“I am a fraud, and it’s only a matter of time before my advisor realizes it.”
“I am the dumbest person in my program.”
“I am not as smart as my peers, I have no idea how I even got into grad school”
Thoughts like these are a classic symptom of Imposter Syndrome. First described by psychologists Pauline R. Clance and Suzanne A. Imes in 1978, imposter syndrome refers to the persistent belief that one’s achievements are undeserved, attributing success to luck or external factors rather than skill or intelligence. It is especially prevalent in environments that value high achievement and individual contributions—such as graduate school. Some estimates have suggested that nearly 70% of academics will experience imposter syndrome at some point in their career.
Graduate school is, without a doubt, a challenging environment. Students are expected to contribute original research, quickly grasp complex material, and often juggle multiple roles as researchers, teaching assistants, and students. Graduate students face a lot of stress from external sources (supervisors and committee members) and internal ones (the pressure to succeed and live up to expectations). And despite all attempts, being fully prepared for this is impossible. Under this barrage, it is no wonder many graduate students deal with imposter syndrome.
All this to say, if you have these thoughts or feelings, you are not alone. It is easy to feel like the only one in your cohorts dealing with this, especially if your peers seem “so much smarter” or “so much better put together,” but it’s more likely that they are also dealing with these feelings.
I myself have faced imposter syndrome for more than half of my time in graduate school. Imposter syndrome to me is feeling like a child again; when I would play dress up in my mom’s shoes and makeup, pretending to be an adult. When I first joined my lab, senior lab members asked me questions I didn’t know the answers to. I felt like a first grader, proudly clutching a bachelor’s degree in hand. I wondered how I managed to fake it this far, and how much farther I could go.
So, the good news is, everyone feels this way! You’re not crazy! The bad news is, these feelings and thoughts are not healthy. It has been shown in studies that imposter syndrome is linked to anxiety, depression, and low self-esteem. Imposter syndrome can also make your time in graduate school a lot harder; you may be reluctant to share ideas for fear of criticism, become frustrated with your progress, or even push yourself beyond your limits and face burnout (a topic for another day). Additionally, if you are experiencing imposter syndrome in graduate school, it is likely that you will also feel imposter syndrome in other major life transitions, such as starting a new job. Thus, we need to nip this in the bud!
Is there a cure for imposter syndrome? Well, not exactly. While there has been more discussion in recent years to recognize imposter syndrome as a psychological condition, there is still no information on assessing and treating imposter syndrome. However, there are definitely ways to cope with imposter syndrome, such that you can thrive during graduate school. Here are some ways that I have found particularly helpful throughout my own journey with imposter syndrome.
Accept failure and imperfection: Recognizing failure as a natural and necessary part of the learning process can lessen its sting. Don’t be afraid to fail either! I started graduate school as a perfectionist and quickly abandoned that quality after a great deal of silly (and sometimes expensive) mistakes. Failure is not a testament to who you are, but just a part of the journey.
Set realistic goals: Breaking tasks into manageable steps instead of one giant overarching goal can help with recognizing progress and prevent you from getting overwhelmed. Plus, it’s so satisfying to get to cross something off of a task to-do list!
Be mindful: It’s not possible to stop imposter syndrome overnight. It is important to be mindful of how you feel and allow yourself to feel. Take a mental note of what situations cause negative thought patterns. When you find yourself starting to spiral into self-doubt, take a moment, breathe deeply, and refocus your thoughts. Try to focus on the things that you are succeeding in, or things in your life that bring you joy.
Talk to someone: Now that we know how common imposter syndrome is, it’s extremely likely that there are others in your program who are silently suffering. Don’t be afraid to start the conversation! It can be so helpful to talk to someone who feels that same way. It is also a good idea to seek counselling if the thoughts and feelings get too overwhelming. As mentioned before, imposter syndrome is often linked to anxiety and depression, which should not be left untreated. Take advantage of the Student Wellness and Counselling Center here on campus.
Imposter syndrome is a silent, yet widespread challenge in graduate school, and can seriously disrupt the well-being of those who suffer from it. It is important that we not only recognize its existence but also talk about it. You are not alone! And there are resources available if you feel like you are struggling.