Imposter Syndrome
Sure, you may never be [insert your favorite researcher here], but that is ok. You are you, and that is much better anyway.
Although this edition of the newsletter primarily focuses on navigating the various components of your PhD program, there is one component that somehow gets attention, yet is also somehow rarely discussed. That component is imposter syndrome, which can impact the navigation of nearly all components of PhD programs. While it is certainly possible you have never experienced it, it is probably more likely that you have, at least to some degree. The purpose of this piece is to briefly introduce the concept, discuss its prevalence, and finish with some strategies to challenge it.
WHAT IS IMPOSTER SYNDROME?
Imposter syndrome, sometimes referred to as the imposter phenomenon, is the often erroneous belief that we are not as intelligent or competent as others perceive us to be. In the context of a PhD program, this might be some combination of the following beliefs: That we do not deserve to be in said program despite your accomplishments (which are often attributed to outside forces), that our classmates are much smarter than us, that we somehow fooled the admissions committee, that our research is not as important as that of others, or that we will never be as good of an academic as other classmates/faculty, etc. In other words, as the name suggests, one is an imposter and will eventually be “found out.”
Originally observed in high-achieving women (Clance & Imes, 1978), imposter syndrome has since been observed in many different types of individuals, though it is believed that women and marginalized students (e.g., students of color, LGBTQIA2s+ students, etc.) are more likely to be impacted by it. Imposter syndrome can lead to, or worsen, symptoms of anxiety and/or depression. Imposter syndrome is also associated with lower self-confidence, an over-focus on mistakes, and a reduced ability to manage stress. Research has shown that “imposters” tend to operate in a cyclical fashion, overemphasizing perfection and effort, which leads to unachievable/unrealistic goals (i.e., tasks not being completed), which then enhances the imposter-like feelings. Of course, the cycle then begins again with the thinking that these feelings can be reduced by effort, with “imposters,” again, falsely emphasizing excessive standards. Variations of this cycle exist, but nonetheless retain the cyclical operation of “imposters.”
HOW COMMON IS IT AMONG PHD STUDENTS?
Because imposter syndrome is not an actual diagnosis, it is impossible to determine a prevalence rate. That said, it is generally considered to be fairly common, with variation in its impact. Yes, there may not be a way to specifically determine just how common it is, but it is worth knowing that current, and previous, research points to it as being exceedingly common. Indeed, it is such a well-known, and potentially derailing, phenomenon that there are those calling for greater consideration of the impact of the organizational climate of higher education systems on PhD student well-being. Surprisingly, the research in this area is limited, with previous research generally emphasizing the individual student instead.
WHAT CAN I DO IF I EXPERIENCE IMPOSTER SYNDROME?
The following is a list of things one can do to combat experiences with imposter syndrome. It is certainly not exhaustive. It is likely impossible to provide a list of everything one can do when context is so important. That said, most of these are at least somewhat universal. At the very least, they may be better than doing nothing!
Recognizing that these feelings/experiences are completely normal. As stated previously, experiences with imposter syndrome are completely normal. Indeed, it is highly likely that nearly everyone you have met throughout your PhD program - specifically, other students and faculty - has experienced it to some degree. Perhaps some still do! Simply acknowledging this can be a powerful strategy.
Question the validity of the imposter-like feelings. Honestly assess your accomplishments. Sure, you can maybe argue that luck has played a part in your life, but is it actually possible that everything you have accomplished has been due to coincidence or luck? Probably not. You have earned this. You belong. Look at the evidence. Even if you decide that academia is not for you, that does not mean you are/were an imposter.
Talk to a fellow student, mentor, professor, etc. Again, many of the people in your academic circle have likely experienced feelings related to imposter syndrome. If you are comfortable talking to one of these people, it might be helpful to do so.
Talk to someone you trust! Even people outside of your academic circle can be helpful. They may not fully understand what you are experiencing, but these are likely the people that know us best. This could also include a therapist, if you see one.
Engage in your hobbies! Another cliché response, but there is some truth to it. Part of the reason we lose interest in things when feeling down is because we think we don’t want to do them, so we don’t. It can then be surprising that when we end up doing certain things, we can feel pretty good. Hang out with your friends, watch a movie, play a game, listen to music, go for a walk/run, play with your pets, etc. Our hobbies and the things we like are foundational to who we are.
Accept it…and use it! Now, this strategy might be difficult to utilize. That said, if you are fond of mindfulness, this strategy could be effective. It would require complete acceptance of the feelings/experiences associated with imposter syndrome, but with the understanding brought by the second strategy (see above). Perhaps we could be a little more productive. Perhaps there is room for a little more effort. Rather than using feelings related to imposter syndrome as a way to self-judge/shame, we could instead use them as a source of motivation. For example, when we feel like an imposter, we could try re-framing our thoughts of self-doubt to “there are things that I can do that will make me an even stronger student.” Again, this requires an honest and healthy assessment of our time and abilities; but, just like stress can be used to enhance motivation, the feelings or experiences associated with imposter syndrome can do the same.
PUTTING IT ALL TOGETHER
This has just been a brief introduction to imposter syndrome and some strategies to challenge it. Unfortunately, while these strategies may help alleviate some of the feelings associated with imposter syndrome, these feelings may come and go throughout your career - especially if you are interested in a research-intensive path. With that said, many of these strategies may remain useful. Sure, you may never be [insert your favorite researcher here], but that is ok. You are you, and that is much better anyway.