Do I Have Imposter Syndrome?

Find out if you experience this common psychological phenomenon.

Sometimes, it seems like you aren’t worthy of your success and achievements. Other times, it’s a feeling—a thick, slimy weight in your chest that makes you feel like you’ve somehow fooled everyone into thinking you’re far more accomplished and competent than you actually are.

Formally known as “imposter syndrome,” this frustrating and discouraging phenomenon occurs when people feel they’re a complete fraud. While viewing everyone else as skilled and qualified, someone with imposter syndrome views themselves as an unqualified phony who will inevitably be “found out.”

Do you suspect that you could be a victim of imposter syndrome? If so, you’ve come to the right place. Mark how much you agree or disagree with the following 12 statements, so you can get a better idea of where you stand and learn how to start feeling more like yourself.

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Questions Overview

1. My boss just gave me a raise for all of my hard work, but I feel guilty. Someone else deserves it more!
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
2. I just got an A on my exam, but I won’t tell anyone. It was probably just luck that I did so well.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
3. I just got nominated for an award, but I’m pretty sure it was a fluke.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
4. If I don’t put 120% effort into everything I do, I’m not doing enough.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
5. I’m just waiting for the day when my friends discover that I’m not all I’m cracked up to be.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
6. I’m terrified of getting an evaluation from my boss or teacher—I don’t want them to realize what kind of worker I really am.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
7. I don’t think I deserve nearly as much as my fellow students or co-workers do.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
8. I feel like a total failure if I don’t get the top grade or score on an exam.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
9. When I look at everything I’ve accomplished so far, I feel disappointed. Shouldn’t I have done way more?
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
10. I got hired at my dream job, but there probably just weren’t a lot of applicants.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
11. Compliments and praise go in one ear and out the other. People wouldn’t compliment me if they knew the real me.
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.
12. I’m constantly comparing myself to the people around me. Social media is a total nightmare!
  1. Agree.
  2. Slightly agree.
  3. Slightly disagree.
  4. Disagree.

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The key to conquering this struggle<\/a> is to face your feelings and doubts head-on. Remind yourself of all the times and instances that you stepped up to the plate and got the job done. Above all, focus on your own journey, and remind yourself that you\u2019re always learning, growing, and working to become the best version of yourself. You\u2019re a strong and capable person who deserves to feel proud of all that you\u2019ve achieved!Talking to a trusted friend or loved one can also be a big help. They can put your doubts and worries in perspective, and possibly even share some of their own experiences\u2014plus, it can be really gratifying and relieving to know that you\u2019re not alone.If you\u2019re still struggling to view yourself through a kind and compassionate lens, it could be worth meeting with a therapist for extra support and guidance. Look for a therapist in your area, or check out online therapy services like BetterHelp<\/a>, Talkspace<\/a>, or Cerebral<\/a>.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Build-Self-Worth"},{"url":"https:\/\/www.wikihow.com\/Develop-Self%E2%80%90Esteem"}],"link_data":[{"title":"How to Build Self Worth","id":545464,"url":"https:\/\/www.wikihow.com\/Build-Self-Worth","image":"\/images\/thumb\/2\/21\/Build-Self-Worth-Step-18-Version-2.jpg\/-crop-200-200-200px-Build-Self-Worth-Step-18-Version-2.jpg","alt":"How to Build Self Worth"},{"title":"How to Develop Self\u2010Esteem","id":32588,"url":"https:\/\/www.wikihow.com\/Develop-Self%E2%80%90Esteem","image":"\/images\/thumb\/0\/0d\/Develop-Self%E2%80%90Esteem-Step-5-Version-3.jpg\/-crop-200-200-200px-Develop-Self%E2%80%90Esteem-Step-5-Version-3.jpg","alt":"How to Develop Self\u2010Esteem"}],"minimum":0},{"text":"You seem to have moderate imposter syndrome.","meaning":"You seem to deal with symptoms of impostor syndrome frequently. Maybe you attribute the A on your exam to a stroke of luck, or you downplay the raise you got at work as undeserved. In any case, it looks like the negative thoughts in your head have a lot to say\u2014but you don\u2019t have to let them win!Practicing self-compassion is key to dealing with any type of imposter syndrome, as well as chatting with good friends and loved ones. It\u2019s important to talk with people who can put your feelings in perspective, as well as remind you of your past achievements and accomplishments. You are far stronger and more resilient than you think\u2014and with the right attitude and perspective, you can overcome imposter syndrome once and for all<\/a>.If you\u2019re still struggling to view yourself through a kind and compassionate lens, it could be worth meeting with a therapist for extra support and guidance. Look for a therapist in your area, or check out online therapy services like BetterHelp<\/a>, Talkspace<\/a>, or Cerebral<\/a>.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Build-Self-Worth"},{"url":"https:\/\/www.wikihow.com\/Stop-Comparing-Yourself-to-Others"}],"link_data":[{"title":"How to Build Self Worth","id":545464,"url":"https:\/\/www.wikihow.com\/Build-Self-Worth","image":"\/images\/thumb\/2\/21\/Build-Self-Worth-Step-18-Version-2.jpg\/-crop-200-200-200px-Build-Self-Worth-Step-18-Version-2.jpg","alt":"How to Build Self Worth"},{"title":"How to Stop Comparing Yourself to Others: 15+ Simple Strategies","id":675072,"url":"https:\/\/www.wikihow.com\/Stop-Comparing-Yourself-to-Others","image":"\/images\/thumb\/1\/17\/Stop-Comparing-Yourself-to-Others-Step-18-Version-2.jpg\/-crop-200-200-200px-Stop-Comparing-Yourself-to-Others-Step-18-Version-2.jpg","alt":"How to Stop Comparing Yourself to Others: 15+ Simple Strategies"}],"minimum":0},{"text":"You seem to have mild imposter syndrome.","meaning":"You seem to feel confident and assured of your achievements, but some days are definitely worse than others. Occasionally, you get a nagging feeling that you just can\u2019t shake\u2014that you\u2019re somehow lying to the rest of the world about your capabilities, and that someday people will find out.Whenever those thoughts and doubts roll around, be prepared with a list of achievements, accomplishments, and other \u201cevidence\u201d that proves your worth, qualifications, and capabilities. Talking with close friends and loved ones about your insecurities can also be a big solace\u2014in fact, you might find that some of them are in the same boat as you are!If you\u2019re still struggling to view yourself through a kind and compassionate lens, it could be worth meeting with a therapist for extra support and guidance. Look for a therapist in your area, or check out online therapy services like BetterHelp<\/a>, Talkspace<\/a>, or Cerebral<\/a>.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Build-Self-Worth"},{"url":"https:\/\/www.wikihow.com\/Build-a-Positive-Thinking-Mindset"}],"link_data":[{"title":"How to Build Self Worth","id":545464,"url":"https:\/\/www.wikihow.com\/Build-Self-Worth","image":"\/images\/thumb\/2\/21\/Build-Self-Worth-Step-18-Version-2.jpg\/-crop-200-200-200px-Build-Self-Worth-Step-18-Version-2.jpg","alt":"How to Build Self Worth"},{"title":"How to Build a Positive Thinking Mindset","id":621120,"url":"https:\/\/www.wikihow.com\/Build-a-Positive-Thinking-Mindset","image":"\/images\/thumb\/0\/04\/Build-a-Positive-Thinking-Mindset-Step-21.jpg\/-crop-200-200-200px-Build-a-Positive-Thinking-Mindset-Step-21.jpg","alt":"How to Build a Positive Thinking Mindset"}],"minimum":0},{"text":"You don\u2019t seem to have imposter syndrome.","meaning":"Everyone has the occasional doubts and insecurities, but you seem to have your self-perceptions and thoughts mostly under control. We\u2019re so proud of you for knowing and owning your worth\u2014after all, you\u2019re a strong and confident individual who deserves to feel confident and proud of your skills and accomplishments!Keep the good vibes flowing by practicing plenty of self-compassion, and going easy on yourself if a situation doesn\u2019t quite go as planned. Don\u2019t be afraid to lean on your friends and loved ones for support if you need it, too! You\u2019ve worked hard for your accomplishments, and you deserve to feel proud of your achievements.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Build-Self-Worth"},{"url":"https:\/\/www.wikihow.com\/Focus-on-Yourself"}],"link_data":[{"title":"How to Build Self Worth","id":545464,"url":"https:\/\/www.wikihow.com\/Build-Self-Worth","image":"\/images\/thumb\/2\/21\/Build-Self-Worth-Step-18-Version-2.jpg\/-crop-200-200-200px-Build-Self-Worth-Step-18-Version-2.jpg","alt":"How to Build Self Worth"},{"title":"How to Focus on Yourself & Your Own Needs","id":11734516,"url":"https:\/\/www.wikihow.com\/Focus-on-Yourself","image":"\/images\/thumb\/4\/44\/Focus-on-Yourself-Step-17-Version-2.jpg\/-crop-200-200-200px-Focus-on-Yourself-Step-17-Version-2.jpg","alt":"How to Focus on Yourself & Your Own Needs"}],"minimum":0}]" class="quiz_results_data"/>\"Social<\/picture>","alt":"Social Anxiety Test"},{"title":"Introvert or Extrovert Quiz","id":13737789,"url":"https:\/\/www.wikihow.com\/Introvert-or-Extrovert-Quiz","image":"\"Introvert<\/picture>","alt":"Introvert or Extrovert Quiz"},{"title":"Emotional Detachment Quiz","id":13684105,"url":"https:\/\/www.wikihow.com\/Relationships\/Emotional-Detachment-Test","image":"\"Emotional<\/picture>","alt":"Emotional Detachment Quiz"}],"number":1},{"text":"Pretty comfortable. I don't have any big concerns about my interactions or relationships.","result":"Great! We have quizzes to help you solidify all those relationships:","next_quizzes":[{"title":"Am I Ready For A Relationship Quiz","id":13203019,"url":"https:\/\/www.wikihow.com\/Relationships\/Am-I-Ready-For-A-Relationship-Quiz","image":"\"Am<\/picture>","alt":"Am I Ready For A Relationship Quiz"},{"title":"Are You Best Friends Quiz","id":13457572,"url":"https:\/\/www.wikihow.com\/Relationships\/Best-Friend-Quiz","image":"\"Best<\/picture>","alt":"Are You Best Friends Quiz"},{"title":"What Vibe Do I Give Off Quiz","id":13381647,"url":"https:\/\/www.wikihow.com\/What-Vibe-Do-I-Give-Off","image":"\"What<\/picture>","alt":"What Vibe Do I Give Off Quiz"}],"number":2}]}" class="quiz_questionnaire_data"/>

All About Imposter Syndrome

Although imposter syndrome is a psychological phenomenon, it isn’t actually listed in the DSM-5 (a comprehensive manual that lists all known mental health disorders). It does, however, tend to go hand-in-hand with mental health issues like depression and anxiety. Here’s a closer look at what imposter syndrome really is—and most importantly, how you can overcome it.

Signs of Imposter Syndrome

  • A deep fear of being viewed as a failure : People with imposter syndrome are convinced that they are somehow less qualified and less worthy than their peers, and they are afraid that someone will “discover the truth” that they’re a fraud.
  • A need to work extremely hard : While there’s nothing wrong with working hard, people with imposter syndrome feel like they have to constantly put in 200% effort to feel like they’re worthy of the position they’re in.
  • An inability to accept compliments : People with imposter syndrome hardly ever feel like they’re qualified or worthy of their current position. When someone praises them, they aren’t able to fully accept or appreciate the kind words.
  • An inability to recognize past success : Individuals with imposter syndrome often chalk up their accomplishments and achievements to factors like “luck” rather than their own skills and qualifications.

Types of Imposter Syndrome

  • The Perfectionist : A person who expects everything to be perfect; when they fall short of these unreasonable standards, they view themselves critically and negatively.
  • The Expert : A person who feels disappointed and embarrassed when they don’t know every possible thing about a given topic or field.
  • The Soloist : A person who feels like their work and efforts aren’t valid unless they’re completed independently.
  • The Superhero : A person who expects themselves to succeed in every aspect of their life.
  • The Natural Genius : A person who feels like a failure unless they can do something with innate ease and skill.

Tips to Beat Imposter Syndrome

  • Open up to your friends and loved ones. Imposter syndrome can feel incredibly isolating—but you don’t have to deal with it alone! Studies show that 70% of people have experienced some type of imposter syndrome at one point or another in their professional careers. [1] Chances are, you’re in the same boat as many of the people in your life.
  • Collect evidence of your achievements. Maybe your professor complimented you in an email, or a co-worker left a nice note on your desk thanking you for a job well done. Hold onto these mementos and look over them again when you’re feeling especially critical and doubtful of your capabilities.
  • Counteract your doubts with facts. People with imposter syndrome are often plagued with thoughts like “I have no idea what I’m doing” or “I don’t deserve to be here.” In these moments, fight back against your doubts with truthful facts, like “I have the skills and knowledge to complete this task” or “I studied hard and deserve to be here.”
  • Search for proof of your fraudulence. The next time you feel like you’re unworthy of something, ask yourself why. Look for any hard evidence that backs up these views; chances are, you won’t find any proof that you’re actually a phony.
  • Take a break from social media . Imposter syndrome tends to get worse when you’re constantly comparing yourself to others—and social media makes it all too easy to do this. Log out of or deactivate your accounts for a few days and see if you feel a little more refreshed.
  • Practice self-compassion. Imposter syndrome can be an incredibly draining experience that requires a lot of bravery, determination, and grit to conquer. Give yourself a pat on the back each day for challenging your doubts and insecurities, and be patient with yourself as you grow and learn.
  • Chat with a mental health professional . During your therapy sessions, your therapist will encourage you to explore the core of your imposter syndrome and help you build healthy habits and responses to this toxic mindset.

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Any medically related content, whether User Content or otherwise found on the Service, is not intended to be medical advice or instructions for medical diagnosis or treatment, and no physician-patient or psychotherapist-patient relationship is, or is intended to be, created.

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References

  1. ↑ https://eric.ed.gov/?id=EJ782339
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