Imposter syndrome is an internal experience of believing that you are not as competent as others perceive you to be. Despite your qualifications and achievements, you feel like a fraud just waiting to be exposed. This phenomenon is incredibly common among academics and researchers. In fact, up to 70% of people report feeling like an imposter at some point in their career. If you struggle with imposter syndrome as a doctoral candidate, know that you are not alone. And more importantly, there are strategies you can use to overcome those negative feelings.
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Causes of Imposter Syndrome in Academia
Imposter syndrome tends to stem from the following root causes:
Perfectionism Leads to Feeling Like a Fraud
As an academic or a researcher, it’s easy to hold your work to unrealistic standards and then feel like you don’t measure up. Perfectionism fuels feelings of inadequacy when your performance fails to meet those impossibly high bars. Additionally, minor mistakes or setbacks seem catastrophic, rather than a normal part of the learning process. Your inner critic takes over, fueling imposter syndrome.
Comparing Yourself to Your Peers Exacerbates Doubt
Seeing your colleagues and peers progress, publish, and accomplish things can trigger imposter syndrome if you engage in social comparison. Rather than feeling inspired by their success, you question your own abilities. This rigid comparison discounts the unique strengths you do bring to the table.
Tying Self-Worth to Narrow Academic Benchmarks
Academia has a narrow definition of success that values publication, grants, and esteemed fellowships. When your self-esteem is closely tied to these external validators, you may start to doubt your abilities or feel like a failure. In reality, your worth extends far beyond any single accomplishment.
Feeling Inadequate and Unable to Accept Praise
Many high-achievers discount both their accomplishments and any praise they receive. If you routinely convince yourself that you don’t deserve recognition or that your success was just a fluke, imposter syndrome can take hold.
Signs Imposter Syndrome Is Hurting Your Academic Career
If you recognize any of these behaviors or thought patterns, you may be dealing with imposter syndrome:
- Downplaying your accomplishments and strengths
- Attributing your success to luck or timing rather than seeing it as a reflection of your abilities
- Being unable to internalize or accept praise and positive feedback from others
- Living with persistent anxiety or fear that you’ll be exposed as a fraud or unqualified
- Minimizing your expertise and knowledge
- Making assumptions that others are more knowledgeable or skilled than you are
How Imposter Syndrome Derails Academics and Researchers
Left unaddressed, imposter syndrome can wreak havoc on a doctoral student’s motivation, productivity, and overall wellbeing:
Imposter Syndrome Leads Academics and Researchers to Procrastinate
You may chronically procrastinate on projects, manuscripts, or your dissertation because you don’t feel capable enough to tackle them. Perfectionism causes avoidance, as you don’t want to risk failing.
Fear of Seeming Unintelligent Causes Struggle in Silence
Imposter syndrome prevents asking questions or seeking help from your advisor or other students for fear of seeming unintelligent and exposing your perceived inadequacy. This causes unnecessary struggle in silence.
Anxiety, Self-Doubt, and Burnout Increase
Feeling constantly on the verge of being revealed as a fraud fuels relentless anxiety. Self-doubt creeps into every aspect of your academic work. You may even experience burnout trying to prove yourself.
Imposter Syndrome Can Lead Academics to Leave Jobs or Higher Ed
These fraudulent feelings have caused once-promising academics to voluntarily leave positions at esteemed institutions or even leave higher education altogether. A tragic loss of talent and potential!
5 Strategies to Overcome Imposter Syndrome as an Academic or a Researcher
If imposter syndrome is getting in the way of your academic success, there are concrete strategies you can apply:
- Seek Out Mentorship From Those Who Believe in You
Actively seek out a mentor or advisor who can reinforce your strengths and abilities. Their objective external perspective can reframe your own negative self-perception. Choose mentors who see your potential and take interest in nurturing your growth.
- Make a Daily List of Your Skills, Achievements, and Progress
Take time each day to write down your recent wins, no matter how small. Refer back to this list when you need a reminder that you do bring value as a doctoral candidate. Keep an ongoing record of your successfully completed milestones as well.
- Actively Replace Negative Self-Talk with Positive Affirmations
Counter those fraudulent inner critic thoughts with affirmations focused on your qualifications and strengths. Speak them aloud and write them down. In time, your self-perception will shift.
- Accept Setbacks as Part of the Universal Journey
Accept that setbacks, challenges, and mistakes are inevitable parts of the learning process rather than signs of inadequacy. Talk to others in your program and you’ll find these roadblocks are universal. How you respond matters most.
- Focus on Self-Compassion, Not Social Comparison
Recognize when comparing yourself to others exacerbates imposter syndrome. Consciously shift your focus to self-compassion, emphasizing your own growth over time rather than rigid social comparison. Your journey is unique.
Moving Forward With Confidence
Imposter syndrome has the potential to obstruct academics and researchers from reaching their full potential. Yet by leveraging supportive relationships, reframing thoughts, celebrating small successes, and being self-compassionate, it is possible to overcome those feelings of fraudulence. Commit to building genuine confidence in yourself and your abilities so you can progress through the program with passion and purpose. You belong here, and you have so much to contribute!
