Do you ever feel like you don't deserve good things at UTSA, like top grades, cool opportunities, or academic accolades? Constantly fear you'll be found out as a fraud or phony who doesn’t belong in your class, your major, or college in general? Have a chronic need to prove yourself to your peers and professors time and time again, despite a positive track record?
If so, you might be struggling with Imposter Syndrome.
What is Imposter Syndrome?
Imposter Syndrome is a cognitive distortion that makes you doubt your abilities and feel like you don't belong, like you're a fraud, or (about any desirable thing you're a part of) like you just got lucky...and that it's only a matter of time before everyone else finds out.
It's more than self-doubt, perfectionism, or insecurity. It's a full-blown identity crisis that, sadly, is rampant among college students.
What does it look like?
It depends on the person, but here are the most common warning signs of Imposter Syndrome. It's important to know what Imposter Syndrome looks like for you because awareness is the first step in addressing any problem.
Physical
- Heart racing
- Nausea
- Sweating
- Dizziness
- Fidgety
Emotional
- Fear. You fear the competition, being incompetent, or being "exposed" as a fraud.
- Anger. You're mad at yourself for even having imposter thoughts and feelings.
- Jealousy. You're jealous of others who you feel do belong.
- Shame. You're ashamed of your self-imposed fraud status.
- Anxiety. You're emotionally tied up in knots over the constant threat of being "exposed" as a fraud.
- Embarrassment. You feel any slip-up or failure is only proof you don't belong.
- Lack of confidence. You don't feel you bring any strengths to the table.
- Self-doubt, inadequacy. You feel you don't belong or can't cut it.
Mental
- Perfectionism. You think the only way to prove yourself is to be perfect.
- Withdrawal. Tired of feeling like a fraudulent outsider, you stop hanging out with friend groups or attending study groups.
- Analysis Paralysis. You over-research or overthink decisions because you fear that making the wrong ones will "blow your cover."
- Comparison. You're constantly comparing yourself to friends and classmates and where they are on their academic journeys.
- Avoidance. You procrastinate because you don't feel you'll be successful. You avoid taking chances or seizing new opportunities because you don't feel you belong in the first place.
How does Imposter Syndrome show up in your life?
What does it sound like?
Here's a sample of the unfortunate things students with Imposter Syndrome tell themselves:
- I feel like I don't belong at UTSA.
- I don't think I have the brains for this class or major.
- I'm afraid to reach out this professor or raise my hand in class because I might sound stupid.
- (In group settings) If there's a better idea, we can ignore what I just said.
- I shouldn't have gotten into UTSA, let alone received this scholarship or financial aid award.
- If I fail this class, I will fail in this career.
What do you tell yourself?
What causes it?
Imposter Syndrome can caused by many things:
- Competitive atmosphere. Being part of an atmosphere where people judge your merit or aptitude.
- New experiences. Going through a transition or starting a new thing (like college or a job).
- Upbringing. Growing up in a controlling environment where you were pressured to do well, heavily criticized, or constantly compared to others.
- Traumatic childhood experiences: Being abused, bullied, or constantly belittled as a child.
- Personality. Having certain personality traits, such as perfectionism (impossible standards), neuroticism (higher levels of insecurity, guilt, anxiety), and low self-efficacy (don't believe in your ability to succeed).
Where does your Imposter Syndrome come from?
How does it happen?
Imposter Syndrome is the result of a vicious cycle (called the "Imposter Cycle") that churns self-doubt into a full-blown identity crisis. Here's how it works:
- The Imposter Cycle starts with self-doubting thoughts. "I feel like I don't belong here at UTSA."
- Those thoughts create feelings. You start feeling lonely, isolated, inadequate, unworthy.
- Those feelings drive behaviors. You start withdrawing from peers, disengaging in class, not studying.
- Those behaviors have consequences. You start failing your classes, losing friends, missing out on college life altogether.
- And eventually, you point to those consequences as proof that you are, in fact, a failure who doesn't belong. This is the tragic moment self-doubt becomes Imposter Syndrome.
How does the Imposter Cycle play out in your life?
What can you do about it?
There are many ways to break the Imposter cycle, and below is a list of the most popular, but do whatever works for you. So long as you DO something!
- Be aware. Curing Imposter Syndrome starts with being aware of the cycle and where you might be in it.
- Lean on your support system. Friends, family, Academic Advisor, Academic Peer Coach, Student Success Coach, Campus Counselor, or Career Counselor. Your support system is there to help you see what you sometimes can't.
- Set Goals. Reaching small, achievable goals gives you the sense of accomplishment you need to rebuild self-confidence.
- Develop a new skill. Something you've always wanted to learn. It can be academic, a hobby, or a life skill. Growth, in any way, empowers you.
- Practice Self-Care. Exercise. Sleep. Eat and drink well. Do whatever relaxes you. Take care of your mind and body, and they'll take care of you.
- Adopt a Growth Mindset. Recognize that you are on a learning journey. You are not a finished product, but a work in progress. As such, you see mistakes and challenges—even failures—as opportunities for growth, not proof that you're an imposter. This mindset will propel you forward and help you take back everything Imposter Syndrome took away.
- Join a student organization. You'll feel more connected to your peers and to UTSA.
- Leave your comfort zone. Sometimes your comfort zone can be polluted with negative thoughts that block growth.
- Try counseling. If you feel the root of your Imposter Syndrome runs deeper than you think, talk to a UTSA counselor about it.
- Leave yourself affirmations: I am good at __. I am proud of myself for __. I am grateful for __. I am going to __. Fill out these affirmations on a note card or sticky note for your wallet, car, bathroom mirror, or wall above the light switch. Wherever you will see them daily. Set affirmation alarms on your phone.
- Practice positive self-talk. I do belong! I am here for a reason! I may not feel comfortable yet, but it's only a matter of time.
- Focus on your strengths. Use this CliftonStrengths worksheet to identify and learn about your strengths. Once you understand your strengths, you can start leveraging them and, more importantly, believing that your achievements are due to your unique abilities rather than pure luck.
- Journal. Write about a time, whether at school or work, when you doubted yourself but your knowledge, skill, or abilities proved more than enough to succeed. Reminding yourself of times when you were enough will help you believe it. After all, if you were enough once, you can be enough again.
Which coping strategies stick out to you?
How do you move forward?
What do you do with these coping strategies? Find your favorite and use them to turn an Imposter Cycle into a Confidence Cycle! Here's how.
The next time you detect a negative thought, douse it with a coping strategy, like positive self-talk: I DO belong! Then sit back and let the cycle run. Positive thoughts will create positive feelings, which will bring about positive behaviors, which will lead to positive consequences. Bask in your new life until you start believing what was true all along: YOU ARE SUCCESSFUL! YOU ARE WORTHY! YOU DO BELONG AT UTSA!
So, what will the Confidence Cycle look like for you?
Content and media development by Student Success Coaching and our Career Center partners Bryana Ortiz, M.Ed., LPC, CCC (Sr. Career Consultant) and Courtney Pletcher, M.S., NCC (Sr. Career Consultant).