13.03.2025 Sabrina Ludwig 277

What to do about impostor syndrome?

Successful at work, but feeling like you can't do anything: people with impostor syndrome have so much self-doubt that they see promotions or good performance as luck or coincidence. This has nothing to do with normal self-doubt. How to recognize impostor syndrome - and what can help.

"I had enormous problems with my self-image and a very low self-esteem, which I hid behind obsessive writing and performing," said David Bowie in an interview with Q Magazine in February 1997. Tom Hanks and Albert Einstein also publicly acknowledged their self-doubt, which went beyond a normal level in view of their success.

What is Impostor Syndrome or Impostor Phenomenon?

Working hard, working overtime, getting promoted - and being firmly convinced that the success is fake and has nothing to do with their own skills: people with impostor syndrome - also known as the impostor phenomenon - tend to devalue their achievements and attribute success to external circumstances such as luck. This permanent underestimation of their own abilities is often accompanied by the fear that this supposed intellectual fraud will sooner or later be exposed.

In addition to impostor syndrome, the term impostor phenomenon is also commonly used. Contrary to what the word "syndrome" suggests, this is not an illness or mental disorder, but a psychological phenomenon.

Are women particularly frequently affected by impostor syndrome?

The term "Impostor Syndrome" was coined in 1978 by the two psychologists Dr. Pauline R. Clance and Suzanne A. Imes. They had observed that many professionally successful women in particular felt like impostors and thought that their performance was overestimated. But it doesn't just affect women, it happens to the same extent in men.

Impostor syndrome: men and women tick differently

Impostor syndrome affects both men and women. Contrary to previous assumptions that it mainly affects women, a study by Martin Luther University Halle-Wittenberg shows that men suffer from impostor syndrome just as frequently.

However, according to a study by Youngstown State University in Ohio, men and women react differently to self-doubt:

Current studies on impostor syndrome

1. impostor phenomenon independent of age, gender and intelligence

In 2022, psychologists from Martin Luther University Halle-Wittenberg conducted a study under real-life examination conditions with 76 participants who completed various intelligence tasks. They found that the impostor phenomenon occurs regardless of age, gender and intelligence .

2. 70 percent of people experience impostor phenomenon

A study published in 2019 by the International Journal of Behavioral Science shows that around 70 percent of people experience signs of imposter syndrome at least once in their lives.

It is therefore a widespread phenomenon that often remains hidden because those affected do not openly share their insecurities.

3. connection between impostor syndrome and chronic stress

A Bachelor's thesis by Andrea Schwieter from 2024 investigated the impostor phenomenon in students. Students with a strong impostor self-concept exhibit work behaviors such as perfectionism or procrastination significantly more often, experience more chronic stress and have fewer opportunities for self-regulation. 

Chronic stress was identified as a mediator - i.e. a mediating role - between perfectionism and the impostor self-concept. This means that perfectionists often experience chronic stress, and this stress in turn reinforces the impostor feeling.

Or to put it another way: someone who is very perfectionist puts themselves under a lot of pressure to always deliver flawless work. This pressure leads to chronic stress. The stress in turn increases doubts about their own abilities, so that the person believes that their successes are not deserved - a classic feature of impostor syndrome.

4. every second manager has "impostor" syndrome

According to a study conducted in 2029, around one in two managers has developed an impostor phenomenon. Impostor syndrome can be particularly stressful for managers, as they are under constant observation and their decisions have far-reaching consequences.

Do I have impostor syndrome?

There are clues that show whether you have a tendency towards impostor syndrome, for example, if you ...

Causes: Where does impostor syndrome come from?

The possible causes for the development of the impostor phenomenon are varied and complex. Personality as well as upbringing and environmental factors probably play a role.

1. beliefs learned in childhood, such as "I have to achieve something in order to be loved and recognized" and high self-esteem combined with low self-confidence can contribute to the development of the Impostor Phenomenon.

2) Excessive care ("helicoptering") by parents can also promote impostor syndrome. People who have always been taught to be (supposedly) good at everything and who have always had all obstacles removed from their path have not been able to learn how to deal with challenges and setbacks. This leads to increased self-doubt in adult life when suddenly not everything succeeds straight away.

3. never being praised can also lead to feelings of being an impostor. If a child is not praised even for very good performance, this conveys to them that their efforts are never enough - no matter how hard they try.

4. non-academic parental home: Studies show that the impostor phenomenon is particularly common among people who come from working-class families, for example, and are the first in the family to study and take up an academic profession. They often do not really feel that they belong to the academic world.

How do I differentiate between normal self-doubt and impostor syndrome?

Everyone knows the feeling of doubting their own abilities - but this is not always due to impostor syndrome. Normal self-doubt is quite easy to distinguish from impostor syndrome:

While normal self-doubt diminishes with time and increasing success, the opposite is true for impostor syndrome. The more successful those affected become, the greater their fear of not being able to meet the expectations of others. They do not attribute their successes to their own abilities, but instead put them down to luck or external circumstances.

Ergo: People with Impostor Syndrome do not gain more security or self-confidence from their successes.

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Differences between normal self-doubt and impostor syndrome:

It is important to recognize impostor syndrome and develop appropriate strategies to counteract this excessive self-doubt, as it can have a significant impact on well-being and performance.

5 tips: What can I do if I have impostor syndrome?

If you suffer from Impostor Syndrome, the following science-based strategies can help boost your confidence:

1. recognize your thought patterns

Make a note of when and in which situations self-doubt arises. Question these thoughts and replace them with realistic alternatives.

2. check facts

Have you really achieved everything just by luck? Or is there skill, work and experience behind it? Write down your successes - and every time you doubt your abilities and become insecure, read through the list.

3. seek exchange with others

Talk to others. Others often share similar feelings, which can have a relieving effect.

4. avoid comparisons with others

Even if it is difficult, try not to compare yourself. Everyone has their own way. Just because someone else seems confident doesn't mean that he or she has no doubts.

5. accept professional support: Coaching or therapy

If impostor syndrome leads to considerable suffering, coaching or psychological therapy can be useful to boost self-esteem.

These approaches can help you to overcome impostor syndrome and boost your self-confidence.