Tips to Overcome Imposter Syndrome in Academia

by Kimia Lavasani (2023-2024 Experimental Liaison)

Doctoral programs are highly demanding and are becoming more and more competitive every year. With the growth of psychology as a field, it can be challenging to feel unique and appreciate one’s efforts as much as one should. For some, this issue can present itself in the form of Imposter Syndrome.

Here are a few tips that may help in overcoming Imposter Syndrome:
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1. Understand it: First and foremost, it is absolutely essential to understand what Imposter Syndrome is. The easy definition marks this syndrome as one where the individual does not see their full potential as others see it. They may feel like they are a “fraud” who is pretending to know what they are doing, and who may be eventually “discovered” as someone who is not as competent as others think they are. Notably, this can be extremely common among high-achieving individuals; especially if they are first-generation college students. Acknowledging and accepting that this may be what you are going through is the first step in the right direction!

2. Manage it: There are many ways you can make such feelings more manageable. One of the most important and widely used techniques involves boosting your self-esteem. One major component of Imposter Syndrome is the fact that the individual does not accept their potential and competence in a realistic manner. To overcome this, you can keep an accomplishments notebook. You can add pictures or write a motivating sentence or two for your future self as well. This way, when you begin to notice your self-doubt coming back, you can review your notebook to remind yourself of the person you truly are. You can also leave sticky notes on your mirrors or a quick note on your phone, summarizing yourself in a way that you are proud of and motivates you. It is important to note that these are not the only ways to remind yourself of your potential, there are many creative ways you can do this. No matter what method you choose, it is essential to have reminders to look back during challenging times. Self-affirmations in any form have been shown to be effective in reducing some of the symptoms of Imposter Syndrome.

3. Ask for Help: Lastly, it is important to realize that Imposter Syndrome can be extremely debilitating if left untreated. You may be thinking that it is not a serious enough condition or that it is normal to be so full of doubt in graduate school. But the truth is that if you are consistently putting yourself down and undermining your competence, then your quality of life can be significantly impacted. There are many professional development opportunities (e.g., workshops, conferences) that can offer more detailed coping strategies. Also, it never hurts to discuss any concerns with a mentor or licensed clinician in a safe space.

Best of luck!