Imposter Syndrome: What It Is and How to Overcome It

The Skillbox lecture hall hosted the "I'm Not Worth It" conference, dedicated to overcoming impostor syndrome and achieving career success. In this article, we share key points and expert recommendations that will help you overcome internal doubts and confidently move towards your goals. Learn how to change your mindset, boost your self-esteem, and develop your career using professional advice.

In this article, we will cover the main aspects of the topic that interests you. You will gain a comprehensive understanding of the key points and receive useful recommendations. The focus will be on relevant issues and solutions that will help you better understand the subject matter. Read on to deepen your knowledge and skills in this area.

What is impostor syndrome;
How does it manifest itself;
Why does impostor syndrome occur;
Who is prone to this feeling;
How to deal with and live with impostor syndrome.

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What is impostor syndrome?

Impostor syndrome is a psychological condition in which a person cannot adequately assess their achievements. They believe that their successes are merely the result of luck or the help of others, and perceive their own efforts as insignificant or even non-existent. This leads to a constant fear of exposure, when the individual is afraid that others will soon realize that they do not live up to their achievements. Imposter syndrome can seriously affect personal and professional life, causing anxiety and decreasing self-confidence. Understanding and overcoming this syndrome is important for achieving harmony and success in life.

This phenomenon affects more than 70% of the world's population. It is not a mental disorder, but a cognitive distortion - an error in thinking that occurs as a result of the brain. Such distortions can affect our perception of reality and decision-making, which is important to consider in everyday life.

Imposter syndrome was first described in 1978 by psychologists Paulina Clance and Susan Imes in their book "The Imposter: Psychotherapeutic Techniques for Those Who Want to Get Rid of Low Self-Esteem, Feelings of Fear and Guilt." During their research, they identified the key patterns of this syndrome. Imposter syndrome is characterized by a persistent feeling of insecurity about one's own achievements and a fear of being exposed. People suffering from this phenomenon often attribute their success to external factors, failing to recognize their true abilities and merits. This can lead to serious mental health consequences, including increased levels of stress and anxiety. Understanding imposter syndrome and its manifestations is an important step toward improving self-esteem and emotional well-being.

A person is faced with a task and begins to worry that he will not cope with it.
He tries his best to complete the task, works without rest and becomes increasingly immersed in anxiety, especially when moments of procrastination occur.
Finally, when the task is completed and the clients are satisfied, the "impostor" begins to engage in self-flagellation: reproaching himself for not having put in enough effort and that he was simply lucky to do the job well.

Symptoms of Imposter Syndrome

Elena Lavrova, PhD in Psychology and speaker of the courses "Who Am I and What Do I Want?" and "Healthy Self-Esteem," identifies three main symptoms of impostor syndrome. This syndrome manifests itself in people who doubt their achievements and consider themselves incompetent, despite having qualifications and successes. Understanding these symptoms can help overcome feelings of insecurity and improve self-esteem.

A feeling of internal falseness. For example, when an employee applies for a high-paying job, they may feel unworthy. Sometimes people don't even make it to interviews because they underestimated their performance and weren't invited, or they are simply afraid to meet with a potential employer.
Fear of exposure. This manifests itself in thoughts such as, "What if everyone finds out I'm not really an expert?" or "I completed the work two hours before the deadline; it can't have been done well. When everyone realizes I'm a bad specialist, they'll definitely fire me."
Another problem for such people is difficulty appropriating their real merits. In such cases, a person cannot evaluate their achievements from the outside: they think they put in little effort and were simply lucky. Often people can't believe how great their skills are, even if the numbers back it up: an employee has been meeting and exceeding KPIs for several years, their portfolio is full of successful cases, but they're still not sure they deserve a raise.

Types of People Suffering from Imposter Syndrome

The Perfectionist Imposter, who believes that a task cannot be completed perfectly.
The Soloist Imposter, who tries to perform responsibilities alone, without asking for help.
The Expert Imposter, who thinks that he or she doesn't know enough. This is evident even if a person has numerous diplomas and course completion certificates.
Natural genius. This person did well in school, and everything worked out for him with ease as a child. Faced with difficulties and obstacles in adulthood, "natural geniuses" may think like this: if I have to make an effort, it means I'm not smart and capable enough.
Superman or superwoman - they try to succeed in all areas of life: in their career, personal life, hobbies, friendships.

Why impostor syndrome occurs

Impostor syndrome occurs when people devalue or ignore their achievements. The reasons for this phenomenon are varied. Firstly, it may be associated with low self-esteem, when a person believes that his successes are undeserved. Secondly, social pressure and comparing oneself to others can aggravate this condition. People often don't realize that their achievements are the result of hard work and skill. Also, the influence of others, such as colleagues or friends, can cause doubts in their own abilities. Understanding impostor syndrome and its causes is an important step toward overcoming it and increasing self-confidence.

They rarely reflect on their own growth. For example, people often compare themselves to others, when they should be comparing themselves to themselves: what could I do five years ago and what can I do now?
A weak culture of feedback and gratitude among managers. Most of us need warm words and recognition. If our achievements go unnoticed, then it’s true that it’s not always easy for us to see them.
Not all professions have clear KPIs and a system for tracking employee progress. For example, screenwriters, photographers, artists, and representatives of other creative professions can have a hard time tracking their achievements.
In teamwork, it can be difficult to evaluate your own contribution. To do this, you need to understand your responsibilities and KPIs and be able to ask your colleagues for feedback.

Who is susceptible to impostor syndrome?

According to Elena Lavrova, a candidate of psychological sciences, impostor syndrome most often manifests itself in neurotics—people prone to anxiety and striving for perfection. Such people have fluctuating self-esteem: one day they may feel successful and confident in their abilities, and the next, consider themselves the worst among their colleagues. These mood swings often depend on external feedback, especially when changing jobs or management. If a neurotic does not receive positive feedback on their work, they tend to interpret the feedback negatively, which aggravates their internal experiences and intensifies impostor syndrome. Understanding this phenomenon can help in overcoming negative thoughts and increasing self-confidence.

Impostor syndrome can be significantly shaped by the influence of upbringing. Frequent comparisons with siblings or classmates in childhood create persistent internal conflict. Over time, it becomes increasingly difficult to shake off the image imposed by adults. A similar situation occurs when a child is not given enough praise, yet is under pressure to achieve high results—whether excellent grades in school or victories in sports competitions. These factors can become the basis for developing a feeling of insecurity and doubt in one's own abilities.

Photo: Elizaveta Galitckaia / Shutterstock

Imposter syndrome can also occur in adults. For example, when changing employers, a person may feel as if they were recruited by chance and that management will soon expose their "shortcomings." Another scenario is when an employee is part of a minority, such as a woman working in a male-dominated team or a young professional joining an established team of experienced professionals. Social media has a significant impact on self-perception and the development of impostor feelings. Previously, people had no opportunity to compare themselves to others, but now we are constantly exposed to images of "successful success." Social media users portray lives full of achievements: starting new businesses, high incomes, and regular travel. Such idealized lifestyles from acquaintances and bloggers can negatively impact self-esteem and lead to feelings of inadequacy. It's important to recognize that many of these perceptions can be edited or exaggerated, and we shouldn't forget the real achievements and uniqueness of each person.

How to Overcome Imposter Syndrome

Imposter syndrome negatively impacts your quality of life and hinders career growth. If you feel that a lack of confidence in your skills is hindering your development, it's helpful to consider the advice of career consultant Tatyana Minaeva and psychologist Elena Lavrova on how to overcome this syndrome. Applying these recommendations will help you increase your confidence and reach new heights in your career.

Don't compare yourself to others. It's better to compare yourself to yourself from a year ago, for example. Focus only on your achievements. All professionals have different paths, so work at your own pace.
Learn from the professionals. Try to understand how your colleagues work - this will help you improve your skills and become more confident.
Ask for feedback from colleagues or management. Most likely, your boss will praise you or give you constructive comments. If there are weak points in your work, then it will be clear which area to focus on. In any case, this is better than guessing.
Focus on your successes. Try to make a list of your achievements, save messages in which management praises you. Return to this list when you doubt yourself, and realize that all this is not luck, but the fruit of your efforts.
Don't strive for perfectionism. Instead of trying to do a task perfectly, focus on doing it as well as possible. It's okay to not know something and to receive corrections.
Learn to accept failure. If you are criticized by someone whose opinion you listen to, then learn from it and work on your mistakes. Everyone experiences failures, but without them, there is no growth. Mistakes do not mean you are a bad specialist.
Consult a psychologist if impostor syndrome is interfering with your life and you cannot cope with it on your own. A specialist will help you figure out why you feel this way and how to deal with it.

How to Live with Imposter Syndrome

Feeling like an impostor is common, and sometimes it can be normal. However, when this feeling begins to prevent you from setting ambitious goals, enjoying your achievements, and limits your development, it becomes a problem. It's important to recognize your achievements and move forward with confidence, despite internal doubts. Overcoming these feelings can open up new opportunities and help you achieve your personal and professional goals. Uncertainty when starting new endeavors is a natural state. This feeling shouldn't be completely eliminated. A healthy individual may experience self-doubt. However, the key difference between a cohesive individual with a clear self-concept is that they feel a strong connection to their values. These values become important guideposts in life. Understanding and accepting your values allows you to cope with uncertainty and move forward, despite fears and doubts. Elena Lavrova is a PhD candidate in psychology and a specialist in psychology. She is actively involved in scientific research and practical work in this field. Her experience and knowledge allow her to gain a deeper understanding of psychological processes and improve people's quality of life. Elena also conducts consultations, seminars, and trainings aimed at personal development and solving psychological problems. Her work and publications in the field of psychology contribute to the dissemination of knowledge and awareness of important aspects of mental health.