Should You Fake It ‘Til You Make It? Tackling Imposter Syndrome in the Asian American Community
Feeling like a fraud? Let’s talk about what Imposter Syndrome is.
Have you ever felt like you're "not as good" as other people think you are? Maybe you feel like your experience and knowledge are far behind your peers, or perhaps you feel as though you don’t deserve any of your achievements. This could look like doubting why you were accepted into a certain college or questioning how you were hired for a job.
You're not alone.
Over 70% of people in the US have experienced similar symptoms of lacking self-confidence, and feeling unease about “waiting to be exposed."
It is perfectly normal to feel some thoughts of self-doubt and insecurity, but when these thoughts are recurrent, they are described as imposter syndrome. This psychological phenomenon causes individuals to feel incompetent and unsuccessful despite their many accomplishments. In 1978, it was first coined by psychologists Suzanne Imes and Paulinen Rose Clance to describe people who believed they were undeserving of their accomplishments, despite often holding numerous academic degrees, high office, or other signals of success.
What are some characteristics of Imposter Syndrome?
Doom Cycle: alternating stages of overpreparation and procrastination in response to achievement-related tasks.
Perfectionism: placing self-imposed unattainable standards and goals, which can then lead to this sense of work martyrdom and being overly critical of yourself for not meeting these practically impossible to reach goals.
Super Heroism: working excessively hard to appear the best, or more than capable, which leads to additional workload for self.
Fear of Failure:- feeling anxious or fearful experiencing shame or humiliations if you don’t perform as well as others.
Denial of Competence: discounting your own intelligence, experience and skills.
Fear of Success: internalize failure and then relate success to external factors like luck; culturally taught to be “humble.”
Persistent feelings associated with imposter syndrome can negatively impact your mental health, leading to anxiety, depression, stress, burnout, low self-esteem, and strains in your relationships. This is why overcoming imposter syndrome is necessary for your personal and professional growth.
Why do Asian Americans often feel Imposter Syndrome?
Oftentimes imposter syndrome stems from feelings of shame, guilt, and blame. These emotions can reinforce each other, compounding the negative internal dialogue we have about ourselves and lowering our sense self-worth
According to the Pew Research Center, 57% of the Asian American population were born in another country. More than half of Asians in the US immigrated from another country, overcoming incredible obstacles to build a life here. Consequently, the difficulties of assimilation and acculturation can lead to feelings of inadequacy or exclusion. Without this sense of belonging, they were given the extra pressure to “prove their worth,” making them more vulnerable to feelings of insecurity and self-doubt.
This can also make children of immigrants feel like the bar for success is already so high. Some may even wonder, “how could one be more successful than my parents if they already achieved the rags-to-riches American Dream?” They then push themselves to impossibly high standards and, when these unrealistic expectations aren’t achieved, they feel like they’ve failed not only themselves but their family. Sadly, even when they do accomplish phenomenal feats, they may lean into a collectivist mindset and attribute success to environmental or situational factors rather than their own efforts and talents. Asian women in particular are pressured culturally and societally not to brag or be boastful, instead of taking credit for their work.
It turns out, certain high achievers that grew up in unrepresented backgrounds are often the ones experiencing imposter syndrome. Many of the challenges these individuals experienced, including racism, sexism, and lack of opportunities, ostracized them from their peers. Specifically, Asian Americans were faced with explicit and implicit biases culturally in the US throughout history, including wartime involvement, the Transcontinental Railroad, exclusion acts, violence, internment camps, COVID-19, and Asian American hate.
How can I combat these symptoms?
There are ways we can address imposter syndrome so it doesn’t always feel like we need to “fake it until you make it.”
To prevent imposter syndrome from taking over your life, you can:
Celebrate Your Successes: Those experiencing imposter syndrome often brush off their successes, which can ultimately make this experience worse. Take the time to savor and internalize your achievements to remind yourself that you are not a fraud.
Self-Talk and Affirmations: Positive affirmations can draw your attention to the strengths and positive attributions you have to reframe the negative view you have of yourself.
Stop Comparing Yourself to Others: Rather than using other peoples’ accomplishments as a measure of your own, focus on your own achievements. Remember that it is important to keep things in perspective and that you are just as capable as everyone else.
Seek Support: Don’t feel ashamed about how you’re feeling! Sharing how you feel with those who trust and fostering relationships you feel safe in can alleviate your burden. Talking with a therapist can also help with recognizing your symptoms and taking actions to combat imposter syndrome, which is why Anise’s providers are always open for communication.
Ready to address this together?
If you want to quantify the extent of your imposter syndrome symptoms, you can take Dr. Pauline Rose Clance’s Imposter Syndrome Assessment. After you’ve received the scores, you will need guidance interpreting the results and putting together a plan to address them. To do so, you can work with mental health professionals by completing this intake form.
In the meantime, you can watch a free workshop led by a medical professional unpack the causes of this phenomena, review techniques to recognize and address it, and explore potential solutions to combat it and feel a stronger sense of self-esteem. Check out this resource guide which accompanies the workshop.
Finally, you should build a personal board of mental health advisors who can help you improve. At Anise Health, you’ll get access to both a therapist and a coach who provide you high-quality, culturally-responsive care. All it takes is a few minutes starting with this short assessment. Together, we can tackle imposter syndrome!
