What are the Types of Imposter syndrome & 10 Effective Coping Strategies

A Quick Guide

Imposter syndrome refers to the belief that others think of you as more competent than you actually are. Such people live in a constant state of fear of being exposed as fraud by others.

Types of imposter syndrome

Impostor syndrome may manifest in different forms in different people. It must be mentioned that its types are not mutually exclusive and can often overlap. They are stated as follows:

1. The Perfectionist 

These people expect the best from themselves. Anything short of perfect is unacceptable for them. They feel unsatisfied and always think their work can use improvement. They tend to fixate on mistakes and set really high standards of performance. Furthermore, they often question their competence and feel like failures even if they meet their goals. Due to this, they are constantly in a state of pressure and anxiety.

2. The Superhero

These types of people are driven to work hard to prove they are not impostors. They strive to achieve the role of ‘Superman’ or ‘Superwoman‘ by trying to succeed in all aspects of their life. For example, being the best parent, being the best partner, being the best employee, being the top student, etc. When they are unable to accomplish this, they feel inadequate and stressed.

3. The Expert

The Experts are always on a quest to learn something. They continuously expand their understanding and skills by taking on various certifications, degrees, and training. They adopt this strategy to compensate for feelings of inadequacy. Most of the time, they doubt their expertise and underrate themselves despite being skilled at what they do. A few behaviors they might show includes Not applying for a job unless they meet the full criteria, Hesitating to ask a question or speaking up in school or work due to the fear of looking stupid, and trying to know every piece of information before starting a project.

4. The Natural Genius

Such people set unrealistically high goals and feel worthless when they don’t succeed on the first attempt. They see their failure as proof of their low worth. This is because usually, they are accustomed to succeeding easily and doing tasks effortlessly. But when they are required to make an effort, they consider it futile and see it as evidence of them being imposters.

5. The Soloist

The Soloists are independent and self-sufficient. They prefer to work on their own and consider seeking assistance a sign of weakness. They rely on being productive to feel good about themselves. Having to seek help is seen as proof of their failure. So, doing everything on their own creates a state of distress.

10 Effective coping strategies for imposter syndrome

Imposter syndrome can be an overwhelming and distressing experience for an individual. Stress and anxiety can become overbearing and affect a person’s mental health. The following strategies are recommended to cope with feelings of being an imposter.

1. Balance your Perspective

Whenever you find yourself over-fixating on mistakes, weaknesses, or flaws; actively try to balance your perspective. This can be done by looking at personal strengths and looking at what you did right in your work.

2. Notice positive feedback

Criticism can be hard for all of us. However, instead of blaming yourself and considering mistakes as failures, try to adopt a growth mindset. See these as opportunities for improvement. Remind yourself that you are still learning and nobody expects you to know everything except for yourself. Make an effort to notice the positive feedback instead of fixating on the negative.

3. Reframe your thoughts

All of us experience self-defeating thoughts. If we let these thoughts take over us, eventually they consume us and influence our mental state for the negative. Whenever you experience such thoughts, try to come up with counterthoughts that are neutral. You can even make coping flashcards by writing a list of statements for your most frequent negative thoughts. Carry these with you as reminders for such situations. For example, for a thought, ‘I got the answer wrong. I am so stupid‘, reframe it to say ‘I didn’t know the right answer but it’s okay since I am still learning’.

4. Social support

Whenever things get too overwhelming, ask for help from others around you. Surround yourself with positive people who highlight your strengths. Similarly, when things get too overwhelming talk to your friends and express your worries. It is possible they can relate to your experience and offer advice accordingly.

5. Access counseling services at your institute

If you are a student experiencing imposter syndrome, consider asking the university counselor for help. This can help in a smoother transition to the new environment. Similarly, at the workplace, if you are new and feel lost, access help from industrial/organizational therapists. So that you can cope and adapt in a better way.

6. Set realistic standards

Often people with impostor syndrome set high standards and expect the best performance from themselves which can be hard. It is recommended that you try to set realistic and achievable goals of performance.  Likewise, expect balanced feedback instead of the best. In short,  instead of striving for the best, strife for good enough.

7. Address core beliefs

If you have struggled with feelings of incompetence and failure for as long as you remember, it is likely these are your core beliefs. They are often hard to shake off after a single event. Remind yourself that if you want to modify these beliefs, it would require consistent effort. Consider self-help strategies designed for this from the internet e.g. The CBT workbook for perfectionism etc. Moreover, seek professional assistance if needed.

8. Stop comparing yourself

Frequent comparisons with others can sometimes act against us. Instead of focusing on our strengths, we continuously compare ourselves with others and look at what we lack. This weakness-based mindset can be harmful. Try to shift to a personal strength-based mindset and counter your thoughts of comparison with others.

9. Acknowledge your feelings

Many people with imposter syndrome suppress their feelings or avoid them. They actively make an effort to work against what they are feeling e.g., If they feel inadequate, they work extra hard.
Try to accept your feelings as they are. Notice and give yourself space for any emotions that rise up. Only after processing emotions, the healing process can start.

10. Individual or Group therapy

Group therapy can be useful for imposter syndrome since it balances our perspective and helps us see that even the talented people we idealize, feel this way sometimes. Such a counseling experience helps us feel like we are not alone.

If group therapy is not what you are looking for, set up an appointment with a therapist. Make an individualized treatment plan and actively work towards your goals in individual therapy.

Find out more about the imposter syndrome, its signs, causes, cycle & triggers in the article on our website.