Mani Counseling

Imposter Phenomenon (IP) is more than just self-doubt—it’s a persistent feeling that your achievements are undeserved, that you’re not as capable as others think you are, and that it’s only a matter of time before you’re exposed as a fraud. This experience can be deeply distressing, affecting even the most accomplished professionals.

Research by Hutchins, Penney, and Sublett (2018) highlights how IP doesn’t just impact self-esteem—it can also lead to emotional exhaustion and low job satisfaction. People who struggle with IP often cope through avoidance—distracting themselves, overworking, or withdrawing—hoping to escape the anxiety of being “found out” (Hutchins et al., 2018). But this only makes things worse. Over time, avoidant coping drains mental and emotional resources, leading to burnout.

How Imposter Phenomenon Manifests:

• Persistent Self-Doubt: Even with clear evidence of success, you feel it’s all a mistake (Clance & Imes, 1978).
• Attributing Success to External Factors: Luck, timing, or others’ help, rather than your own skills (Chrisman et al., 1995).
• Fear of Exposure: A constant worry that others will discover you’re not as capable as they think (Whitman & Shanine, 2012).
• Perfectionism and Overworking: Trying to prove yourself to avoid feeling inadequate (Dudau, 2014).

The Cost of Avoidant Coping: Avoidant coping strategies might offer temporary relief, but they do not address the root of the problem. Instead, they consume energy and emotional resilience, making it harder to manage daily challenges. This can lead to emotional exhaustion—feeling drained, cynical, and disconnected from your work (Hutchins et al., 2018).

How to Manage Imposter Phenomenon:

1. Recognize Your Thoughts: Acknowledge when you are experiencing IP without judgment.
2. Challenge Negative Beliefs: Ask yourself if your thoughts are based on facts or fears.
3. Acknowledge Your Achievements: Keep a list of accomplishments, no matter how small, and revisit it when self-doubt arises.
4. Talk About It: Sharing your experience with someone you trust can bring perspective.
5. Practice Active Coping: Instead of avoiding challenges, break them down into manageable steps and focus on one thing at a time.

Understanding IP is the first step toward overcoming it. It is a common experience, but it doesn’t have to control how you see yourself or your work. By learning to recognize and challenge these thoughts, you can begin to build a healthier, more balanced view of your achievements.

References:

• Hutchins, H. M., Penney, L. M., & Sublett, L. W. (2018). What imposters risk at work: Exploring imposter phenomenon, stress coping, and job outcomes. Human Resource Development Quarterly, 29(1), 31–48.
• Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15, 241–247.
• Chrisman, S. M., Pieper, W. A., Clance, P. R., Holland, C. L., & Glickhauf-Hughes, C. (1995). Validation of the Clance Impostor Phenomenon Scale. Journal of Personality Assessment, 65, 456–467.
• Whitman, M. V., & Shanine, K. (2012). Revisiting the impostor phenomenon: Exploring the roles of leader humor and feedback. Journal of Leadership & Organizational Studies, 19(4), 467–479.
• Dudau, D. P. (2014). The relation between perfectionism and impostor phenomenon. Procedia – Social and Behavioral Sciences, 127, 129–133.