionist is a representation of a person who always puts themselves on a high standard. Unless they complete every task to their version of “perfection,” it will be difficult to accept anything otherwise. However, this can take a mental toll on you trying to achieve something that may not be feasible. Of course you always want to try your best, but the emphasis in that merit is the word “try,” not best.
- The expert feels bad because they do not know everything there is to know about their field or subject. We have all been there in class where the professor name drops an author or researcher that we never heard of but other students did. It feels as though you are behind however, keep in mind that everyone comes from different walks of life. That individual could have had more specialized training in one area, or maybe just spent more time in the field.
- The natural genius feels like they do not belong due to not understanding a topic from the get-go. Some things come more naturally than others, and that is fine! Things that you pick up quicker might be harder for someone else, and that is okay. You mustn’t let yourself get discouraged over something you WILL get if you try hard enough.
- The soloist prefers to work alone and feels uncomfortable asking for help. This is one that resonates the most with me. I feel as though if I can’t figure something out on my own, I am a failure. There is no shame in asking for help! Collaboration is always helpful. Look at all of those papers you read for class, are any of them single authored? Nope.
- The super-person is the last trait Cuncic lists (2022). This is similar to the perfectionist as this person thinks that they need to be the best, highest standing, or most superior in achievements or else they somehow don’t deserve to be in that space. It’s okay to let go and it’s okay to not be the best all the time. Try your best and that is all that matters. Trust me, graduate professors do NOT expect you to bring your A-game for every assignment and do every reading( they actually recommend picking and choosing based on your personal style).
Okay, cool, I know the label but what can I do about it? Is it something that can just go away if I work harder? Sadly, no. Imposter syndrome stems deeper than your own capabilities. It is more so about your personal confidence and how you view yourself. According to the American Psychological Association, it doesn’t help that grad schools cultivate an environment revolving around competition(Palmer, 2021). The APA also lists a few ways to help quell those feelings of imposterism such as: learning the facts, sharing your feelings, celebrating your success, letting go, cultivating self compassion, sharing failures, and acceptance.
Learning the facts requires self reflection and seeing why you deserve your role. It is meant to “monitor your internal dialogue,” and remind yourself that you worked hard to get here and achieved many accomplishments(Palmer, 2021). It is important to share how you feel with others because odds are, you are not alone in your feelings. It opens doors for letting people in and even building bonds with your group! It is also a good idea to celebrate your own successes, since those with negative senses of self do not register their own achievements. You have gotten so far from when you first started, and progress is always an achievement. Letting go of being perfect all the time is another method to overcome these negative feelings. I will admit, it’s easier said than done. Dr. Orbé-Austin, a leader in imposter syndrome work, suggests reframing your way of thinking. Every mistake is an opportunity to grow. The APA also suggests having some self-compassion. When you are starting to doubt yourself, being more mindful of how far you came or what these feelings mean can be a powerful tool to overcome thoughts of being a failure. When it comes to mistakes or feelings of failing, sharing your experiences with others helps you feel less alone. Imposter Syndrome is a skewed way of positioning yourself with respect to others. If those “others” feel the same way that you do, it creates a binding agent and breaks down those barriers between you and them. Acceptance is the last strategy that the APA lists to combat your imposter symptoms. These feelings aren’t singular and may come up again and again. Instead of fighting them, accept them. That does not mean you have to be complicit and give in, but rather acknowledge them, ask yourself why you feel this way, how far you came and how much you have done to get to this point in your life.
One piece of advice to take home if nothing else is resonating, is that you are in this school, program, position even with individuals who you might think are more deserving. YOU were chosen out of hundreds of applicants because recruiters or a team WANTED you there. If person A who is an author, researcher, and academic is sitting next to person B who has limited experience, that means person B is offering something different to the table. As long as you put the effort in, you already accomplished something. If others are able to see your potential, why can’t you?
Sources:
Cuncic, A. (2022). What is Imposter Syndrome? VeryWellMind.
Palmer, C. (2021). How to overcome imposter phenomenon. American Psychological
Association.
https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon
Psychology Today. (n.d.). Imposter Syndrome. Psychology Today.
