Up to 82% of people face feelings of impostor phenomenon, struggling with the sense they haven’t earned what they’ve achieved and are a fraud (Bravata, D. M., et al., Journal of General Internal Medicine, Vol. 35, No. 4, 2020). These feelings can contribute to increased anxiety and depression, less risk-taking in careers, and career burnout.
“There’s an ongoing fear that’s usually experienced by high-achieving individuals that they’re going to be ‘found out’ or unmasked as being incompetent or unable to replicate past successes,” said Audrey Ervinopens in new window, PhD, a clinical psychologist in Doylestown, Pennsylvania, and academic director of Delaware Valley University’s graduate counseling psychology program, who frequently sees impostor phenomenon in her patients and students.
While people commonly colloquialize this as impostor “syndrome,” “phenomenon” or “experience” are better terms because impostor phenomenon isn’t a clinical diagnosis, said Pauline Rose Clanceopens in new window, PhD, ABPP, an Atlanta-based clinical psychologist and professor emerita at Georgia State University, who coined the term “impostor phenomenon” with her colleague Suzanne Imes, PhD ( Psychotherapy: Theory, Research & Practice opens in new window, Vol. 15, No. 3, 1978). “It’s a phenomenon experienced by many, and remembering that can help normalize it,” she said.
It’s especially prominent among people with underrepresented identities. For example, BIPOC people who work or study in predominantly White environments wrestle with impostor feelings at higher rates, either contending with feelings that they don’t belong or that they’re products of affirmative action, said Kevin Cokleyopens in new window, PhD, a professor of educational psychology at the University of Texas at Austin who has studied impostor phenomenon since 2013.
Trans and nonbinary people experience a similar phenomenon, according to Ervin, who frequently works with gender-expansive clients. “There’s a very pervasive internal theme of not being woman or man enough, coupled with external fear that the world won’t see you, so you’re an impostor,” she said.
The effects of impostor phenomenon
It’s natural to wonder how you measure up in a competitive environment. A bit of self-doubt can even be a healthy way to adapt, said Andrea Salazar-Nuñez, PhD, a clinical psychologist at the University of Washington Counseling Center. “The brain wants to make sure we have all the boxes checked whenever we’re in an uncomfortable new setting,” she said.
In some cases, impostor phenomenon can also catalyze growth. Acknowledging you don’t know everything can open you up to new learning opportunities, even prompting positive contributions to science and society, said Ami Rokach, PhD, an instructor of psychology at York University in Toronto and a clinical psychologist who coauthored a paper on impostor phenomenon among psychology students. “Impostor phenomenon is a spectrum, not binary,” he said. “Just as high achievement can fuel impostor phenomenon in self-doubting people, impostor feelings can fuel high achievement, which would enhance one’s beliefs in his or her abilities and achievement.”
On the further end of the spectrum, impostor phenomenon can interfere with a person’s mental health and overall functioning. Cokley said impostor feelings are strongly linked to increased anxiety and depression, and his research suggests that is especially true among Black, Asian, and Latino college students ( Journal of Counseling Psychology opens in new window, Vol. 64, No. 2, 2017). “Psychologists might work hard to overcome these feelings, but that can come at a mental health cost when achievement is driven by internalized doubt,” he said. Impostor feelings can result in isolation, too: A systematic review found that people experiencing impostor phenomenon often perceive themselves to be the “only one” having those feelings (Bravata, D. M., et al., Journal of General Internal Medicine opens in new window, Vol. 35, No. 4, 2020).
Experts say impostor phenomenon may also affect a person’s performance, keeping them stuck with impostor feelings. For example, if a Black woman at a university job interview sees only portraits of White male leaders on the wall, she’ll feel the space wasn’t created with her in mind. “That can become a self-fulfilling prophecy on your performance,” Salazar-Nuñez said. Lincoln Hillopens in new window, PhD, a Chicago-based postdoctoral fellow who studiesopens in new window how Black women experience impostor phenomenon, said microaggressions in the workplace or educational environment can have the same effect.
In general, Ervin said this phenomenon can drain relationships. It’s difficult to connect with colleagues and patients when you have walls up because you’re scared of being “found out.” Richard Gardner, (PDF, 130KB)opens in new window PhD, an assistant professor of management, entrepreneurship, and technology at the University of Nevada, Las Vegas, said impostor feelings can also interfere with risk-taking: For example, when people fear failure, they might prematurely take themselves out of situations, including careers. And feeling unqualified can also lead people to struggle with negotiating for a better salary, or even cause them to stay at a new job longer than they want to, said Lisa Orbé-Austinopens in new window, PhD, a New York–based psychologist, executive coach, and coauthor of Own Your Greatness: Overcome Impostor Syndrome, Beat Self-Doubt, and Succeed in Life.
Over time, these factors can lead to career burnout. “People with impostor feelings often feel relief instead of pride after an accomplishment, which can cause them to keep pushing without taking care of themselves,” Ervin said.
Conquering impostor feelings
While individuals have a role to play in overcoming impostor feelings, it’s important to remember that systems play a significant part, too. “There are ways to build resilience to impostor syndrome, but there are also real changes that need to be made to address equity,” said Salazar-Nuñez. “The problem isn’t necessarily the person; it can also be the setting or culture.”
While it’s not helpful in developing confident clinicians, Orbé-Austin said graduate and doctoral programs often foster a competitive culture that can result in impostor phenomenon. In one small studyopens in new window, 88% of postdoctoral psychology students reported they experienced at least moderate impostor phenomenon feelings (Tigranyan, S., et al., Training and Education in Professional Psychology opens in new window, online publication, 2020). A work culture with only White or male leadership can also lead marginalized individuals to feel like they don’t deserve their place.
At the institutional level, Hill suggests hiring and promoting people with underrepresented identities, training leadership in critical race theory and gendered racism, and creating affinity spaces for underrepresented individuals. It’s important, too, for institutions to hold people accountable for their microaggressions and racist dynamics. “Helping people overcome impostor feelings isn’t just about encouraging people to feel better about themselves,” she said. “It’s important for institutions to consider how they may have treated people like they aren’t worthy, and how they’ve contributed to this environment where impostor phenomenon is common.”
