Welfare blog: Dealing with imposter syndrome

 “I’m definitely not good enough for this.” 

 “I feel like a fraud.” 

 “If I don’t try hard, then I can blame my failure on that.” 

Struggling with these thoughts? If so, you may be experiencing imposter syndrome.

What is imposter syndrome?

Imposter syndrome is when you feel doubts that your achievements are truly deserved, which can lead to feeling inadequate or that you do not deserve to be in your current institution, course or workplace. A fear of being a fraud may then follow. It is not a medical or clinical condition, but rest assured that it is very common to feel this way, so you are not alone.  With imposter syndrome, you may feel constantly anxious about being ‘found out’ and convince yourself that you don’t deserve success. You may feel that other students are doing really well whilst you are struggling. The constant self-comparison may leave you feeling alone and different.

Why imposter syndrome happens and what’s the impact

Being away from a familiar place and people can be daunting, especially when living out at university. Your usual go-to support sources may be unavailable or may not be working for you. Things might begin to seem quite challenging to you, which normally would not be the case. As a result, your confidence and self-esteem might take a hit.

When you embark on a course at university, it is a step up from studying for A-Levels or your previous qualification. You might find that you go from feeling highly capable in your previous studies, to the complete opposite at university.

As a student at Oxford, you may feel pressure to perform to a high academic standard, or to conform to what an ‘Oxford student’ is supposed to be. This can be especially challenging if you’re part of a group that has been historically underrepresented or excluded from higher education. You might find yourself questioning whether you truly belong here, like you don’t know yourself well or that you can’t cope. Eventually, if nothing gets done about it, you could feel stressed, left behind and constantly burnt out.

Tips to tackle imposter syndrome

Talk to someone – rather than withholding how you’re feeling, talk to someone trusted about it, such as a tutor or friend. It will help you gain perspective and feel less alone- you may be surprised to find others feel similarly, even those who appear very confident. 

Share experiences- exploring the stories of other students who may also be feeling excluded can be very helpful. For example, you could join a student society or sports club, or read about the experiences of disabled students and young adult carers at Oxford. You may also like to join a workshop run by the Counselling Service. 

Separate feelings from fact – ask yourself a simple question: ‘Is it true or is it false?’ Your beliefs or thoughts might be leading you to believe things like “I don’t know anything”. But, is that really true? Challenge yourself. You could even check this out with someone you trust.

Reframing – reframe ‘failure’ or not-knowing as an opportunity to learn. American industrialist Henry Ford said “Failure is only the opportunity to begin again more intelligently”. Believe in yourself as much as you do in your best friend.  

Good enough – rather than stressing yourself out by aiming for perfection (which doesn’t exist), aim for doing a good-enough job. It will still tick the box.

Be SMART - Consider setting SMART (Specific, Measurable, Achievable, Relevant, Time-measured) tasks. Write them out and have a realistic and flexible plan.

Where can I get further support?

You can contact the University’s Counselling Service for individual therapy or to be part of a group with other students who are also experiencing similar feelings to help you feel less alone. Reach out to [email protected] whenever you are ready to arrange an appointment.