Overcoming Impostor Syndrome for PhDs

Last Updated on: 30th August 2022, 04:32 am

Who among us has not had moments where thoughts like “They are going to figure out that I don’t know what I am talking about”? 

These feelings have become known as the impostor syndrome, which some describe as an inability to recognize one’s accomplishments. This is not a recognizable condition in the DSM. Nevertheless, it is real and accepted by many psychologists as a genuine issue.

While impostor syndrome disproportionately affects minorities (and women), anyone can have impostor syndrome. Most of us have thoughts like the above from time to time, and that’s completely normal. However, when those thoughts are persistent, they can interfere with our education, career, and our wellbeing. 

Impostor Syndrome and PhDs

It has been hypothesized that the impostor syndrome is more common in those trying to enter new professions. Sound like any graduate students that we might know? Also, I can imagine that in situations where our lives are controlled by the opinions of others, it can be easy to think of ourselves as impostors.

But we’re not the only ones. Even CEOs of giant companies suffer from impostor syndrome, and PhDs are not immune.

Feelings like this can have real consequences in your life. If you do not think that you are enough you might not apply for jobs that you are qualified for. Or, you may become a perfectionist to ward off any possibility that you do not have all of the information – at the expense of other parts of your life.

Here are some tips for moving past impostor syndrome as a PhD.

Remember: You Did the Work

One of the ways to deal with the impostor syndrome is to realize and acknowledge that you have done the work to qualify for your degree. 

Your professors did not pass you just to be nice. They only allowed you to move forward when you demonstrated that you were ready to. Take the time to realize that you deserve to be where you are.

The APA suggests tutoring, working with younger students, or anything else that reminds you of your expertise and how far you have come.

Also, take the time to appreciate what you have already accomplished. While it can be tempting to minimize our successes in favor of the pursuit of perfection, this does us a disservice in the long run.

Observe, Don’t Engage, Self-Critical Thoughts

For years, our car had no bumper stickers. It was only recently that my wife, who is a therapist, found one that so deeply aligned with her values that she couldn’t resist slapping it on the bumper of our car. It says, “Don’t Believe Everything You Think.”

This is crucial to remember for PhDs with impostor syndrome. While the thoughts that arise may be out of your control, how you respond to them is within your control.

There is a big difference between engaging a thought (getting caught up in it) and observing it (having awareness of it). 

This awareness, often called mindfulness, is key to not being at the mercy of your thought patterns. When you notice a thought, observe it (don’t resist it) and let it go. You could also practice asking yourself, “Is this thought useful?”

Get Comfortable with Criticism

While self-criticism is often our biggest challenge, you may be facing criticism from others as well. Whether it takes the form of constructive criticism or a boss who it seems impossible to please, hearing criticism from others can mess with our self esteem and exacerbate impostor syndrome for PhDs.

While being completely unaffected by criticism might be unattainable, it is possible to not be floored by it, either.

The most important thing to remember is that it is not definitional of you. That is, it doesn’t define who you are or even whether you deserve to be in the position you’re in. Practice being okay with making mistakes and learning. Remember, that’s part of the game, and anyone in your position will make some mistakes. Maybe different ones, but mistakes nonetheless. That leads us to the next point.

Let Go of Perfection

Instead of striving for perfection, strive for continual learning and improvement. I know I would rather have someone as a student or an employee who makes mistakes and is committed to learning and growing than someone who rarely makes mistakes but isn’t interested in learning. 

Don Miguel Ruiz, in his excellent book, The Four Agreements, says, “Your best is going to change from moment to moment; it will be different when you’re healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self judgment, self abuse and regret.”

Talk to a Mentor or Counselor

Many schools have locations on campus to help faculty become better teachers. Called things like the Center for Teaching and Learning, they may be able to help you with classroom related issues.

Ask your mentors for help. They have been through the process before of gaining knowledge and being able to share it with others, especially peers. They can help you identify your strengths and overcome any weaknesses. This can help you find the confidence that you need.

There are professionals out there who can help us when situations arise that are difficult for us. Seeing a therapist outside of your field may make it easier to talk about what is going on.

As a PhD career coach, I have also helped many students overcome their self-doubt.

Talk to Peers and Colleagues

One of the bravest–and most useful–things that you can do is talk to those around you in a similar situation. When we realize that others around us also experience impostor syndrome, we do not feel as isolated and the problems don’t feel as big.

A friend who was a very good teacher told me a story about the first class he ever taught. It was a once a week class and he walked into the first class fully prepared with notes for the entire semester. When he looked up from the podium he froze and then read the entire semester’s notes that night. After 3 hours he finished and went home and threw up. 

He prepared another set of semester notes for the second week and went through the same process the second week. 

At the beginning of the third week he summoned up the courage to ask the class how things were going. Someone raised their hand and asked if he could slow down. He laughed, slowed down, and it turned out to be a great class. 

I always thought it was courageous of him to ask his students what they thought of the class. But you don’t have to take it that far. Having an honest conversation with a colleague can not only help put things in perspective, but may also help build a friendship with someone who struggles with the same issues.

Final Thoughts on Impostor Syndrome for PhDs

When you are in graduate school you get evaluated all the time. This process can cause many of us to question ourselves and our competency as an academic. Don’t let the system itself get to you. When faced with a research problem you go at it directly and find potential answers. Do the same thing here. If you are in the program you deserve to be there!