How Do I Know if I Have Imposter Syndrome?

Imposter Syndrome is being talked about everywhere now, from the BBC to Instagram to the New York Times. While imposter syndrome is not a diagnosable mental health disorder, it is a very real form of anxiety that affects many people. Often they don't even realize they are struggling with it. One of the more insidious aspects of anxiety and imposter syndrome is that it makes you think that you are the problem. So, how do you know if you have imposter syndrome? And if you do have it, can it be cured?

Five Signs You May Have Imposter Syndrome

1 - You think that people are just being nice when you receive positive feedback.

Positive feedback and compliments are far too rare in our society and it's easy to write them off to someone being a good person. We all do this on occasion. But if you are constantly finding yourself second-guessing all of the positive feedback you receive or thinking that people are just being nice even when they give you detailed positive feedback, you may be experiencing imposter syndrome.

2 - You feel like you don't deserve the things you've earned.

Have you ever made a team or received a promotion or been hired for a job and been sure that it was a mistake? Or thought that you didn't deserve it? Have you ever felt bad about your accomplishments? Maybe you find yourself telling people that the accomplishment isn't a big deal or that it wasn't that hard. If you find yourself wanting to hide your accomplishments because you feel like you don't deserve them, you may be experiencing imposter syndrome.

3 - You're a chronic overthinker

There are certainly overthinkers who do not have imposter syndrome, but quite a few overthinkers do struggle with imposter syndrome. Occasionally wondering if your boss is upset or if something will go wrong is normal. Constantly thinking of all of the things that could go wrong or constantly re-reading emails or thinking about past conversations looking for proof that you're in trouble or that you'll lose your place on a team isn't. If you find yourself second-guessing and overthinking your interactions with colleagues, teammates, or even friends and family, you may be experiencing imposter syndrome.

4 - You constantly feel like you don't deserve what you have

Nearly everyone has moments where they feel like they have received more than they deserve, and it can feel awkward. If you find yourself constantly feeling like you don't deserve to be where you are or feel like there's a spotlight on you and you're just waiting for people to find out that you are a fraud and don't deserve to be there, you may be experiencing imposter syndrome.

5 - You're reading this article

Typically we read about things that interest us. While it's possible that you're reading this article because you're concerned about a friend or colleague, it's likely that you chose to read (especially this far) because you're feeling like a fraud and wondering if it's because you have imposter syndrome. Ironically, imposter syndrome can sometimes make us feel like an imposter for even thinking that we may have a genuine problem that needs to be resolved. If you searched for information about imposter syndrome, you may be experiencing imposter syndrome.

Can Imposter Syndrome be Cured?

Yes! Imposter syndrome is a form of anxiety. Anxiety can sometimes indicate a mental disorder, such as Generalized Anxiety Disorder, or it can simply mean that you're feeling overwhelmed or struggling with some negative beliefs about yourself.

Imposter syndrome doesn't mean that you are bad or broken. It simply means that you have some negative thoughts that go through your head and that you believe them. Some of the common ways to overcome negative or anxious thoughts is to recognize when you're feeling anxiety and choosing to focus on something else. Mindfulness, grounding exercises, and breathing can all help reduce imposter syndrome.

Cognitive Behavioral Therapy, which focuses on recognizing and reframing negative thoughts and actions, can help you to learn to manage your anxiety. Acceptance and Commitment Therapy can help you to discover your true self and develop a sense of empowerment. There are books available that can help you learn some CBT and ACT exercises. Here are some that I recommend:

The Happiness Trap by Russ Harris, PhD

Cognitive Behavioral Therapy Made Simple by Seth J. Gillihan, PhD

The Happiness Advantage by Shawn Achor

If self-help isn't for you or if you feel like you're continuing to struggle, a therapist who specializes in anxiety treatment can help you. You deserve the rewards and accomplishments that you have earned in life and you deserve to be able to enjoy them.

If you're looking for a counselor in Colorado Springs who specializes in anxiety treatment, trauma therapy, or who can help you overcome imposter syndrome and perfectionism, feel free to reach out to me. I offer a free 15-minute phone consultation where you can ask questions and decide if therapy is right for you. There's no obligation, so schedule your free consultation today!