What Is Impostor Syndrome and What Does It Have to Do With ADHD?

You may have heard the phrase “I feel like an impostor” or heard of the term imposter syndrome in many places — on social media, or maybe someone at work or among your friends has brought it up. You may also have heard it mentioned with ADHD. But what does “impostor syndrome” really mean, and what does it have to do with ADHD? Here, we’ll explain the concept of “impostor syndrome” and what it has to do with ADHD. 

What is impostor syndrome?

The APA defines impostor syndrome as a “situation in which highly accomplished, successful individuals paradoxically believe they are frauds who ultimately will fail and be unmasked as incompetent.”

In other words, impostor syndrome is when a person feels that they are not good enough despite their achievements, and they’re afraid that others will find out that they’re not as good as they seem. 

It is important to note that impostor syndrome is not an official diagnosis in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition). The DSM is the authoritative guidebook used by mental health professionals in the United States to diagnose mental health disorders. In fact, it’s more appropriate to call it a “phenomenon” or “experience” because it isn’t a clinical diagnosis. 

Even though impostor syndrome isn’t an official clinical diagnosis, the feelings that are associated with it are very real. Up to 82% of people face feelings of impostor syndrome. People who experience impostor syndrome struggle with self-doubt and negative self-esteem. These feelings can contribute stress, anxiety, or depression. It can also lead to burnout, especially in a person’s work life.

When a person feels like an impostor, they may experience these thoughts or feelings and act in these ways:

1. Attribute their success to luck or other causes, other than their own talents
2. Be afraid of being seen as a failure
3. Think that working extra hard is the only way to meet expectations
4. Feel like they don’t deserve attention and downplay their accomplishments
5. Have a hard time reaching their goals

Here are some scenarios where imposter syndrome can come up:

1. In the workplace: Someone who feels they’re an impostor might think that they’re lucky to have success and downplay their achievements, thus preventing them from asking for a raise or a promotion. 

2. In a classroom: A student might not ask questions or speak up in class out of fear of being judged by their teacher or classmates. 

3. In a relationship: A person might feel that they do not deserve the love and attention from their partner. In some cases, they may end the relationship because they fear that their partner will find out who they “really” are. 

Understanding ADHD and impostor syndrome

ADHD, commonly known as attention-deficit/hyperactivity disorder, is a neurodevelopmental condition. It is characterized by a combination of inattention, impulsivity, and sometimes hyperactivity. Although these symptoms often occur together, one can occur without the others.

‍It’s not clear what causes ADHD. Studies suggest that genetics can play a role. Other studies suggest ADHD can be a result of a combination of factors, including environmental factors, brain injuries, and nutrition, to name a few. ADHD is more common in males than in females. Someone with ADHD may have other conditions, which can include learning disabilities, anxiety, depression, and substance use disorder.

Strategies for managing and overcoming impostor syndrome 

While people with ADHD may struggle with regulating their emotions or with other things like focus and organization, it doesn’t mean that they cannot do well in activities that they enjoy. If you have ADHD, here are a few things you can do to curb those impostor feelings:

• Remember that feelings are not facts: Just because you feel unworthy or incompetent doesn’t mean that you are. You have accomplished many things, and those are all worth celebrating. 
• Say hello to your achievements: Remind yourself of all that you’ve done, big or small. Write down in your journal or put up in your fridge something that you did at work or something you did for your friends or family that was successful.
• Be kind to yourself: Don’t compare your accomplishments with others. Seeing other people’s accomplishments on social media can be overwhelming. But chances are, their feeds may be carefully thought out and planned, and only show a certain aspect of their lives. Focus instead on what you’ve been able to do, and celebrate those wins.  
• Talk to a therapist: Talking to others can help you identify your feelings. A therapist can help you recognize your feelings and if they’re related to feelings of insecurity, self-doubt, anxiety, depression, or other concerns. Then, they’ll help you learn and apply new behaviors to address those feelings and move forward. 

One of the best things you can do is start with this: When someone compliments you, say “thank you.” That’s the first step in telling yourself that your achievements matter, no matter how big or small. 

What are other causes of impostor syndrome? 

It’s not only people with ADHD who can have feelings associated with impostor syndrome. Anyone can. In fact, people who are high achievers and perfectionists are more apt to feel like their work is not good enough and that one day they will be exposed as incompetent. 

Someone who grew up in a family or culture that greatly emphasizes the connection between self-worth and achievements may be more likely to experience impostor feelings. You might see this in some minority groups, such as Asian Americans, whose culture stresses the importance of academic and financial achievements from a very young age.  

SonderMind is here for you

Dealing with ADHD and all the challenges that come with it can be frustrating. Know that you’re not alone. Talking to a therapist who is there for you and understands you can help you sort through your feelings and find ways to help you work through them. When you’re ready to talk, we’re here for you. Just let us know a couple of things about yourself, and we’ll connect you with a licensed mental health professional who’s right for you. Find a therapist with SonderMind today.