Do You Have Imposter Syndrome? Take This Test to Find Out

Introduction

Feeling like a fraud at work? Do you attribute your accomplishments to luck rather than skill? If so, you may be experiencing imposter syndrome.

Imposter syndrome is a psychological pattern where people doubt their abilities or achievements. They live with a persistent, often unfounded fear of being exposed as a "fraud" or "imposter."

This article provides an imposter syndrome test to help you determine if you have this condition. It also covers the causes, symptoms, effects, and coping strategies to overcome imposter feelings and regain confidence in your abilities.

What is Imposter Syndrome?

Imposter syndrome is an internal belief that you are not as competent as others perceive you to be. People with imposter syndrome:

• Feel like a fraud and fear being exposed as one
• Attribute success to luck rather than their own talent or qualifications
• Believe they don't deserve praise, recognition or success
• Have difficulty internalizing positive feedback
• Fear failure so they may procrastinate or overprepare

Despite external proof of their competence, they have persistent self-doubt and insecurity about their abilities.

Common Causes of Imposter Syndrome

Imposter syndrome can stem from various sources, including:

Childhood Factors

• High parental expectations
• Perfectionist tendencies
• Fear of disappointing others

Personality Traits

• People-pleasing tendencies
• Fear of failure
• Difficulty accepting praise

Social Dynamics

• Being part of an underrepresented group
• working in a competitive field
• lacking visible role models and mentors

Key Signs and Symptoms

Common feelings and behaviors associated with imposter syndrome include:

• Self-doubt and feeling like an intellectual fraud
• Attributing success to factors like luck, charm, or working harder than peers
• Discounting praise and positive feedback from others
• Fear of failure and making mistakes
• Perfectionist tendencies
• Reluctance to ask for help
• Procrastination and overpreparation due to fear of failure
• Bouts of sadness or depression
• Anxiety in professional situations

Effects of Imposter Syndrome

Imposter feelings can negatively impact your mental health, career, and relationships in various ways:

• Lower self-esteem and self-confidence
• Greater stress, anxiety, and depression
• Reduced job satisfaction
• Resistance to new challenges or opportunities
• Less career advancement
• Strained personal relationships
• Burnout due to perfectionist tendencies
• Impaired concentration and decision making

How Common is Imposter Syndrome?

Imposter syndrome is extremely common across all industries and achievement levels. Research indicates:

• 70% of people experience imposter syndrome at some point
• High achievers and "stars" in their field often feel it acutely
• Women and members of minority groups seem particularly susceptible
• Younger professionals may experience it more often than older workers

So if you feel like an imposter, know that you are not alone in experiencing self-doubt and insecurity in your abilities.

Imposter Syndrome Test

To help gauge if you may have imposter syndrome, rate how strongly you identify with the following statements:

1. I often worry others will figure out I am not as capable as they think I am.
2. I tend to attribute my achievements to luck or other external factors rather than my own abilities.
3. I often feel anxious or stressed when I am praised or rewarded for my accomplishments.
4. I worry making mistakes, even small ones, means I am incompetent at my job.
5. I am hesitant to take on new challenges or opportunities if I'm not 100% sure I can do them perfectly.
6. I often compare myself to more capable peers and minimize my own competence.
7. I have trouble internalizing positive feedback from others about my abilities or qualifications.
8. I feel I have to work much harder than others to achieve the same level of success.
9. I credit charm, likeability, or other personality traits for my achievements rather than actual capabilities.
10. I often feel like I "fooled" people into thinking I'm more talented or intelligent than I am.

Scoring:

• 0 points - Does not describe me at all
• 1 point - Describes me slightly
• 2 points - Describes me moderately
• 3 points - Describes me very well

15-30 points: You exhibit strong imposter syndrome tendencies

10-15 points: You have moderate imposter feelings

0-10 points: You likely do not have imposter syndrome

How to Overcome Imposter Syndrome

If imposter thoughts are undermining your confidence and happiness, here are techniques to reduce them:

Acknowledge Your Skills and Achievements

Keep an ongoing list of your accomplishments, skills, talents, and qualifications. Review it regularly to remind yourself of your capabilities.

Change Negative Self-Talk

When imposter thoughts arise, counter them with affirmations like "I deserve to be here" and "My skills got me this far."

Ask for Frequent Feedback

Check in regularly with mentors and managers for objective input on your performance and areas for growth.

Share Your Feelings with Others

Confide in trusted colleagues, friends, or a counselor when imposter thoughts strike. Their support can remind you the feelings are unfounded.

Focus on Learning and Improvement

Strive for progress rather than perfection. Mistakes are part of the learning process for everyone.

Practice Self-Compassion

Treat yourself with kindness and avoid harsh self-criticism. Celebrate your efforts and resilience.

Find Role Models Who Inspire You

Seeing people who remind you of your best self can nurture confidence and drown out imposter thoughts.

Develop Your Skills

Take on training opportunities and new challenges. Progress builds confidence in your abilities.

When to Get Professional Help

Seek counseling or therapy if imposter syndrome is:

• Causing significant stress, anxiety, or depression
• Leading to avoidance of opportunities or risk-taking
• Damaging your relationships
• Harming your work performance
• Persisting despite your efforts to overcome it

A professional can help unearth the root causes of your imposter feelings and teach effective coping techniques tailored to your situation.

Tips for Overcoming Imposter Syndrome at Work

Managing imposter syndrome in your career involves:

• Reframing thoughts: When doubting yourself, ask "Would I say this about my colleague?"
• Tracking achievements: Note every compliment, promotion, or milestone to measure your success.
• Owning your role: Use powerful language like "I led" not "I helped." Give yourself credit.
• Seeking mentors: Find leaders who can remind you of your value and potential.
• Pursuing challenges: Take calculated risks to expand your skills. Learning boosts confidence.
• Knowing yourself: Lean into your unique strengths rather than compare yourself to others.

Supporting Loved Ones With Imposter Syndrome

If someone you care about struggles with imposter syndrome:

• Listen without judgment and validate their feelings
• Provide specific praise and remind them of past successes
• Suggest ideas for building skills and confidence
• Discourage comparisons with others
• Recommend counseling if needed
• Remind them you care about them regardless of achievements

The Bottom Line

Nearly everyone experiences imposter syndrome at some point. These feelings of fraudulence and self-doubt, despite proving yourself otherwise, are painfully common.

But with awareness of the causes, along with targeted coping strategies, you can control imposter thoughts before they control you. By recognizing your capabilities, it's possible to overcome imposter syndrome for good.