Impostor syndrome is the psychological phenomenon in which people cannot internalize and accept their successes, falsely attributing them to luck or chance rather than their own abilities. It’s often characterized by feelings of self-doubt, anxiety and depression.

Most people tend to experience self-doubt from time to time, which is normal. However, when this becomes a chronic feeling and leads to behavior that impairs one’s ability to work and enjoy life, it may be time to seek professional help.

While impostor syndrome is commonly associated with anxiety, it isn’t the same thing. Instead, it has more to do with how individuals perceive their successes and accomplishments. Therefore, individuals with impostor syndrome may be anxious about their abilities but not necessarily experience an anxiety disorder.

Generalized anxiety disorder presents various symptoms, including persistent worry and fear that can interfere with daily life. While impostor syndrome and generalized anxiety disorder both involve worry, the former is more focused on the individual’s perception of self. In contrast, generalized anxiety disorder involves excessive worrying about many aspects of life.

Impostor syndrome can be rooted in such personality traits as:

• Perfectionism: In which individuals are often motivated by an unrealistically high standard and worry excessively about failure.
• Low self-esteem: This can lead to feelings of inadequacy and a sense that one will never be good enough or successful.
• Impulsive behavior: Including actions taken without thought or consideration, leading to a self-perception of incompetence.

These roots can exist individually or in combination.

The pressure to achieve in society can also contribute to the feeling of needing to constantly prove one’s self and attain success to be accepted. Additionally, the high standards for achievement and success in competitive industries can make impostor syndrome even more prevalent.

Those from marginalized backgrounds may be especially prone to impostor syndrome, as they may worry about facing additional obstacles. This can lead to feelings of unworthiness and self-doubt, which further feed impostor syndrome.

In studies such as “The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention,” it was found that women experience impostor syndrome more often than men. Women may face additional pressure or unequal treatment in the workplace. Additionally, social expectations and stereotypes concerning gender roles and performance can make impostor syndrome even more common among women.

Moreover, KPMG studies have found that 85% of women in corporate America know that impostor syndrome is all too common, and 74% feel their male colleagues don’t suffer from self-doubt to the same degree.

This could be due to societal messages that women receive that tell them they aren’t as capable as their male counterparts, or that they’re responsible for more altogether (counting responsibilities at home and at work).

On the flip side, men have traditionally not been encouraged to admit when they’re feeling self-doubt. So, even if they experience impostor syndrome, they may be less likely to acknowledge it to themselves or others.

Feeling like a fraud can also manifest in other ways, such as difficulty speaking up, participating in class or feeling like one’s accomplishments pale compared to those of their peers. It’s important to note that these feelings can be experienced by anyone regardless of age, gender or background.

Impostor syndrome could be holding you back at work, and you might be surprised by how subtle its effects can be. It can present as:

• Feelings of inadequacy related to one’s job title or position
• An inability to take credit for accomplishments
• Fear of failure and a deep-seated worry that colleagues are more knowledgeable or capable

These feelings frequently crop up when transitioning to a new job or taking on more responsibilities, such as leading projects or teams, since these changes may bring a sense of uncertainty and unfamiliarity.

However, with the right strategies and mindset, it’s possible to move beyond these feelings and succeed. There are plenty of easily integrated tips for successfully returning to work or navigating new roles.

Impostor syndrome can also cause difficulties in personal relationships, such as between partners or even among friends.

In romantic relationships, it may take the form of questioning your partner’s feelings and worrying they will discover you aren’t as “perfect” as they think you are. This can make it difficult to truly open up and be vulnerable, leading to isolation and loneliness.

In friendships, you may feel like an outsider or that you can’t meet the same standards as your friends. These feelings can lead to sabotaging relationships by not pursuing them or avoiding social situations altogether.

Parenthood is no easy feat, and feelings of inadequacy can be especially intense. People may experience self-doubt about their parenting skills or worry that their child is not performing adequately in school or other areas.

Motherhood, in particular, can be a time when impostor syndrome intensifies due to the multitude of new responsibilities and tasks. In addition to juggling the roles and responsibilities they previously held, new mothers must take on an infant’s physical care as well as the baby’s social, emotional and mental development. In this process, mothers often reassess, sometimes subconsciously, their own identities and relationships with their partners, friends and larger family. And they do it on little sleep!

In short, it can be hard to feel like you are “measuring up” when juggling all these demands.

The good news is that it’s possible to overcome the impostor phenomenon. This could mean challenging negative thoughts and reframing them into more positive or constructive ones.

Other tips to help cope include:

• Focusing on the facts: Use data and evidence to support what you know instead of focusing on how unsure or unprepared you feel.
• Setting realistic standards: If you regularly set unrealistic goals, the disappointment from not achieving them may contribute to feelings of impostor syndrome.
• Practicing speaking with confidence: Practice public speaking by talking through ideas with trusted friends or colleagues and giving presentations in front of a mirror or in small groups.
• Talking to someone: Seek professional help or counseling if needed, as an outside perspective can help provide valuable insight on how best to manage these feelings.

Impostor syndrome is a common and relatable experience, but it doesn’t have to be an insurmountable hurdle. With the right strategies and mindset, anyone can learn to recognize and address these feelings to move beyond them and find success.