The five imposter syndrome types are the Perfectionist, Superhuman, Natural Genius, Soloist, and Expert. While the types appear differently, all make you feel fraudulent about achievement. Imposter syndrome causes thoughts such as, “I feel like a fake,” and “I must not fail.” While imposter syndrome can be like a sand trap for our ego, it is conquerable.
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What Is Imposter Syndrome?
Imposter syndrome is the feeling of inadequacy, self-doubt, or insecurity that can prevent us from achieving our goals. A good example is young adults experiencing failure-to-launch syndrome as they avoid becoming self-sufficient adults because they don’t want to fail.
Although imposter syndrome is a common feeling among high achievers, it affects people of all ages, genders, and backgrounds. Imposter syndrome can occur in various situations, from job interviews to public speaking events. It is dangerous because it fuels sleep disturbance, depression, anxiety, psychological distress, insecurity, poor work satisfaction, and performance.1
Characteristics of Imposter Syndrome
The first step to overcoming imposter syndrome is recognizing its characteristics. Have you ever had that pervasive feeling of being a fraud despite evidence of competence? People who experience imposter syndrome often feel like they are not worthy of their accolades and that they do not belong in positions of success or leadership. This feeling can stem from many factors, such as feeling like they have been “lucky” or that they have somehow deceived others into thinking they are more competent than they are.
Those with imposter syndrome can fear taking risks or pursuing new opportunities because they don’t want to fail. Does this sound like you, or do you recognize someone in your life with imposter syndrome characteristics?
Some common characteristics of imposter syndrome include:
- Self-doubt
- Sabotaging own success
- Undervaluing contributions
- Low self-esteem
- Fear of failure
- Overworking
- Not accepting recognition for achievements
- Comparing self to others
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The 5 Types of Imposter Syndrome
In the 1970s, Dr. Valerie Young coined the term “imposter syndrome.” She described imposter syndrome best when she said, “Those of us with imposter feelings have become adept at essentially attributing our success largely to factors outside ourselves. And so, as a result, there’s this kind of nagging fear of eventually being found out.” In her book, The Secret Thoughts of Successful Women: Why Capable People Suffer from the Imposter Syndrome and How to Thrive in Spite of It, she identified five established “competence types” of imposter syndrome.2
The five types of imposter syndrome are:
1. The Perfectionist
The Perfectionist has a need to meet exceedingly high standards that may be impossible to achieve. Imposter syndrome fuels perfectionism; striving for flawlessness to prevent exposure as a fraud. Perfectionism reduces productivity and enhances performance anxiety. As a result, it can be a real roadblock to success.3
While setting high standards can motivate us to achieve our goals, the fixation on perfection can also lead to negative consequences. The Perfectionist has a relentless pursuit of flawlessness, resulting in excessive self-criticism, anxiety, and burnout. Because low self-esteem is highly related to perfectionism, two negative manifestations of ego, Doormats and Divas, can fall prey to it.4, 5 If you keep waiting for something to be perfect, you may never put it out into the world. At some point, it has to be good enough.
Signs you may be the perfectionist type include:
- You micromanage everything
- You don’t know how to delegate tasks
- You obsess over little details
- You struggle with decision-making
- You have high standards and unrealistic expectations
- You have an incredible fear of failure or making mistakes
What To Do if You’re the Perfectionist
Overcoming perfectionism is a process that requires self-awareness, self-compassion, and a willingness to embrace imperfection. By setting realistic goals and expectations, practicing self-care, and prioritizing progress over perfection, you can break free from the constraints of perfectionism and achieve a healthier, more balanced life.
Here are some ways to address your perfectionism:
- Notice your perfectionistic thoughts and give them a reality check with a cost-benefit analysis of what perfectionism costs you in time and energy
- Relax your standards. Remember the 3.5 Rule. In some cases, a 2.0 is just fine! Heck, don’t we all have a D in our past? And failure means you are trying and is sometimes necessary on the road to greater success. It’s okay not to have a 4.0, you are still awesome.
- Remember your strengths instead of focusing on the deficits
- Allow some room for imperfection. Maybe it’s as simple as leaving the unflattering photo your friend tagged you in on your social media page or giving yourself a reasonable time limit to work on a project and submit it.
2. The Superhuman
Another imposter syndrome type is the Superhuman. While Perfectionists are always striving to do better, Superhumans are wanting to do more and more. Superhumans are high-achievers who put incredible pressure on themselves to excel in all areas of life to justify their accomplishments and success. They feel they need to work harder than others to achieve all that they do. Workaholics are a natural fit for this imposter syndrome type.
Because they can never do enough, there are certain signs that someone is too self-critical, indicating they might be Superhuman.
Signs you may be the superhuman type include:
- You don’t handle constructive criticism well
- You feel stressed when you’re not working
- You feel guilty when taking breaks or enjoying leisure activities
- You put a lot of pressure on yourself to perform at your best
What To Do If You’re the Superhuman
Overcoming the superhuman imposter syndrome type can be challenging, but it’s possible. The first step is to recognize that doing well at everything is not a realistic goal. Everyone experiences mistakes and failures. Also, reframe how you think about your achievements. Instead of attributing success to external factors, acknowledge personal strengths and hard work. By doing so, you can boost your confidence and improve your self-esteem.
Set realistic expectations for yourself and allow time for self-care and relaxation to help overcome the superhuman imposter syndrome type. Recognize that productivity and self-worth are not inherently linked. Taking breaks can lead to better performance and overall well-being.
3. The Natural Genius
Another type of imposter syndrome is the Natural Genius, characterized by somebody’s belief that their success is solely based on their natural talent or intelligence. A hallmark of a “natural genius” is that success has always come easily to them without really trying. As a result, they set impossibly high standards for themselves. So, when they get into a highly competitive environment, it can be incredibly overwhelming as they are forced to challenge themselves.
Signs you may be the natural genius type include:
- Success has come easily to you in the past
- Your self-confidence suffers considerably when faced with a setback
- You believe success comes from an inherent ability, not hard work, and practice
- You have very high standards for yourself
- You are critical of perceived obstacles that might impede your success
What To Do If You’re the Natural Genius
As a Natural Genius, it’s hard to acknowledge that success is not solely based on innate talent and intelligence. Instead, it combines hard work, practice, and opportunity. A Natural Genius imposter syndrome type can be particularly damaging as it creates an unrealistic expectation of perfection and makes you feel like you are a fraud when you fail.
You can overcome the imposter syndrome through self-reflection and reframing negative self-talk. Self-reflection can help you identify your strengths and weaknesses and develop a more realistic view of your abilities. Instead of considering yourself a genius, consider yourself a work in progress.
4. The Soloist
The Soloist imposter syndrome type is characterized by feelings of independence and the need to achieve success entirely on their own. This imposter syndrome type affects people who believe they must do everything themselves and that asking for help or support is a sign of weakness. As a result, soloist types often feel isolated and overwhelmed, leading to feelings of inadequacy and self-doubt.
People identifying as rugged individualists are particularly susceptible to experiencing this imposter syndrome type. They prioritize their autonomy and independence over conforming to social norms. People who identify as rugged individualists generally have a strong sense of self-reliance and may feel uneasy when they need to rely on others for support.
Signs you may be the Soloist type include:
- Feeling like you need to accomplish everything on your own
- Feeling incompetent if you need help
- Struggling to network
- Difficulty accepting constructive criticism
What To Do If You’re the Soloist
Recovering from the soloist imposter syndrome type involves identifying the root cause of why you need to be so independent and achieve success entirely on your own. Upon doing so, you can begin to build a support network, learn to delegate, practice self-compassion, and begin celebrating success. While it may take time and effort, overcoming imposter syndrome can lead to greater self-confidence, satisfaction, and success, both personally and professionally.
5. The Expert
The Expert imposter syndrome type is common among people who have acquired specialized knowledge and skills in their field. That includes people with advanced degrees, such as doctors, lawyers, and scientists. Why? Because they have invested so much time and effort into their education and training, they feel they should know everything about their chosen field. However, they still doubt their abilities and worry that they are not equipped to handle all the challenges of their job.
Signs you may be the Expert type include:
- Feeling like you need to master every step in the process
- Feeling like you need to constantly pursue training and certifications
- Feeling like a fraud despite having expertise
- Struggling with procrastination because you feel overwhelmed
What To Do If You’re the Expert
An excellent way to overcome expert-type imposter syndrome is to actively seek out opportunities for growth and learning. Doing so can expand your knowledge base and boost your confidence. Whether taking courses, attending workshops, or joining professional networks, seeking out challenges can help you develop more skill sets and combat feelings of inadequacy.
Creating a support system is also crucial in overcoming expert-type imposter syndrome. Being vulnerable and sharing struggles and setbacks with trusted friends or family members can help you put things in perspective and feel understood. It’s also important to recognize your success and achievements, whether big or small. Journaling and keeping track of accomplishments can help you acknowledge and appreciate your progress, boosting self-confidence and self-esteem.
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How to Overcome Imposter Syndrome
People with all types of imposter syndrome often feel like they are not worthy of their accomplishments and that they have somehow tricked others into believing in their abilities. By recognizing imposter syndrome and working to overcome it, people can regain their confidence, continue to learn and grow and achieve their full potential.
It is important to learn how to overcome imposter syndrome because it can lead to a significant loss of confidence, anxiety, and even depression. It is crucial to remember that everyone experiences self-doubt and insecurity at times, but it is possible to overcome these feelings and thrive.
Tips for overcoming the types of imposter syndrome are:
Identify the Triggers
The first step to overcoming imposter syndrome is to identify what triggers the feeling of being an imposter. Some triggers may include starting a new job, getting a promotion, receiving recognition for your work, and being asked to speak in public. Once you have identified your triggers, you can start working on ways to handle them.
Nurture Your Self-Confidence
Learning how to love yourself can help you overcome imposter syndrome. Nurture your self-confidence with self-compassion. That allows you to silence and overcome your inner critic, practice self-forgiveness and self-acceptance, and be your most compassionate advocate.
By nurturing self-confidence, we can learn to accept ourselves, including our flaws, and overcome perfectionism. This means letting go of the unrealistic expectations we place on ourselves and giving ourselves permission to make mistakes. When we believe in our abilities, we become more resilient to criticism and less likely to give up on pursuing our goals.
Acknowledge Your Accomplishments
Recognizing our achievements can help shift our focus away from our perceived shortcomings and instead on our strengths and abilities. It can also help us see how far we’ve come and how much we’ve learned. By recognizing our own achievements, we can focus on our own journey and not feel the need to compare ourselves to others.
New mothers can experience motherhood imposter syndrome, where they struggle with the sense that no matter what they do, it will not be good enough. Acknowledging what they have done right, it can help alleviate some of the feelings of self-doubt and inadequacy.
Change Your Self-Talk
Negative self-talk can amplify feelings of inadequacy. Replace negative self-talk with positive affirmations such as “I am capable” or “I am deserving of success.” Use language that reinforces your strengths and abilities, and remind yourself that mistakes and failures are a natural part of the learning process.
Embrace the Discomfort
It is natural to feel uncomfortable when you are stepping out of your comfort zone. Embrace the discomfort and recognize that it is a sign that you are growing and challenging yourself. Remember that you are not alone in feeling this way, and it is okay not to have all the answers.
Work on Your Self-Awareness
Self-Awareness is a powerful tool that can help you overcome imposter syndrome. It enables you to recognize your negative thoughts and beliefs, identify your triggers, set realistic goals, seek feedback, and promote self-acceptance. By practicing self-awareness, you can develop a more accurate self-image and overcome imposter syndrome.
Reach Out
It’s helpful to seek support from family, friends, or colleagues. It can be helpful to talk about your self-doubt with others who know you and get their perspective. Having a support system to remind you of your strengths and accomplishments can be very effective in overcoming imposter syndrome.
Take a Social Media Break
One of the primary causes of imposter syndrome is social media. Social media platforms such as Facebook, Instagram, Tiktok, and Twitter create an idealized world that can make people feel like they are constantly falling short. Social Media & Self Esteem go hand in hand. Social media often showcases only the best moments, leaving out the difficult and challenging aspects of life. As a result, we compare ourselves to others and feel like we are not good enough.
Taking a break from social media can be a powerful tool to overcome these negative feelings. Some people don’t know How to Take a Social Media Break, but it starts by deliberately self-moderating your online activity. When you take a social media break, you create space for yourself to focus on your own achievements rather than what others are doing.
Consider Seeking Therapy
Consider seeking the help of a professional therapist or coach who can guide you through overcoming imposter syndrome. Consider online therapy options or utilizing an online therapist directory. Talking about your feelings of inadequacy can be helpful. The benefits of therapy are many. Therapy can help you understand that other people may be going through the same thing, and it can provide a fresh perspective and helpful advice.
Keep in mind that therapy can be helpful to a person struggling with imposter syndrome who may be dealing with larger mental health issues. For example, they may also have an underlying personality disorder, such as perfectionism or OCD, which can contribute to anxiety and self-doubt. Therapy can help with this.
Mental Health Impacts of the Types of Imposter Syndrome
With imposter syndrome, people rarely share their insecurities because they fear being exposed as a fraud. The condition can negatively impact a person’s receptivity to feedback because they fear exposure and become defensive. Embarking on new professional challenges can be difficult because people want to reduce the anxiety, not perpetuate it.
It’s no surprise that imposter syndrome can have a significant impact on a person’s mental health. Each of the five types of imposter syndrome has unique symptoms and can lead to anxiety, depression, and physical symptoms such as headaches and fatigue. Recognizing imposter syndrome and seeking help from a mental health professional can help people best manage their symptoms and improve their overall well-being. We need to remind ourselves that nobody is perfect, and everyone makes mistakes, and it is okay to ask for help and support, whether in our personal or professional lives.
When to Seek Professional Support
As imposter syndrome is common, seeking professional help is not always necessary. However, if imposter syndrome is causing persistent distress, affecting personal and professional relationships, impacting career goals and aspirations, or at the core of negative self-talk and low self-esteem, seeking professional help may be beneficial. A high achiever who is a Soloist may have difficulty asking for help because they feel they don’t need the support of others. Working with a counselor or therapist can help you develop coping mechanisms and address any underlying mental health issues contributing to your imposter syndrome.
Fortunately, there are various professional treatment options available, including cognitive-behavioral therapy, mindfulness-based stress reduction, group therapy, coaching, and mentoring. A mental health professional can provide guidance and support, develop strategies to overcome negative patterns and improve overall well-being.
In My Experience
In my practice, I’ve worked with countless clients suffering from imposter syndrome, and I deal with it from time to time myself! Imposter syndrome is especially common when expanding your comfort zone when choosing to go back to school, get an advanced degree, learn a new skill, or put yourself out into the world in a greater way via book writing, social media, podcasting, and more. It is common to deal with a couple of the different types of imposter syndrome combined together. Most commonly, I see the Perfectionist combined with some of the others.
CBT is very helpful at identifying irrational beliefs that fuel imposter syndrome and restructuring those beliefs into thoughts that are more positive and affirmative. Mindfulness can help you become more aware of your Inner Saboteur, the voice of imposter syndrome. Through mindfulness practice, you can quiet the voice of the Inner Saboteur and replace it with self-compassion. Imposter syndrome is an aspect of the ego, so mindfulness strategies help us detach from the ego and connect with our essence (or deeper self within).
Finally, talking openly about imposter syndrome with others can take its power away. In a graduate class I was teaching at Northwestern University, I asked how many first-year students felt they were dealing with imposter syndrome, and every single person raised their hand. This led to authentic and vulnerable sharing and a tremendous amount of normalization and validation. Everyone felt better and less inhibited by imposter syndrome.
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