Imposter Syndrome and Burnout

Author: Brian Masciadrelli, PhD

We’re likely to hear about imposter syndrome and burnout a lot these days. These two things can impact our jobs, relationships, and satisfaction with life, among many other things. Sometimes people will talk about them as if they’re somehow the same thing. As we’ll see below, imposter syndrome and burnout are two different phenomena, but they can feed off of one another. Imposter syndrome can fuel burnout, or burnout can fuel imposter syndrome. At other times they might be completely separate and independent of one another. We can experience burnout without imposter syndrome at all, and the reverse can also be true. Before going any further, we’re going to dig a bit more into both of these things so that we have a clearer understanding of each. 

What is imposter syndrome?

Imposter syndrome seems like a new buzzword that shows up in the news and on the web, but it’s actually been around for quite a while. It was originally called the imposter phenomenon when two psychologists, Pauline Clance and Suzanne Imes, first proposed it in 1978. They originally defined it as the experience of anxiety, depressed mood, low confidence in oneself, and feelings of being frustrated when someone isn’t able to meet some standard for success that one puts upon themselves. 

Today, imposter syndrome is conceived of in a broad sense, with features ranging from fears of being called out as incompetent or a fraud, to thinking everyone around you is somehow more intelligent or a harder worker, to overly harsh self-criticism and inaccurate self-comparisons to others, and to feelings of self-doubt and being inadequate, all of which lead to heightened anxiety (Benzel, 2022). In fact, physician Michael Gottlieb (2023) has now proposed that imposter syndrome isn’t just an all-or-nothing problem. Instead, he suggests that it’s something that varies for a person over time and between situations, and that it’s felt to a greater or lesser degree depending on these two things. So, sometimes in a stressful situation, imposter syndrome might switch on in a very strong way, filling you with disabling self-doubt, while during a less stressful time you might only feel anxious about whether or not you really know what you’re doing. Interestingly, it’s frequently associated with the experience of something we call burnout (Mullangi & Jagsi, 2019). 

What is burnout?

Burnout entered our vocabulary in 1974, only a few years before imposter syndrome, when Herbert Freudenberger first described it. He initially defined it by simply using the dictionary’s definition, but later revised it. Most later definitions are based on his revised version, which describes burnout as the experience of being in a state of exhaustion, frustration, or both. These things often happen, for example, because you committed to something you were passionate about, but that thing didn’t provide the reward you expected in the end after spending all your time and energy on it [1] [2] (Freudenberger & Richelson,1980). From this definition we get its three key characteristics: cynicism, lack of accomplishment, and emotional exhaustion (Khan et al., 2023). There are a number of ways these three things may show up in us, both physically and behaviorally (Freudenberger, 1974). The table below lists these signs of burnout.

Physical Signs	Behavioral Signs
Fatigue and feeling exhausted	Short tempered anger
Lingering colds	Easily frustrated or irritated
Repeated deadaches	Easily overwhelmed
Frequent stomach upset	Developing a suspicious attitude
Insomnia	Becoming stubborn
Shortness of breath	Thinking in rigid and inflexible ways

Finally, although it may seem that we only hear about burnout as a work-related problem, it can happen in other areas of life, too (Khan et al., 2023). These other areas may be familiar ones to you, such as parenting or caregiving. 

Why are imposter syndrome and burnout an issue?

Most contemporary research on imposter syndrome has focused on people involved in the healthcare field. For example, it’s been found that between 25% to 50% of medical students experience it (Nimmo, 2019), often to a significant degree. However, it’s important to remember that imposter syndrome isn’t limited to people working in the healthcare industry. Clance and Imes’ (1978) original work wasn’t focused on healthcare workers. Instead, they focused on high achieving women, regardless of what setting where they worked. Other studies have shown that both teachers (LaPalme et al., 2022) and librarians (Martinez & Forrey, 2019) experience imposter syndrome, too.

Burnout, on the other hand, is a much more widespread issue. Like imposter syndrome, burnout’s prevalence is most often studied in healthcare providers; it’s estimated that up to half of physicians and nurses suffer from it at work (Melnick & Powsner, 2016; Shanafelt et al., 2018). But it happens elsewhere, too. For example, burnout in the role of parenting impacts more than five and a half million parents in the United States (Mikolajczak et al., 2021). And, since we know that imposter syndrome can fuel burnout (Gottlieb, 2023; Nimmo, 2019), it’s important that we look at the connection between these two things.

How are imposter syndrome and burnout connected?

Imposter syndrome and burnout are known to be related to one another (Nimmo, 2019), but it just isn’t entirely clear yet if imposter syndrome causes burnout, if burnout causes imposter syndrome, or if it works both ways. What we do know is that they seem to be connected to each other by depression, anxiety, or the experience of both together (Mulligan & Jagsi, 2019). For example, some studies have found that depression is the more significant culprit linking them together (e.g., Alrayyes et al., 2020; Villwock et al., 2016). On the other hand, other research finds that anxiety appears to be what connects the two (e.g., Liu et al., 2022), and in these cases, it generally suggests that imposter syndrome leads to burnout by way of anxiety. All the possible relationships between imposter syndrome and burnout look something like the diagram below.

In the diagram above, you can see the various relationships between imposter syndrome and burnout. Imposter syndrome is linked to both depression and anxiety. The arrows point in both directions because imposter syndrome might lead to anxiety or to depression, or vice versa. The same is the case for anxiety, depression, and burnout. We do know that imposter syndrome leading to anxiety can then lead to burnout, and the same can be said for imposter syndrome leading to depression that will then also lead to burnout. There is also evidence that the reverse connections (e.g., burnout that leads to anxiety then leads to imposter syndrome) can be true for some people, too. Also, if imposter syndrome leads to both anxiety and depression, these can combine forces and lead to burnout, or vice versa, which is what the middle arrows represent. Finally, remember that anxiety and depression can team up and lead to only imposter syndrome or to only burnout, as well. 

What can you do about imposter syndrome and burnout?

There are a number of ways you can cope with imposter syndrome and burnout. Many helpful suggestions for coping with imposter syndrome come from tips for teachers dealing with it (American University School of Education, 2021; Nelson-Danley, 2023). These suggestions include the following. First, asking for help is important. Peer mentors or trusted coworkers can be a significant support. Second, using positive affirmations, such as “I’m competent and capable” or “I don’t have to be perfect to be effective and successful,” either at the start of each day or when imposter syndrome creeps up on you can help to keep it under control. Finally, practicing self-care that works for you can’t be emphasized enough!

When it comes to burnout, there are other suggestions for managing it (Mayo Clinic, 2023). First, there is self-care. This can’t be emphasized enough in cases of burnout, especially because self-care is often seriously neglected when burnout sets in. Making time for yourself is the most immediate way to begin practicing self-care again. Second, developing a sleep routine is crucial. Burnout often leads to sleep difficulties, such as insomnia. Better managing your schedule so you can begin getting adequate sleep can mitigate burnout. Finally, exercise and regular physical activity can reduce the feelings of burnout you experience.

In conclusion, imposter syndrome and burnout can occur independently, or one can lead to the other. Taking steps to recognize these problems and address them promptly are most important. And, in addition to the suggestions above, seeking professional assistance through counseling can be one of the most helpful steps you can take. Having someone to listen and to act as a sounding board can go a long way in countering both imposter syndrome and burnout. 

References

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American University School of Education (2021). How teachers can overcome imposter syndrome. https://soeonline.american.edu/blog/teachers-overcome-imposter-syndrome/

Benzel, E. (2022). The Imposter Syndrome. World Neurosurgery, 158, xx–xxi. https://doi.org/10.1016/j.wneu.2021.12.038

Clance, P. R. & Imes, S. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy Theory, Research, and Practice, 15(3), 241-247. https://www.doi.org/10.1037/h0086006 

Freudenberger, H. J. (1974). Staff burn-out. Journal of Social Issues, 30(1), 159-165. https://doi.org/10.1111/j.1540-4560.1974.tb00706.x

Freudenberger, H. J. & Richelson, G. (1980). Burn-out: The high cost of high achievement. Anchor Press. 

Gottlieb, M. (2023). When I say…imposter syndrome. Medical Education, 57(11), 1008-1009. https://doi.org/10.1111/medu.15160 

Khan, R., Hodges, B. D., & Martimiankis, M. A. (2023). When I say…burnout. Medical Education, 57(8), 704-705. https://doi.org/10.1111/medu.15088 

LaPalme, M., Luo, P., Cipriano, C., & Brackett, M. (2022). Imposter syndrome among pre-service educators and the importance of emotion regulation. Frontiers in Psychology, 13, 838575. https://doi.org/10.3389/fpsyg.2022.838575 

Liu, R. Q., Davidson, J., Van Hooren, T. A., Van Koughnett, J. A. M., Jones, S., & Ott, M. C. (2022). Impostorism and anxiety contribute to burnout among resident physicians. Medical Teacher, 44(7), 758–764. https://www.doi.org/10.1080/0142159X.2022.2028751 

Martinez, J. & Forrey, M. (2019). Overcoming imposter syndrome: The adventures of two new instruction librarians. Reference Services Review, 47(3), 331-342. https://www.doi.org/10.1108/RSR-03-2019-0021  

Mayo Clinic (2023). Job burnout: How to spot it and take action. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642

Mullangi, S., & Jagsi, R. (2019). Imposter syndrome: Treat the cause, not the symptom. 

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Mikolajczak, M., Gross, J. J., & Roskam, I. (2021). Beyond job burnout: Parental burnout! Trends in Cognitive Sciences, 25(5), 333–336. https://doi.org/10.1016/j.tics.2021.01.012 

Nelson-Danley, K. (2023). How to deal with teacher imposter syndrome. https://www.graduateprogram.org/2023/01/how-to-deal-with-teacher-imposter-syndrome/

Nimmo, S. (2019). Imposter syndrome. Occupational Medicine, 69(5), 318. https://doi.org/10.1093/occmed/kqz052

Shanafelt, T., Swensen, S. J., Woody, J., Levin, J., & Lillie, J. (2018). Physician and nurse well-being: Seven things hospital boards should know. Journal of Healthcare Management, 63(6), 363–369. https://www.doi.org/10.1097/JHM-D-18-00209 

Villwock, J. A., Sobin, L. B., Koester, L. A., & Harris, T. M. (2016). Impostor syndrome and burnout among American medical students: A pilot study. International Journal of Medical Education, 7, 364–369. https://www.doi.org/10.5116/ijme.5801.eac4