Earning a doctorate is a monumental achievement that represents years of dedication, sacrifice, and hard work. However, for many, reaching such a significant milestone can paradoxically lead to feelings of inadequacy. This is known as imposter syndrome—the belief that you are not as competent as others perceive you to be, and that sooner or later, you’ll be exposed as a fraud. This phenomenon is surprisingly common among high achievers, especially those who have accomplished something as rigorous as earning a doctoral degree.

In this blog post, we’ll explore what imposter syndrome is, why it can manifest even after achieving significant goals like a doctorate, and strategies to help overcome it.

What is Imposter Syndrome?

First coined by psychologists Dr. Pauline Clance and Dr. Suzanne Imes in 1978, imposter syndrome refers to the internal experience of believing that you are not as competent as others think you are, despite evidence of your success. It often involves self-doubt, a fear of being “found out,” and attributing success to external factors such as luck or timing rather than one’s abilities (Clance & Imes, 1978).

For new doctoral graduates, imposter syndrome may present itself through thoughts like:

• “I was just lucky to make it through the program.”
• “I’m not as smart as everyone else with a PhD.”
• “What if my research wasn’t good enough?”

Why Does Imposter Syndrome Occur After Achieving a Goal?

Ironically, high levels of achievement can make individuals more prone to experiencing imposter syndrome. Achieving something like a doctorate creates new expectations—both internal and external—that can trigger self-doubt. Some reasons why imposter syndrome might arise include:

• New Roles and Responsibilities: After earning a doctorate, many find themselves in positions of leadership or expertise, whether as professors, researchers, or industry leaders. These new roles may feel unfamiliar and add pressure to meet the perceived expectations of others.
• Perfectionism: Many doctoral candidates and graduates set exceedingly high standards for themselves, which can lead to a persistent fear of falling short. When they don’t meet their own high expectations, they might attribute it to personal inadequacy rather than the difficulty of the task.
• The “Expert” Expectation: Once you have a doctorate, people often treat you as an authority in your field. The pressure to “know everything” can be overwhelming, especially in the highly specialized world of academia, where expertise is often narrowly defined.
• Transition from Student to Professional: The shift from being a student to being recognized as a professional can be disorienting. As a student, there are clear markers of success—grades, feedback from advisors, etc. As a professional, success becomes less defined, leading to feelings of uncertainty.

The Prevalence of Imposter Syndrome in High Achievers

Research shows that imposter syndrome is particularly common among high achievers. In a 2019 study published in the Journal of General Internal Medicine, researchers found that up to 30% of medical students and residents reported significant imposter syndrome symptoms (Villwock et al., 2019). Similarly, in academia, a survey published by the American Educational Research Association found that 70% of people experience imposter syndrome at some point in their careers, with women and underrepresented minorities reporting higher rates (Cokley et al., 2017).

Strategies to Overcome Imposter Syndrome

If you find yourself grappling with imposter syndrome after achieving your doctorate or another major milestone, know that you’re not alone. Here are some strategies to help overcome it:

1. Acknowledge and Normalize Your Feelings

Recognizing that imposter syndrome is common can help diminish its power. Realizing that even successful people like Maya Angelou, Albert Einstein, and Sheryl Sandberg have publicly spoken about their own struggles with imposter syndrome can provide comfort. Normalize these feelings by reminding yourself that self-doubt is part of growth and does not define your abilities.

2. Reframe Negative Thoughts

When imposter syndrome thoughts creep in, reframe them into positive affirmations. For example, instead of thinking, “I just got lucky,” tell yourself, “I worked hard for this, and my efforts paid off.” Cognitive-behavioral therapy (CBT) techniques have been shown to be effective in reprogramming negative self-talk and creating more accurate, positive mental narratives (Weissman, 2018).

3. Document and Reflect on Your Successes

Keep a “success journal” where you document your accomplishments, positive feedback, and moments when you’ve overcome challenges. Reflect on these regularly to reinforce the evidence of your capability. Writing down concrete examples of your achievements can counterbalance the emotional pull off imposter syndrome.

4. Seek Out Supportive Networks

Having a network of peers and mentors who can validate your experiences and offer encouragement is crucial. Engage with others who have gone through similar challenges, whether it’s through professional organizations, academic communities, or online platforms. Studies show that having social support significantly reduces feelings of imposter syndrome (Parkman, 2016).

5. Focus on Learning and Growth

Shifting your mindset from perfectionism to growth can also alleviate the symptoms of imposter syndrome. Instead of striving to be an “expert” in everything, focus on the idea of continuous learning. Embrace challenges as opportunities to grow rather than as tests of your competence.

6. Celebrate Milestones

Too often, we downplay our achievements, focusing instead on the next goal. Take the time to celebrate your milestones, big or small. Whether it’s publishing a paper, finishing a difficult project, or receiving positive feedback from a colleague, acknowledging your successes helps reinforce the reality of your accomplishments.

Moving Forward with Confidence

Imposter syndrome is a natural, albeit frustrating, part of the journey for many high achievers, particularly after completing monumental goals like earning a doctorate. Understanding that these feelings are common and temporary, and employing the strategies discussed, can help you move forward with confidence.

Remember: You’ve worked hard, and you deserve to be where you are. The next time you question your achievements, remind yourself that imposter syndrome is simply a reflection of your growth, not a measure of your ability.

References:

• Clance, P. R., & Imes, S. A. (1978). “The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention.” Psychotherapy: Theory, Research & Practice, 15(3), 241-247.
• Cokley, K., McClain, S., Enciso, A., & Martinez, M. (2017). “An Examination of the Impact of Minority Status Stress and Imposter Feelings on the Mental Health of Diverse Ethnic Minority College Students.” Journal of Multicultural Counseling and Development, 45(2), 77-88.
• Parkman, A. (2016). “The Imposter Phenomenon in Higher Education: Incidence and Impact.” Journal of Higher Education Theory and Practice, 16(1), 51-60.
• Villwock, J. A., Sobin, L. B., Koester, L. A., & Harris, T. M. (2019). “Imposter Syndrome and Burnout among American Medical Students: A Pilot Study.” International Journal of Medical Education, 10, 105-111.
• Weissman, A. N. (2018). “Understanding Cognitive Behavioral Therapy: Techniques and Effectiveness.” Cognitive Therapy Research, 42, 567-581.

By embracing your strengths, celebrating your successes, and reframing negative self-talk, you can overcome imposter syndrome and continue to thrive in both your professional and personal life.