1 Addressing Imposter Syndrome
Imposter syndrome
Shannon Gilligan Wehr
Learning Objectives
- Define imposter syndrome
- Identify signs that you might be experiencing imposter syndrome
- Implement a strategy to overcome imposter syndrome
What is Imposter Syndrome?
Dental programs are often made up of many high achieving students. Some students who haven’t experienced being around large numbers of other high achieving students before can begin to experience doubts in their own abilities. These doubts can play into feelings of inadequacy and Imposter Syndrome tendencies.
“Imposter Syndrome is a psychological term referring to a pattern of behavior where people doubt their accomplishments and have a persistent, often internalized fear of being exposed as a fraud.”[1]
Those experiencing Imposter Syndrome may feel as though their success is because they were lucky or happened to be in the right place at the right time. Here is a short video that explains the basic concepts of Imposter Syndrome.
As the above video mentioned, Imposter Syndrome can be experienced by anyone at any time. It is also common for students enrolled in competitive degree fields, such as dental programs, to experience Imposter Syndrome at some point in their studies.
Throughout this book, you will find a number of resources, services, and activities you can utilize to overcome any imposter traits you may experience during your time as a School of Dentistry student.
Recognizing Imposter Syndrome
Common Traits of Imposter Syndrome
There are a number of traits attributed to Imposter Syndrome. Some of the more common Imposter Syndrome traits include:
- Needing to be the very best
- Fear of failure
- Denial of competence
- Discounting praise
- Guilt about success
- Negative self-talk and self-doubt
Dr. Pauline Rose Clance, one of the researchers who coined the term Imposter Syndrome, created the Imposter Test, which was designed to assist individuals in determining whether or not they have Imposter Syndrome characteristics. The test also assesses the extent to which you may be suffering from these characteristics.
Overcoming Imposter Syndrome
If you find that you are experiencing Imposter Syndrome at some point, don’t worry. There are a number of ways that you can address these characteristics. Below are a few steps you can take[2].
Step One: Start a Conversation with Your Classmates
While your first inclination might be to turn to a parent, partner, or other close friend if you are experiencing symptoms of Imposter Syndrome, one of the best things you can do is talk to a classmate. Reassurance from loved ones and friends may actually make Imposter Syndrome worries worse because of internalized thoughts such as “they are just saying that because they are family” or “what do they know, they don’t really know how hard my program is.” By talking about your worries with a classmate, you will be able to build community with others who know the stressors you are going through and you will likely find that others are feeling just as worried, stressed, or nervous as you are. This can help to normalize any negative feelings you are having and help you to overcome your self doubt.
Step Two: Keep an Imposter Notebook
Writing down your feelings can help bring awareness to imposter thoughts you may be feeling. When you have worries, write them down and then try not to focus on them. When you receive an actual result to the situation you are worried about, make sure to record those results alongside your previously mentioned worries.
Example: If you are worried about failing an upcoming exam, write it in your notebook and then proceed to study as you typically would. After you get your exam results back, record the outcome and what you are feeling after getting those results. Periodically look back through your thoughts and outcomes to assess how many of your worries may have actualized and how many may have been imposter thoughts.
You can also use this notebook to make a list of your strengths and add examples of successful work, positive reviews, and accomplishments to look back on when you notice imposter thoughts creeping in.
Step Three: Break the Cycle
When and for how long you study, can contribute to imposter feelings. Consider spending less time over-preparing for exams and assessments. Over-preparing for exams or assessments can become a vicious cycle that reinforces that you were only successful because of the amount of studying you did and that you must maintain the same level of intensity or more in order to obtain positive results.
If you are a procrastinator, work on scheduling your studying and preparation in advance to ensure you are not putting off other important elements to success, such as getting a good night’s sleep, eating healthy meals, and daily movement.
Rather than trying to do it all on your own, utilize a tutor to assist you in an area you feel less confident in.
The Study Tools for Higher Level Learning chapter will also provide you with additional tips for enhancing the way you study and prepare.
Step Four: Focus on Others
Spending time in service to others can help you to see where your strengths lie and help you to refocus on what is important in your life. The positive feelings you get from helping others are a great way to combat self doubt and negative thoughts.
Step Five: Work on Acceptance and Recognition
It can be hard to do, but work on accepting that some tasks can not be done perfectly.
Take note of language you use, both verbally and internally. When you find yourself thinking or saying things like “I am lucky to have gotten that grade”, focus on the steps and actions you took to earn or accomplish the outcome you did. This can help you to build resiliency and remind yourself that you are worthy of your accomplishments.
Step Six: Seek Assistance if Needed
Know that you do not need to do this on your own and there are many resources available to help you. MentalHealth.umn.edu is a great place to start. You are also encouraged to reach out to Shannon Gilligan Wehr (gill0391@umn.edu) and Sara Johnson (john6461@umn.edu) in the Office of Student & Resident Affairs if you need assistance navigating the resources available to you or to schedule an individual meeting.
Additional Media Addressing Imposter Syndrome
American Student Dental Association (ASDA) featured this blog post on Imposter Syndrome in Dental School, which was written by a student at Detroit Mercy.
- Dalla-Camina, M. (2018, September, 3). The Reality of Imposter Syndrome. Psychology Today https://www.psychologytoday.com/us/blog/real-women/201809/the-reality-imposter-syndrome ↵
- Some activities adapted from Metz, C. and Metz, M. (2020, June 23). Helping High-Achieving Students Cope with the Stress of Success. [Webinar]. American Dental Education Association. ↵