The feeling of not belonging, not measuring up or even faking it at school is a feeling shared by many college students. The phenomenon is called imposter syndrome, and studies show that up to 82% of college students, graduate students, medical students and other professionals have experienced it.
While imposter syndrome isn’t a diagnosis or medical issue, it is a pattern of thinking that can lead to self-doubt, negative self-talk and missed opportunities. Here’s how to deal with imposter syndrome in college, quell your worries and start feeling more confident about yourself and your achievements.
What Is Imposter Syndrome?
Imposter syndrome is the false belief that you are not as capable or smart as others think you are. You might feel like everyone around you knows what they’re doing while you are lost or that you may be exposed as a fraud. Many people feel this way about themselves, no matter how successful they might be at navigating school and life.
Signs of imposter syndrome include:
- Crediting luck or other reasons for your successes.
- Fear of being seen as a failure.
- Feeling unworthy of attention or success.
- Downplaying accomplishments.
- Feeling that overworking is the only way to meet expectations.
- Holding back from reaching attainable goals.
Examples of imposter syndrome in college can include assuming your academic work doesn’t measure up even when you’re doing well in class or not speaking up for fear your professor or peers will deem you clueless.
Imposter syndrome can stem from many factors, including family upbringing — such as coming from a family that highly valued achievement — or certain personality traits, like perfectionism and neuroticism. Other causes of imposter syndrome can include social anxiety and new school opportunities, which can trigger feelings of inadequacy and pressure to achieve and succeed.
6 Tips for Overcoming Imposter Syndrome
Overcoming imposter syndrome starts with recognizing your capabilities and taking ownership of your achievements. For many people, imposter syndrome never completely goes away. However, learning to manage it can help you overcome negative feelings and fully enjoy your time in school. Here are a few ways to deal with imposter syndrome in college:
1. Separate Feelings From Facts
Chances are, imposter syndrome will creep in at some point in your life. Prepare for these feelings, observe them and be ready to separate fact from fiction. Tips for separating feelings and facts include:
- Challenge negative thoughts: Many college students who find high school easy can especially be prone to imposter syndrome in college, which can lead to disappointments, depression and anxiety. In these cases, challenge your thoughts and rephrase doubts as you are still learning and figuring things out. Combat any perfectionistic impulses and remind yourself that no one is perfect.
- Reflect honestly: Create a list of strengths, successes and areas you can improve. Completing an honest assessment can help you recognize areas where you are doing well and identify actual areas for growth. If your mind tells you that you don’t know what you are talking about, tell yourself that you’re smarter than you think and you can learn.
2. Practice Mindfulness and Acceptance
Changing your mindset takes time and consistent practice. By practicing mindfulness, you can become more aware of the situations that trigger imposter syndrome and make the conscious choice to rewire your brain. A recent study found that dental students who practiced mindfulness had an easier time coping with imposter feelings.
Take these steps to practice mindfulness:
- When you find yourself doubting your abilities, take a moment to stop doing what you are doing.
- Take a few deep breaths.
- Note your feelings, whether internally or on paper.
- Remind yourself that you have the power to reframe your thoughts and beliefs.
- Focus your attention on what you’re doing in the present.
For example, if you find yourself over-preparing or spending too much time on one task than required, take a moment to stop and examine your expectations. Give yourself permission to accept the work you’ve put in as good enough.
3. Fake It ‘Til You Make It
Adopt the mantra “fake it ’til you make it.” Note that even professors get nervous about giving lectures or leading discussions. Many people with imposter syndrome deal with perfectionism and immense internalized pressure to succeed. Remind yourself that doing well enough is often good enough to overcome these feelings.
Remember that imposter feelings can arise during transitions in life, such as the shift from school to internship, internship to graduation, graduation to career and so on. Accept yourself and your abilities in these moments to cope with imposter syndrome and let go of perfectionism.
4. Celebrate Your Achievements
If you struggle with imposter syndrome, you might have a tendency to brush off your successes. This can exacerbate the experience. Going to college and advancing your career takes years of work, education and accomplishments.
Try these tips to overcome imposter syndrome:
- In moments of self-doubt, take a step back and consider where you are compared to where you were in the last few years.
- Acknowledge your achievements, celebrate successes and avoid dwelling on flaws or mistakes.
- If someone compliments you, pay attention to how you respond and try to speak more positively about yourself.
- Keep concrete reminders of your successes, such as saving a paper with a good grade or printing out an email with positive feedback from a professor.
Applauding yourself for your victories, whether that’s getting a good grade on a paper, passing an exam or successfully completing a year of college, can help you internalize your success.
5. Share Your Feelings
Sometimes, just knowing that others are experiencing similar feelings can help you manage imposter syndrome. Confiding in friends can reduce loneliness and open the doors for others to share what they see in you. You might also discuss mistakes with a group, which can paint a more realistic portrait of what others are struggling with.
It can be extremely helpful to connect with friends and other trusted individuals who can provide support, validation and empathy to help you manage imposter syndrome.
6. Talk to a Professional
Left unchecked, imposter syndrome can lead to stress, burnout and a decline in school performance. It has also been linked to anxiety and depression. If impostor syndrome causes anxiety or depression, consider seeking support from a mental health professional.
A therapist can provide tips to cope with imposter syndrome and create new behaviors to overcome the unhealthy cycle. With encouragement and coping skills at your dispense, you can shift your thoughts from “I can’t do this” to taking action and moving forward.
Get Support for Imposter Syndrome at Merrimack Valley Psychological Associates
Many people experience imposter syndrome in college, which can lead to unhealthy thought patterns, stress and burnout. When you’re having trouble managing imposter feelings, seek support from Merrimack Valley Psychological Associates. We have the experience and expertise in treating imposter syndrome, including strategies for dealing with perfectionism, self-doubt and anxiety.
Our professionals can help you build your self-confidence, celebrate successes and overcome the cycle of imposter syndrome. To learn more about our services, contact us today.
