Have you ever felt like you're wearing shoes that are too big, walking around, hoping no one notices? Imposter syndrome is that feeling of doubting your abilities and questioning your accomplishments. While it’s not an actual diagnosis, it is a psychological phenomenon that research states about 70% of people will experience in their lifetime (Murray, 2023).
Why Does Imposter Syndrome Matter?
Although imposter syndrome can affect everyone, minority groups that are underrepresented in workplaces have a higher chance of experiencing this phenomenon (Murray, 2023). The pervasiveness of this phenomenon is why the focus of this article is not only on ways to overcome imposter syndrome but the goal of creating security within your worth.
How to Identify Imposter Syndrome
Psychologist Valerie Young identified 5 types of Imposter Syndrome which can break down the complexity and range of experiences that fall under the self-imposed imposter identity (Clance, n.d.).
1. The Perfectionist
The focus here is on “how” something is done, and sometimes one small error can undo all the hard work and success for this individual.
2. The Expert
The focus here is on “how much” is known and the expectation is to know everything.
3. The Soloist
The focus here is on “who” does the task. The expectation is that this individual needs to figure everything out on their own for it to be considered a success.
4. The Natural Genius
The focus here is on “when” a task is completed or a skill is mastered. Success and competence are measured from the metrics of ease and speed.
5. The Superhuman
The focus here is on “how many” roles and tasks are handled. The expectation is to handle many roles at the same time with perfection and ease.
The Remedy: Strategies to Overcome Imposter Syndrome
Like Valeria Young expresses in her work on Imposter Syndrome, to stop feeling like an imposter you first need to stop thinking like one. As a result, below are 3 different ways to attend to the imposter in you and challenge its teachings.
Identify the Type of Imposter: Using the 5 types of Imposter Syndrome, name the one that feels most familiar.
Reframe negative self-talk: Then, begin to identify the self-talk rooted in shame, distress, fear, and anxiety - this is where the imposter exists. Now think of a compassionate part of you (if this is difficult, use a character from the media or a loved one who you think displays compassion) and reframe those thoughts to kinder ones.
Seek support: Experiencing imposter syndrome is tough, and building trust in your competency and worth can be a complex journey. However, you don’t have to navigate this alone. Leaning on a friend or family member can provide perspective and normalization of your experiences.
At Wellness Tree Counseling, we’re here to support and empower you every step of the way. Reach out today to schedule your intake screening and take the first step toward understanding and overcoming self-doubt.
References
Clance, P. R. (n.d.). The Five Types of Impostor Syndrome. The Impostor Syndrome Institute. Retrieved February 12, 2025, from https://impostorsyndrome.com/articles/5-types-of-impostor-syndrome/
Murray, C. (2023, May 8). What to Know About Imposter Syndrome: The Psychological Phenomenon Making People Doubt Their Success. Forbes. Retrieved February 12, 2025, from https://www.forbes.com/sites/conormurray/2023/05/08/what-to-know-about-imposter-syndrome-the-psychological-phenomenon-making-people-doubt-their-success/
About Wellness Tree Counseling...
Our mission at Wellness Tree Counseling is to promote wellness through a culturally sensitive lens so that individuals, families and communities are encouraged to rise to their full potential and engage life in meaningful ways.
Our vision is to provide the BIPOC community with comprehensive holistic care that empowers and equips them with skills to work toward improved mental health and well-being. We take great pride in treating the whole-person.
At Wellness Tree Counseling, we value treating our clients and community with C.A.R.E. (Compassion, Affirming, Respect, & Empathy).
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