Imposter syndrome test: how to detect and deal with it
Did you know that 7 in 10 people suffer from imposter syndrome? It’s a psychological disorder that's far more widespread than it seems.
In fact, if you tend not to acknowledge your own achievements, or detract from the effort you've put into something, in the belief that you don't deserve it - instead attributing it to lucky breaks -, then it is very likely you too are suffering from imposter syndrome.
Want to know exactly what imposter syndrome is all about, its possible causes and associated types of behaviour? Take this imposter syndrome test and discover if you suffer from it and how you can learn to deal with it. Let us explain all.
What is imposter syndrome?
Imposter syndrome is a psychological phenomenon that makes those who suffer from it feel like they're never up to the job, unable to accept that they deserve what they have achieved as a result of their hard work.
This disorder has different levels and can appear sporadically, as a result of certain changes in our personal or professional lives, as well as sometimes being perpetuated and worsening with time. That's why it's vital to detect and deal with it, before it becomes an obstacle to your professional development.
In general, all those who suffer from imposter syndrome tend to be insecure, hence the disorder is believed to stem from several factors:
- Dysfunctional family dynamics in childhood: when a person is under immense pressure to get good grades or someone close to them is regularly recognised for their achievements, it can lead to constant comparisons.
- Gender stereotypes: women tend to suffer more from these disorders, because of the pressure on them to balance their careers with the societal requirement of being mothers.
- Being too self-demanding: when a person has excessively high expectations of themself and never manages to meet these, it creates major anxiety and potential mental blocks.
- Distorted perception of success, failure and competition: in general, such people tend to put in excessive effort to achieve goals that ultimately don't pay off.
As can be seen, imposter syndrome is basically a concealed fear of falling short, despite being notable in a given field. A very clear example is that of a student who has worked hard and sits their exams, but believes they haven't performed well enough or that they won't get good results, before being surprised with top marks.
What are the five most common characteristics?
Dr. Valerie Young, a pioneer in the study of this disorder, categorised the behaviours related to imposter syndrome into the following five groups or patterns:
- Perfectionist: people who set their goals too high and always feel that they could have done better, even when they're successful.
- Superhuman: to conceal their insecurities, these types believe that they need to work ever harder, which can end up damaging their mental health and relationships with others.
- Natural genius: these types assume that everything should work out on the first try and that it should all go smoothly, then get frustrated when it doesn't.
- Soloist: they choose to do everything on their own without asking others for help, for fear that their supposed weaknesses will be laid bare.
- Expert: these people feel that they haven't been honest and are afraid of getting found out.
Do you identify with any of these characteristics? Keep reading and take our imposter syndrome test to find out if you suffer from it.
Do you suffer from it? Take our imposter syndrome test
If you think you might suffer some of the fears or symptoms described above for this disorder, then why not take this imposter syndrome test to find out if you really do have it and to what extent.
Of course, bear in mind that beyond the test result, if you feel there's something not quite right with how you handle certain work or career expectations or how you feel in certain circumstances, we recommend you see a specialist, who can help assess your case and deal with the feelings that are holding you back in your career.
How to perform the imposter syndrome test
Carefully read each of the questions of this imposter syndrome test and choose the answer that describes you best. Don't overthink it: your natural response should arise automatically.
When you have answered all 8 questions, count the number of times you have answered each of A, B, C and D.
Once you have identified which letter is repeated most often in your answers, proceed to the end of the imposter syndrome test.
There, you can read the interpretation of your results, and discover to what extent you're suffering from imposter syndrome.
Do you have imposter syndrome? Find out here!
Although you normally handle things well when faced with a challenge, such as an exam, a conference, etc., after doing it, you leave with the feeling of not having fulfilled your expectations, and are surprised when you get great results.
a)Always
b)Often
c) Sometimes
d)Never
You usually feel scared of being assessed and would do anything to avoid it.
a) Always
b)Often
c) Sometimes
d) Never
Although you’ve worked hard to get where you are, you tend to attribute your success to luck or other external factors.
a) Always
b)Often
c) Sometimes
d) Never
You find it difficult to delegate tasks because you feel that the result won’t be the same and won’t meet your expectations.
a) Always
b) Often
c) Sometimes
d) Never
At work, you obsess over ensuring each task is perfect.
a) Always
b) Often
c) Sometimes
d) Never
You often stay late at work, even though nobody asks you to.
a) Always
b) Often
c) Sometimes
d)Never
You feel you have to do everything without help.
a) Always
b) Often
c) Sometimes
d) Never
You find it difficult to work on things you’re not great at, or pick up something entirely new to you.
a) Always
b) Often
c) Sometimes
d) Never
Results
Mainly As
It’s time to trust your own abilities
In this imposter syndrome test, you demonstrate the characteristics of a person suffering acute imposter syndrome, because you usually find it difficult to acknowledge and accept your achievements. You believe that everything has to be perfect from the outset and won’t allow the slightest error because you feel that you’ve only got where you are today through luck.
Challenges, assessments, and new situations cause you emotional stress that can cause mental blocks, anxiety, and lead you to miss out on new opportunities. Start to trust in yourself and don’t reject challenges just because you think you’re not up to it.
In this sense, you need to deeply reflect on the path you have taken and what you have achieved so far, as well as learning that making mistakes is also a means of learning. Above all, don’t compare yourself to others: everyone has their own path and started from different places.
Mainly Bs or Cs
Learn to appreciate yourself
You are suffering from moderate imposter syndrome. Sometimes you feel that you’re not good enough to achieve the goals you set yourself. That’s why it can be difficult for you to make decisions and engage in the projects of your choice.
This result is a minor warning for you to be on the lookout, start taking note of your self-esteem before you let valuable opportunities slip by because you don’t want to take the risk.
Mainly Ds
You’re doing good
Congratulations! You have almost none of the symptoms of imposter syndrome when it comes to carrying out your day to day tasks and advancing your career. You know how to look over past events and recognise your own effort, you are in your element no matter the situation and you overcome the fear of failure, because you know that without taking risks, there are no new opportunities.
If you have chosen any of the other options, it’s likely down to special circumstances that have had a one-off impact on your self-confidence.
How to deal with imposter syndrome
As you could see in this imposter syndrome test, it manifests itself through various symptoms, noted in attitudes such as the rejection of praise, putting excessive effort into tasks and constant comparison. The first thing to do is to recognise these behaviours:
- Rejecting rewards: not internalising your own achievements means that, when receiving recognition, e.g. an award or a good rating, this type of person chalks it down to other causes, for example: “I only did well because I reviewed it with a colleague” or “I was just lucky”.
While it's true that teamworking helps to achieve better results, there is also individual work behind the scenes. That's why it's important to always reflect on the path you have taken to remember how far you've come thanks to personal effort.
- Trying to be a superhero: one very common behaviour is always trying to be the best, acting invincible and all-powerful. The problem is that when you don't fulfil these objectives, you feel like a failure.
Sometimes, however, it's better to accept that we have certain limitations and need to ask for help.
- Constant comparisons: comparing yourself can sometimes be useful, but most of the time it involves anxiety, feelings of envy and low self-esteem. To cope with this behaviour, try to focus on your goals and review everything you have done so far.
As Confucius demonstrated in his phrase "To know what you know and what you do not know, that is true knowledge”, one of the first steps in managing imposter syndrome is to recognise your true strengths and weaknesses.
Learning to trust yourself and the fruits of your effort is a task that takes time and dedication, as well as accepting that nobody is perfect. In this regard, continuing to acquire knowledge - no matter how old you are - is one of the best ways to build this confidence.
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18/11/2024 | Andrea Larraya, People Business Partners Director at Commercetools“It was a very uplifting experience to be surrounded by women who understand the unique challenges we face.” - Andrea Larraya, People Business Partners Director at Commercetools
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