Have you ever felt like you don’t deserve your success and others will soon discover you’re not as capable as they think? Do you brush off your accomplishments as flukes? Does your inner voice tell you you’re a fraud? If so, you may be experiencing a case of imposter syndrome.
“Imposter syndrome is a persistent belief that your success is undeserved, attributing accomplishments to luck rather than ability or hard work. You might experience a chronic fear of being exposed as a “fraud” despite evidence of your competence,” says Christina Kayanan, LMFT, LAADC, a licensed therapist and executive director of AMFM Healthcare.
Imposter syndrome can often feel like you’re wearing an invisibility cloak in a crowded room where everyone else seems to glow with confidence.
If this sounds familiar, take the quiz below to determine whether you might have a case of imposter syndrome.
The Imposter Syndrome Quiz
This quiz is designed to help you identify whether imposter syndrome is whispering in your ear and causing you to doubt your accomplishments. Answer honestly, choosing the answer that best reflects your experience.
Who Is This Quiz For?
This quiz is for anyone who doubts themselves and wonders whether it might be due to imposter syndrome. While it is not a diagnostic tool, it is based on the definition and description of imposter phenomenon outlined by the American Psychological Association.1 It can help you understand what imposter syndrome feels like and the thought patterns it can cause.
Understanding Imposter Syndrome
Imposter syndrome is a psychological pattern where you doubt your skills, talents, and achievements, often attributing your success to luck or other external factors.2
Imposter syndrome can be a paradoxical experience, because on one hand, you achieve, succeed, and are recognized for your accomplishments, says Kayanan. “On the other hand, you are haunted by an internal narrative that dismisses these achievements as luck, timing, or as a result of deceiving others into thinking you are more competent than you actually are.”
“This chronic self-doubt and fear of being ‘found out’ as a fraud can lead to significant emotional turmoil, including anxiety, depression, and a debilitating pressure to perform that paradoxically might hinder performance,”3 Kayanan explains.
Why We Struggle With Imposter Syndrome
These are some of the potential causes of imposter syndrome, according to the expert:
- Personality traits: Traits like perfectionism and neuroticism tend to make us more prone to imposter syndrome,4 says Kayanan. Perfectionists may never feel like they’ve done something well enough and people who live with neuroticism may be more prone to anxiety and self-doubt.
- Low-self worth: Having a poor sense of self-worth can make it hard for you to see your accomplishments for what they really are.5 You may always attribute your success to external factors, like luck or others’ contributions, instead of acknowledging your own talent and hard work.
- Family dynamics: Family dynamics where praise is highly contingent on achievements or, conversely, where achievements are never quite celebrated enough, can lead to imposter syndrome later in life, according to Kayanan. For example, if your parents never acknowledged your accomplishments, you might also start to doubt them.
- Cultural and social factors: Societal pressures, especially in environments that emphasize competition and compare accomplishments in a zero-sum game, exacerbate feelings of self-doubt, Kayanan explains. “Those belonging to underrepresented or marginalized groups may experience it more acutely, grappling with stereotypes and a lack of role models, further fueling their internal narrative of not belonging.”6
- Social media: The curated perfection that is often portrayed on social media can fuel feelings of inadequacy and make you feel like everyone else has it together except for you.
- Major life changes: Starting a new job, entering college, or being in any other situation where you don’t have a lot of experience can trigger imposter syndrome.5 The pressure to succeed combined with a lack of experience can make you feel like you’re in over your head.
- Work environment: Toxic work environments, where feedback is primarily negative or where your achievements are not recognized, can foster feelings of imposter syndrome.
Imposter syndrome does not have a one-size-fits-all cause; its origins are as multifaceted as the individuals it affects, Kayanan says.
Coping With Imposter Syndrome
These are some strategies that can help you cope with imposter syndrome:
- Challenge your thoughts: When you start to feel like a fraud, question those negative thoughts. Are they based on reality or just your inner critic? Remind yourself of all your positive traits, strengths, and accomplishments.
- Collect positive evidence: One strategy is to become a collector, not of fine art or baseball cards, but of positive feedback and achievements, says Kayanan. “Make it tangible—write it down in a reality check journal that serves as evidence against your inner critic.”
- Focus on growth: Instead of aiming for perfection, focus on learning and growing. Everyone makes mistakes, and those mistakes can be valuable learning experiences.
- Celebrate your wins: Don’t downplay your successes! Take the time to celebrate your accomplishments, whether big or small. This will help build your confidence and make you less susceptible to imposter feelings.
- Practice self-compassion: Be kind to yourself and treat yourself with the same compassion and empathy you would offer to a friend facing similar challenges.
- Share your feelings: Talk to trusted friends, mentors, or colleagues about your feelings of imposter syndrome. If they too have faced similar experiences, they can provide valuable insights, support, and encouragement.
- Find your cheer squad: Kayanan recommends cultivating a squad of honest people who will cheer for you and call you out (nicely) when you’re being your own worst critic. “Use others as a way to shed truth in a situation where you feel small.”
- Seek professional support: If you’re struggling with your feelings, it may be helpful to seek the support of a mental healthcare provider, such as a therapist. “Clinically, cognitive-behavioral therapy (CBT) strategies can be particularly effective in reshaping the cognitive distortions that underpin imposter syndrome,” says Kayanan.
Takeaways
Impostor syndrome is a common experience that many people face, often without even realizing it. By recognizing the signs and understanding the root causes, you can challenge these negative thoughts and develop a more realistic view of your skills and accomplishments. It’s time to start believing in yourself!