Impostor syndrome: doubting your own talents
Impostor syndrome: doubting your own talents
What are the typical behaviors of those who suffer from “impostor syndrome”? Sara’s clinical case and how online therapy played a fundamental role in her recovery.
Impostor syndrome, often defined as the impostor phenomenon, is a psychological concept introduced in 1978 by researchers Clance and Imes, which describes a condition in which competent individuals are unable to internalize their successes, living with the constant fear of being exposed as fraudulent. This cross-cutting phenomenon does not discriminate by gender, age, or professional context, affecting a wide range of people, from university students to corporate executives.
Contrary to the initial belief that it manifests predominantly in women, subsequent studies have shown that impostor syndrome is universally widespread, affecting people of every gender. This condition is characterized by negative self-talk, a tendency to minimize or fail to recognize one’s own skills and achievements. Individuals affected by this syndrome tend to believe that their success is the result of external factors, such as luck, rather than their own abilities.
Impostor syndrome is not recognized as a formal psychological disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5); however, it is receiving growing attention in psychological research. Its implications go beyond mere personal insecurity, extending to deeper issues of identity and self-perception that can have long-term effects on an individual’s mental health and emotional well-being. The importance of understanding and addressing this syndrome is reflected in the vast amount of both academic and popular literature that has been published on the subject, aimed at providing tools and strategies to overcome these feelings of inadequacy.
Impostor syndrome is a complex psychological phenomenon that has a significant impact on many people’s lives. Understanding and managing it are crucial not only for personal well-being but also for professional and academic success, making it a topic of great relevance in modern psychology.
Between Doubt and Reality: The Hidden Secrets of Impostor Syndrome
Impostor syndrome manifests through a series of key symptoms which, if unrecognized, can obscure an individual’s true potential. People affected by this phenomenon are often tormented by persistent thoughts that call their own abilities and successes into question, leading them to believe they do not meet expectations or are somehow deceptive. These feelings can arise despite concrete evidence to the contrary, such as professional recognition or academic results.
One of the most common symptoms is the tendency to attribute one’s success to external factors, such as luck or the help of others, rather than to one’s own talent or effort. This is accompanied by a constant fear of being “unmasked,” a fear that often leads to working harder to avoid failure, creating a cycle of stress and anxiety. Individuals may also avoid taking credit for their successes, maintaining low levels of self-esteem and self-perception.
People with impostor syndrome often adopt perfectionistic behaviors as a coping mechanism to mask their feelings of inadequacy. This perfectionism manifests as excessive attention to detail and a constant effort to avoid mistakes, fueled by the fear of being discovered as a fraud. This can lead to a cycle of overwork and stress, where the person exerts themselves excessively to reach unattainable standards, often at the expense of their mental and physical health. This behavior is a response to their internal anxiety and lack of confidence in their abilities, even in the face of clear successes and recognition.
Valerie Young’s theory, presented in her book “The Secret Thoughts of Successful Women,” offers an in-depth analysis of impostor syndrome, particularly in the context of successful women. Young explores how this phenomenon manifests through a variety of behavioral patterns, each reflecting a different way in which women can experience and react to impostor syndrome.
According to Young, many successful women tend to explain their achievements by attributing them to external causes, such as simply being lucky or having received outside help, rather than recognizing their own merit and competence. Young analyzes how this phenomenon can lead to a constant fear of being discovered as “frauds” and how these limiting beliefs can hinder personal and professional growth.
Moreover, Young provides practical strategies to overcome these limiting thought patterns, encouraging readers to recognize and value their own achievements and to build greater self-confidence. Her approach focuses on the importance of self-acceptance and on understanding that feeling like an impostor is a common experience, but does not reflect the reality of one’s abilities.
The Psychological Reach of Impostor Syndrome
Impostor syndrome is not merely a matter of lacking self-confidence; it is a complex psychological phenomenon that can have a profound impact on an individual’s mental health. According to the study by Bravata et al. (2020), people affected by this syndrome tend to live in a constant state of anxiety, fearing being unmasked as inadequate or incompetent despite clear evidence to the contrary. This state of chronic anxiety can lead to mental exhaustion and a decline in overall mental health, increasing the risk of developing disorders such as depression and generalized anxiety.
Furthermore, impostor syndrome can negatively affect work and academic performance. Individuals may avoid taking risks or accepting new challenges for fear of failure, thereby limiting their potential for growth and professional development. In some cases, the pressure to maintain an image of success can lead to counterproductive behaviors, such as procrastination or overworking, further aggravating stress and anxiety.
The paper in “Frontiers in Psychology” broadens this understanding, suggesting that impostor syndrome should not be seen only as an individual problem, but also as a response to specific social and organizational contexts. It is argued that, particularly for individuals belonging to marginalized social groups, the environment can play a crucial role in eliciting feelings of being an impostor. This context includes the perception of stereotypes, lack of representation, and discrimination, all of which can contribute to making an individual feel like an “impostor” in their workplace or academic environment.
In conclusion, the approach to analyzing impostor syndrome must consider both the internal psychological aspects of the individual and the external factors linked to the social and work environment. Only through a holistic understanding of these factors will it be possible to develop more effective and comprehensive treatment strategies.
Toward Victory Over the Self: Turning Impostor Syndrome into Inner Strength
To heal from impostor syndrome, focused work on self-esteem is fundamental. This process begins by recognizing and accepting one’s feelings of inadequacy rather than trying to hide or fight them. It is then helpful to embark on a path of self-reflection to identify and challenge the negative thoughts that fuel the syndrome. Techniques such as reflective writing, where you record daily successes and reflect on your strengths, can help build a more positive self-view. Online therapy can offer tools and support to restructure self-limiting beliefs and strengthen self-image. In addition, learning to set healthy boundaries and practicing self-care are important steps to build and maintain self-esteem.
Moreover, to overcome impostor syndrome, it is useful to incorporate meditation and exercises aimed at achieving daily goals. Meditation can help develop greater awareness of the present moment and reduce negative thoughts related to self-perception. This helps create distance from self-critical thoughts and see one’s experiences in a more objective light. Furthermore, setting and achieving small daily goals can strengthen the sense of self-efficacy, helping build a winning, competent self-image. These steps, combined with work on self-esteem, create a solid path to overcoming impostor syndrome.
What can online therapy do?
Clinical Case: Sara’s Transformation Through the Systemic and Strategic Integration in Online Therapy
Sara, 41, a successful engineer, suffers from anxiety and insecurity. She sees herself as an impostor despite her successes.
Online therapy: The therapist uses a combined approach: systemic-relational therapy to explore family and intergenerational myths that influence Sara’s perception of herself, and brief strategic therapy to identify and modify her dysfunctional strategies. In online therapy, Sara reflects on family myths of success and failure, understanding how they have influenced her sense of legitimacy. At the same time, the ineffective strategies she has used to deal with these feelings are identified, and new, more functional and positive ones are developed. Through this combined approach, Sara manages to rework family messages and change her personal strategies, improving her self-esteem and reducing anxiety.
Online therapy represents a fundamental support for those struggling with impostor syndrome, offering a safe place to investigate the roots of one’s inner insecurity. In this context, individuals can examine their past experiences, deep-seated beliefs, and the dynamics of family and social relationships that have contributed to forming their self-perception.
Online therapy helps identify and challenge these thoughts and beliefs, fostering a more balanced and realistic view of one’s abilities. Therapeutic techniques can also focus on strengthening self-esteem and learning methods to manage anxiety and promote self-compassion.
References:
Clance, P. R., and Imes, S. A. (1978). The imposter phenomenon in high achieving women: dynamics and therapeutic intervention. Psychother. Theory Res. Pract. 15:241. doi: 10.1037/h0086006.
Young, V. (2011). The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It. Crown Business.
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of General Internal Medicine, 35(4), 1252–1275. DOI:10.1007/s11606-019-05364-1
“Contextualizing the Impostor ‘Syndrome’” in Frontiers in Psychology. Sec. Personality and Social Psychology. Volume 11 – 2020. https://doi.org/10.3389/fpsyg.2020.575024 Available at: www.frontiersin.org.
For information, contact Dr. Jessica Zecchini.
Email: consulenza@jessicazecchini.it, WhatsApp: +39 370 32 17 351.
