Imposter syndrome

Imposter syndrome is the fear of being “found out” as less competent than you appear, or of being exposed as a “fraud”. Does this sound familiar? If so, you’re far from alone. Many of us experience these feelings at some point in our lives. Imposter feelings can be difficult to manage and may cause considerable distress. Here you can read more about what characterises imposter syndrome and what you can do to handle self-doubt.


What is imposter syndrome?
Imposter syndrome isn’t a formal diagnosis. It’s a term used to describe a psychological phenomenon involving anxiety and fear that your achievements aren’t really deserved, that others overestimate your abilities and that being exposed as less capable would have negative consequences. These feelings can exist despite clear evidence of success, such as doing well in an exam, successfully completing a thesis or performing well in a job. Achievements are often dismissed as “luck” or explained away by external factors.

Why does it happen?
Anyone can experience doubts about their achievements, but certain factors can increase the likelihood of imposter feelings. These factors include being new in an environment, setting unreasonably high demands on yourself (perfectionism), being in a highly competitive environment, and having little tolerance for making mistakes.

What can I do to manage it?
Here are some suggestions that may help when imposter feelings arise.

  • Accept the feelings and clarify your direction: It’s difficult to prevent anxiety, fear, shame or other feelings from appearing. Try to see these emotions as your brain’s way of alerting you to a possible threat. Remind yourself that this is a “false alarm”. Try to allow the feelings, while continuing to focus on what matters to you. When uncomfortable thoughts and emotions feel overwhelming, remind yourself of your direction – that is, why you’re doing what you’re doing and what you’re working towards. 
  • Notice self-critical thoughts: Try to pause in situations where your self-doubt is triggered and pay attention to your critical thoughts. For example: “I don’t really know what I’m doing,” or “How am I going to live up to this?” It’s easier to understand why you’re experiencing fear and discomfort if you become aware of what you’re thinking about yourself.
  • Remember that thoughts are not facts: Thoughts aren’t automatically true, and the intensity of your self-doubt doesn’t reflect your actual competence. Try to let the thoughts come and go without arguing with them or giving them more attention than necessary.
  • Share your thoughts and feelings: Talking about your experiences with someone you trust can help, and it can provide perspective to hear how others are struggling with similar experiences.

If your self-doubt is so strong that it significantly affects your wellbeing or leads you to avoid things that are important to you, consider seeking support. A first step can be to contact your local student health service or to talk to a counsellor at your local healthcare centre. If you’re unsure where to turn, contact 1177 Vårdguiden for advice about healthcare and support options.