UMass Boston

What Is Imposter Syndrome and Who Does It Affect? 

According to Psychology Today, “People who struggle with imposter syndrome believe that they are undeserving of their achievements” and “feel like frauds even though there is abundant evidence of their success.” As a result, they “fear that any mistake will reveal to others that they aren’t good or smart enough” to merit what they’ve earned (whether it be a job, acceptance to a program or university, scholarship, etc.).  

Most people experience imposter syndrome at one time or another. In fact, TED-Ed Educator Elizabeth Cox points out that “To call it a syndrome is to downplay how universal it is. It’s not a disease or an abnormality, and it isn’t necessarily tied to depression, anxiety, or self-esteem.” She notes that even people typically seen as models of success—including Albert Einstein and Maya Angelou—grappled with imposter syndrome throughout their careers. 

Imposter syndrome disproportionately affects underrepresented groups (including BIPOC, LGBTQIA+, first-generation students, women in STEM fields, etc.), compounding the challenges members of these groups already face due to systemic oppression and resulting in increased stress. 

Imposter Syndrome in Graduate School 

Psychologist and professor Steven R. Shaw notes that “Academia and graduate school are breeding grounds for imposter syndrome” because these are environments full of “unwritten rules” where there is often “a lack of transparency” surrounding how to navigate research, publishing, networking, and more. Graduate students experiencing imposter syndrome may talk themselves out of tackling goals that are well within their capabilities. According to Shaw, “continuously believ[ing] they are not good enough” may cause them to “[avoid] opportunities and challenges, fear submitting work for review [and] participat[ing] in team projects, and fail to initiate for fear of being judged or found out.”  

How to Manage Imposter Syndrome 

If you’re experiencing imposter syndrome, it’s important to take care of yourself and seek support from your community so that you can take full advantage of the resources and opportunities available during your graduate study. Try these strategies to process your feelings and remind yourself that you are talented and deserving.  

• Talk about it: Sharing your feelings with trusted friends and teachers can assuage your worries—and help normalize imposter syndrome. According to Cox, “hearing that an advisor or mentor has experienced feelings of imposterism can help relieve those feelings. The same goes for peers.” 

• Educate yourself: Cox notes that being able to name your feelings as “imposter syndrome” can be empowering, so challenge yourself to learn more about how imposter syndrome works. Use the links in the citations below as starting points. 

• Give yourself credit: Scholar Alison Miller states that “When you pat yourself on the back and give yourself credit for your hard work, you are likely to feel more motivated and inspired to keep working.” She suggests that graduate writers schedule specific times to acknowledge all they have achieved, for instance at the end of each week. While doing so might not come naturally, it helps build a positive habit: “If acknowledging yourself feels awkward or uncomfortable at first, it is just a sign that you need more practice.” 

• Keep a record of your accomplishments: Speaker and consultant Tania Katan notes that it’s helpful to “Create a physical file (or a digital one or both), and gather evidence that proves the unique value you bring to work. Slide a glowing performance review in there. A print-out of an email from a colleague or boss that praises you for a ‘job well done!’ Press clippings from events you helped produce, reports showing goals achieved or surpassed, thank-you cards from customers, awards, certificates, and so on.” Read through your file when you need a boost. 

• Practice self-care: Try out these self-care ideas from the Massachusetts chapter of the National Alliance on Mental Illness.  

• Seek outside support: If managing imposter syndrome becomes overwhelming, there are resources at UMB available to you: 

  • UHS Counseling Center 

  • UHS counseling Center Referal Guide  for students seeking mental health services beyond UMB. 

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This content was adapted from:  

Cox, Elizabeth. “What Is Imposter Syndrome and How Can You Combat It?” TED, Aug. 2018, https://ed.ted.com/lessons/what-is-imposter-syndrome-and-how-can-you-combat-it-elizabeth-cox. Accessed 3 January 2023. 

“Imposter Syndrome.” Psychology Today, https://www.psychologytoday.com/us/basics/imposter-syndrome. Accessed 4 January 2023.  

Katan, Tania. “4 Ways to Quiet Imposter Syndrome and Start Believing in Yourself.” Ideas.Ted.Com, TED Conferences, LLC, 21 May 2019, https://ideas.ted.com/4-ways-to-quiet-imposter-syndrome-and-start-believing-in-yourself/. Accessed 3 January 2023.  

Miller, Alison. “Acknowledge Yourself.” The Dissertation Coach, 2007, https://www.thedissertationcoach.com/learn/read/acknowledge-yourself/. Accessed 3 January 2023. 

“Self Care Ideas.” NAMI Massachusetts Compass, National Alliance on Mental Illness, https://namimass.org/wp-content/uploads/selfcare-ideas.pdf. Accessed 3 January 2023.  

Shaw, Steven R. “Supporting Graduate Students with Imposter Syndrome.” Psychology Today, 29 Oct. 2022, https://www.psychologytoday.com/us/blog/how-do-academia/202210/supporting-graduate-students-imposter-syndrome. Accessed 4 January 2023.  

Williams, Anastasia Tsylina. “Impostor Phenomenon in the Classroom.” The Harriet W. Sheridan Center for Teaching and Learning, Brown University, https://www.brown.edu/sheridan/impostor-phenomenon-classroom. Accessed 4 January 2023.  

This content was adapted from:  

Cox, Elizabeth. “What Is Imposter Syndrome and How Can You Combat It?” TED, Aug. 2018, https://ed.ted.com/lessons/what-is-imposter-syndrome-and-how-can-you-combat-it-elizabeth-cox. Accessed 3 January 2023. 

“Imposter Syndrome.” Psychology Today, https://www.psychologytoday.com/us/basics/imposter-syndrome. Accessed 4 January 2023.  

Katan, Tania. “4 Ways to Quiet Imposter Syndrome and Start Believing in Yourself.” Ideas.Ted.Com, TED Conferences, LLC, 21 May 2019, https://ideas.ted.com/4-ways-to-quiet-imposter-syndrome-and-start-believing-in-yourself/. Accessed 3 January 2023.  

Miller, Alison. “Acknowledge Yourself.” The Dissertation Coach, 2007, https://www.thedissertationcoach.com/learn/read/acknowledge-yourself/. Accessed 3 January 2023. 

“Self Care Ideas.” NAMI Massachusetts Compass, National Alliance on Mental Illness, https://namimass.org/wp-content/uploads/selfcare-ideas.pdf. Accessed 3 January 2023.  

Shaw, Steven R. “Supporting Graduate Students with Imposter Syndrome.” Psychology Today, 29 Oct. 2022, https://www.psychologytoday.com/us/blog/how-do-academia/202210/supporting-graduate-students-imposter-syndrome. Accessed 4 January 2023.  

Williams, Anastasia Tsylina. “Impostor Phenomenon in the Classroom.” The Harriet W. Sheridan Center for Teaching and Learning, Brown University, https://www.brown.edu/sheridan/impostor-phenomenon-classroom. Accessed 4 January 2023.