Do you feel like you haven’t earned anything you’ve worked for? Do you feel as though it’s only a matter of time until someone finds out that you’re not qualified/not smart enough? You're experiencing impostor syndrome. Researchers describe impostor syndrome as a state feeling like you do not deserve your accomplishments. Check out the five types of impostor syndrome originally described by Dr. Valerie Young to see if you identify with any of them.

The perfectionist impostor – “Everything must be perfect, or else!”

The super-person impostor – “If I work harder than anyone else, I will belong.”

The “natural genius” impostor – “If I am not immediately good at it, I am bad.”

The rugged individualist impostor – “I don’t and shouldn’t need any support.”

The expert impostor – “If I read more books and take more trainings than everyone else, I will belong.”

Impostor syndrome was originally developed to describe the frequently reported feeling that women had in their place of work. However, more recent research acknowledges that BIPOC people and people of other marginalized identities are disproportionately affected by impostor syndrome as well. People of marginalized identities receive messages from those in power and the environment every day that they do not belong. To read more about this, read this wellness article, this blog post, and this news article.

Impostor syndrome can feel painful and raise anxiety. But you are not alone. Impostor syndrome is associated with being a high achiever. You would not feel this way if you hadn’t already accomplished so much! Below are some ways you can alleviate impostor syndrome.

1) Reach out to a friend and share about your experience with impostor syndrome

2) Take some time to create an “accomplishment box.” List your accomplishments and put it in the box.

3) Ask others if they experience impostor syndrome as well. Support them and help them. Nothing takes us out of our heads faster than helping others.

4) “Get out of your mind and into your senses!” Practice grounding exercises whenever you lose that sense of belonging.

5) Remember that others are experiencing impostor syndrome as well. See how you can be helpful or foster a more welcoming environment for others. Educate yourself about social justice, other cultures, and allyship. You might find that being kind and open alleviates some of your own sense of being an impostor.

How are you dealing with impostor syndrome?

Check out Dr. Young's website!