Imposter syndrome is a psychological experience where individuals constantly experience self doubt, dismiss their successes and often feel like a fraud when they accomplish something. Those who struggle with imposter syndrome tend to chalk up their success to external factors, rather than their own ability, and attribute their accomplishments to chance or an error (Feigofsky, 2022). 

Common Features of Imposter Syndrome (Feigofsky, 2022)

  • Perfectionism 
  • Avoiding things
  • Self doubt
  • Procrastination
  • Fear of failure 
  • Guilt about success 
  • Feel undeserving of success 
  • Overpreparing

Self-Fulfilling Loop 

Often imposter syndrome acts as a self fulfilling prophecy as an individual’s self doubt leads them to often procrastinate tasks, leading to “evidence” that they truly aren’t capable, are lazy, and will fail if they try. Or imposter syndrome may prompt an individual to over prepare in an attempt at seeking perfection, so when they do perform well, they believe it was because of how much work they put in. This belief furthers the narrative that they are not capable if they do anything less than the “best”. Even when an individual prepares and works hard, they often attribute their success to the task being easy or them simply getting lucky. In all of these cases, the individual perpetuates the narrative that they are incapable of success, and if they achieve something, that they are undeserving of feeling successful. The belief, rooted in shame and self doubt, perpetuates the idea that the individual is inherently a fraud. 

Neurobiology of Imposter Syndrome (Chrousos, Mentis & Dardiotis, 2020)

The neurobiology of imposter syndrome involves a complex interplay of brain regions and neurotransmitter systems that contribute to feelings of self-doubt and inadequacy despite external evidence of success. The thoughts that accompany imposter syndrome set off the stress cascade, which primarily involves the hypothalamic pituitary adrenal (HPA) axis. Other brain areas are also impacted, and the more these areas respond to the lack of validity one feels in their accomplishments, the stronger the connections will become through a process called neuroplasticity. This then strengthens the behavioral responses to avoid feeling insufficient. 

The Imposter Syndrome Cycle: 

A negative thought about oneself related to self doubt, unworthiness → activation of the HPA axis → increase in cortisol production, increased hormones associated with stress such as norepinephrine, activation of autonomic nervous system (either fight or flight response or freeze response, depending) → behavior to ease discomfort (procrastinate, over prepare, ruminate) → narratives are solidified that the individual is incapable, a fraud, has to do the most to be successful, and so on 

Common Impacts to Different Brain Region: 

  • Prefrontal Cortex gets “hijacked” by the amygdala, thus making it harder to do functions such as decision making and critical thinking (Voznaya, 2023)
  • Limbic System including the amygdala becomes hyperactive, leading to increased anxiety, self doubt and hypersensitivity to perceived failures and shortcomings (Voznaya, 2023)
  • Reward Center of the brain, including the nucleus accumbens and ventral tegmental area, become desensitized, requiring greater activation (Chrousos, Mentis & Dardiotis, 2020)

The Psychological and Physical Impacts of Imposter Syndrome (Clark et al., 2022)

There are many psychological impacts as a result of imposter syndrome, which include anxiety, depression, and other forms of distress (Chandra et al., 2019).  Individuals with imposter syndrome often struggle with maladaptive thought patterns including “all or nothing” thinking, overgeneralization of failures (or perceived failures) and perfectionism. The high expectations coupled with the fear of failure often lead to symptoms associated with burnout, such as emotional and physical exhaustion. Stress-related issues such as digestive issues and sleep issues may also ensue as a result. In school or jobs, individuals often overwork or procrastinate, leading to feelings of dissatisfaction, stuckness, and missed opportunities. Shame is a big root of imposter syndrome, so working through shame is really important.

Ways to Work Through Imposter Syndrome (Ustaoglu & Arvanitakis, 2023) (Corkindale, 2023)

  1. Combat Limiting Beliefs: Question beliefs that come up with phrases like “what evidence do I have for that?” and “who said that?”
  2. Create Safety Around Success: Start to document successes and sit in the discomfort that may arise, without trying to avoid it 
  3. Recognize and Reframe: Call out the negative thoughts and self doubt and reframe them as best as you can. An example could be recognizing how unhelpful and untrue the thought “I only got a good grade on the exam because it was easy” to “I got a good grade on the exam because I am smart and capable, I deserve the grade. However, my worth is also not dependent on my grades and I may not always do well on exams. If I don’t, that doesn’t inherently mean anything about my intellect or worth.”
  4. Seek Support: Having a support system is incredibly important, not only in decreasing shame but also in knowing you’re not alone in it 
  5. Practice Mindfulness: Try to observe the thoughts with curiosity, rather than judgement. Even when it doesn’t feel deserved, practice compassion for yourself and slowly you’ll start to believe you deserve it. Take the time to sit with your feelings and allow them to be.

What is Neurofeedback and How Can it Help? (Drake, 2022)

While there are many techniques that can help mitigate imposter syndrome, one type of invasive therapy that would likely provide many benefits is neurofeedback. Neurofeedback is a form of biofeedback that uses real-time brainwave monitoring to train your brain to function more efficiently. By training their brain through this process, many individuals have found reductions in their anxiety and self doubt, and had increased ability to pay attention, increased self perception and emotional resilience overall. All of these are highly beneficial for someone struggling with imposter syndrome. Additionally, neurofeedback can help with physical symptoms that are often associated with imposter syndrome, such as gut and sleep issues.

 

Sources

Chandra, S., Huebert, C. A., Crowley, E., & Das, A. M. (2019). Impostor Syndrome: Could It Be Holding You or Your Mentees Back?. Chest, 156(1), 26–32. https://doi.org/10.1016/j.chest.2019.02.325

Chrousos, G. P., Mentis, A.-F. A., & Dardiotis, E. (2020, June 10). Focusing on the neuro-psycho-biological and evolutionary underpinnings of the imposter syndrome. Frontiers. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.01553/full

Clark, P., Holden, C., Russell, M., & Downs, H. (2022). The Impostor Phenomenon in Mental Health Professionals: Relationships Among Compassion Fatigue, Burnout, and Compassion Satisfaction. Contemporary family therapy, 44(2), 185–197. https://doi.org/10.1007/s10591-021-09580-y

Corkindale, G. (2023, April 6). Overcoming impostor syndrome. Harvard Business Review. https://hbr.org/2008/05/overcoming-impostor-syndrome

Drake, J. (2022, October 14). KCM blog: Neurofeedback for men: Katy counseling for men: Katy, TX. Katy Counseling Men. https://www.katycounselingformen.com/post/neurofeedback-an-effective-non-talk-therapy-approach-for-men

Feigofsky S. (2022). Imposter Syndrome. HeartRhythm case reports, 8(12), 861–862. https://doi.org/10.1016/j.hrcr.2022.11.001

Grundmeier, N. (2023, July 12). Leading fearlessly: Isn’t it about time to challenge imposter syndrome? Fearless. https://fearlessbr.com/leading-fearlessly-isnt-it-about-time-to-challenge-imposter-syndrome/

The Team at Be Your Best Self and Thrive. (2023, October 29). Mindfulness & Overcoming imposter syndrome: Embrace your true worth. Thrive Counseling. https://www.bybsandthrive.com/post/mindfulness-overcoming-imposter-syndrome

Ustaoglu, A., & Arvanitakis, M. (2023). Young GI angle: Imposter syndrome: What a young GI should know. United European gastroenterology journal, 11(7), 700–703. https://doi.org/10.1002/ueg2.12444

Voznaya, A. (2023, August 14). Imposter Syndrome unveiled: A neuroscientific exploration of self-doubt and success. MentorCruise. https://mentorcruise.com/blog/imposter-syndrome-unveiled-a-neuroscientific-exploration-of-self-doubt-and-success/