There are some days when you feel like you are on top of the world. You get out of bed and you just know the world is your oyster. But then, there are some situations when the opposite happens. No matter how well you do, you can feel worthless and fake. The popular term for this is imposter syndrome. The term was first coined by psychologists Suzanna Imes and Pauline Rose Clance to refer to feelings of negativity that keep a person from enjoying their successes.1
Dubai is known as a financial hub and is one of the fastest-growing economies in the world. This economic robustness comes with a trade-off. From my practice, I have seen people feeling burnt out from the competitiveness of the workplace. Another issue is the feeling of worthiness. In fact, a study by KPMG, a US tax audit firm, showed that up to 75 percent of females in the Middle East report symptoms of imposter syndrome.2
Are there different types?
Dr. Valerie Young, author of The Secret Thoughts of Successful Women: Why Capable People Suffer from Impostor Syndrome and How to Thrive in Spite of It, differentiates imposter syndrome into five types. The first is the perfectionist, which derives the feelings from desiring perfection. The next is the expert, which stems from the desire to know everything about a particular subject. If unable to do so, the person feels inadequate.
The third type is called the natural genius. In this situation, a lack of natural proficiency makes a person feel like they are a fraud. The soloist refers to someone who has imposter syndrome because someone helped them, making them feel that the achievement is not their own. Finally, the superperson is someone who needs to always get the best results. Otherwise, they do not enjoy their success.
It is important to note that imposter syndrome is not a diagnosable mental illness. However, it is closely linked to anxiety and depression.3
What are the causes of imposter syndrome?
There is no one cause for developing imposter syndrome and it can be difficult to say exactly why it occurs. However, there are some studies that show family dynamics play a part. If a parent is overprotective or controlling, then there is a tendency to develop feelings of inadequacy.4
There are also certain personalities that are more prone to developing this syndrome. Perfectionists are more at risk because they can feel short of their idealized selves. Another example is those with neuroticism, which is often associated with anxiety and insecurity.
What are the effects?
Like with many aspects of the brain, this phenomenon works on a spectrum. In some cases, feeling like an imposter actually fuels growth. Feeling inadequate can motivate a person to learn new skills or seek other opportunities. On the other hand, that feeling of self-doubt can contribute to a decline in mental health.5
Imposter syndrome usually affects a person’s career. For example, someone who experiences this can be reluctant to accept greater responsibilities at work because they believe they are not deserving of them. In the long run, shying away from these opportunities can lead to career stagnation.
But it is not just work that is affected by imposter syndrome. Relationships can also be influenced by it. It can strain the relationship by bringing out insecurities and jealousy. It can also lead to attachment issues. These can lead to low self-esteem because someone feels they are not worthy of a stable and loving connection.6
How to cope with imposter syndrome?
Focus on the facts
Learn to separate feelings from facts. Acknowledging feelings of insecurity or inadequacy is one thing. However, these do not have to take over decisions. Learn to take note of your feelings, but look at the actual circumstances for guidance.
For example, list down achievements such as awards or finished projects. These are tangible proof of successes, which can put emotions into better perspective.
Stop with comparisons
Imposter syndrome can be triggered by comparing yourself to others. People operate at different capacities and skill levels. Being different does not diminish a person’s capabilities. Instead of focusing on others, reframe your thoughts towards motivating ones. As mentioned earlier, this syndrome is a spectrum. Attempt to make the shift towards a more positive mindset with a focus on what you can do for yourself.
Also, social media can be a stressor for someone who is dealing with feelings of imposter syndrome. Part of it is that the carefully curated images or videos can make a person feel they are failing to measure up. If this is a trigger, stay away.
Talk to someone
Find a support system that can help ground maladaptive thoughts or feelings. It can be a trusted family member, career mentor, or a professional therapist. The point is to have another perspective as guidance. In imposter syndrome, a person can feel distrustful of their capabilities. These are real emotions, but that does not mean that these feelings are logical. In addition, a therapist can provide concrete coping methods to practice that can change these maladaptive behaviors.
Conclusion: Imposter Syndrome Can Be a Significant Influence
Although imposter syndrome is not a mental health condition, it has a significant impact on a person’s quality of life. It affects self-esteem, relationships, and opportunities for growth. In Dubai, there are many ways that this phenomenon can make itself known. Culturally, there are high expectations from people. For instance, the city is known for having a large number of expatriates. Someone who moves from a different country will be expected to deliver results to make the transition worth it. High-pressure situations such as this can trigger feelings of inadequacy.
Imposter syndrome is an irrational thought. In psychology, it is often referred to as a cognitive distortion, which is defined by the American Psychological Association as “faulty or inaccurate thinking, perception, or belief”. These distortions can be modified through therapy. Harvard Health Publishing lists several ways to manage this type of thinking, such as being mindful of how thoughts are framed.
For someone who is going through this situation, it can feel quite tiresome to go through daily routines thinking you are undeserving. Fortunately, there are ways to overcome this. In these cases, feelings are valid but not necessarily real.
Cited Sources:
- Clance PR, Imes SA. The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Group Dyn. 1978;15(3):241-247. doi:10.1037/h0086006 ↩︎
- Mikhael, M. (2024, June 4). Women executives in the Middle East experience impostor syndrome. But who should combat it? Fast Company Middle East. ↩︎
- Clance PR, Imes SA. The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Group Dyn. 1978;15(3):241-247. doi:10.1037/h0086006 ↩︎
- Langford J, Clance PR. The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment. Psychother Theory Res Pract Train. 1993;30(3):495-501. doi:10.1037/0033-3204.30.3.495 ↩︎
- Cokley, K., Smith, L., Bernard, D., Hurst, A., Jackson, S., Stone, S., Awosogba, O., Saucer, C., Bailey, M., & Roberts, D. (2017). Impostor feelings as a moderator and mediator of the relationship between perceived discrimination and mental health among racial/ethnic minority college students. Journal of Counseling Psychology, 64(2), 141–154. https://doi.org/10.1037/cou0000198 ↩︎
- Naser MJ, Hasan NE, Zainaldeen MH, Zaidi A, Mohamed YMAMH, Fredericks S. Impostor phenomenon and its relationship to self-esteem among students at an international medical college in the Middle East: A cross sectional study. Front Med (Lausanne). 2022;9:850434. doi:10.3389/fmed.2022.850434 ↩︎