Is impostor syndrome linked to burnout?

Impostor syndrome is when one feels like a fraud, despite success. One may also feel self-doubt, restlessness, nervousness and negative self-talk. Although not a mental illness, there have been links to perfectionism and over-working; which can lead to burnout. Here are a few ways impostor syndrome and burnout may be connected.

What are Impostor syndrome and burnout?

Psychologists Suzanna Imes and Pauline Rose Clance first used the term ‘impostor syndrome’ in 1978. Research showed that high-achieving women often attributed their achievements to luck or chance. The women feared that others would see that they were incompetent, even though they were successful. Those with impostor syndrome lacked confidence that they could replicate past successes, leading to fear, self-monitoring behaviour, anxiety, depression and decreased job satisfaction. 

Common symptoms of impostor syndrome are an inability to assess competence and skills, attributing success to external factors, experiencing self-blame, fear of not living up to expectations, overachieving, self-sabotaging, self-doubt and setting challenging goals (and feeling disappointed when these are not achieved).

In contrast, burnout is mental and emotional exhaustion which can be attributed to chronic workplace stress. The World Health Organisation (WHO, 2019) noted three components: exhaustion, negativity and ineffectiveness. 

Contributors to burnout include lack of autonomy, organisational issues, leadership culture, excessive workloads and inefficient systems and processes. 

What is the link between impostor syndrome and burnout?

Evidence suggests there may be a link between the two:

• In a study, it was found that 36% to 75% of nurses had impostor syndrome, and 12% to 46% of new nurses experience burnout. Overlap between the two could increase impostor feelings and burnout in new nurses. 

• Research supports the idea that bias, impostor phenomenon and burnout are linked in the healthcare system. Those impacted are more likely to feel IP, leading to burnout. Rather than focus on each area individually, the three factors need to be seen as systematically affecting one another. 

• A 2022 Asana report found that 45% of workers have suffered from both burnout and imposter syndrome, and nearly one quarter has experienced burnout four or more times in 2022. This was due to unnecessary meetings and communication overload. 

How do impostor syndrome and burnout affect someone?

Someone with impostor syndrome may have perfectionist tendencies, and overworking, which can result in stress and burnout. This ensures the stress cycle is incomplete, with no time to mentally and physically recover. Over time, this can cause chronic stress and health issues. 

Some may see those with impostor syndrome as conscientious, however constant anxiety, over-preparing and being hyper-vigilant of mistakes are exhausting. A vicious cycle of low self-esteem and overworking allows burnout to build up. 

Ironically the more one achieves, the more one feels fearful that one may be exposed as a fraud. Self-doubt and worry remain in place so that when there is evidence of success this may be viewed as luck and temporary. 

If feelings of impostor syndrome are internalised, one may become isolated which can cause social anxiety disorder. 

Tips for overcoming impostor syndrome and burnout

Here are a few tips to improve mental and emotional health:

〰️ Challenge irrational thoughts and beliefs: Journal on self-esteem and confidence and challenge whether this is a feeling or a fact. 

〰️ Connect with others and go deeper to discover if they have any fears or worries. This may help you see that you are not alone. 

〰️ Strengths: Write down your personal and professional strengths. By noticing big and small strengths you can start to increase your self-worth.

〰️ Disrupt: Ask how you can work smarter, not harder. Experiment with how you work and put healthy boundaries in place to energise and revitalise.

〰️ Stop comparing yourself: Instead of looking at others’ success, focus on your own. This may involve changing how often you use social media, deleting accounts, or consuming healthier and more realistic news feeds. 

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