Have you ever felt like a fraud? Maybe you believe, deep down, that other people are truly talented or intelligent. They actually deserve their success, but you just got lucky. You live in constant fear — what if people find out that you’re actually not as great as they think you are?

If you relate, you might be dealing with imposter syndrome. Reports show that it’s extremely common to feel this way, with one review even finding that over 80% do at some point or another.

But if you’re a BIPOC, then there are probably deeper layers to your feelings of imposter syndrome. You might have been made to feel your whole life like you didn’t belong or that you didn’t really deserve your achievements. Some reports show that imposter syndrome is more common for BIPOC, especially women of color.

July is BIPOC Mental Health Month, so let’s talk about how imposter syndrome can show up for BIPOC and why we need to redefine how we talk about it.

What is imposter syndrome?

Despite its name, imposter syndrome isn’t really a “syndrome” — in that it’s not a diagnosable medical condition. A better word for it is imposter phenomenon. The term was first coined in the 1970s by two psychologists, who used it to describe a common psychological experience among high-achieving women.

Imposter syndrome causes you to feel like a fraud. People who live with imposter syndrome feel like they don’t truly deserve their success, even when there’s absolutely no evidence that points toward any inferiority. Imposter syndrome causes self-doubt in your abilities or achievements, and tends to be especially common among high achievers.

If you have imposter syndrome, you probably feel like you don’t really deserve to be where you are in life or at work. You just got lucky, and have somehow skated through life to get to where you are today. You may live with the constant fear that someday, people are going to discover you as the “fraud” that you are — they’re going to realize that you don’t truly belong with other high achievers.

It feels like, at any moment now, it’s all going to fall apart.

In reality, this probably couldn’t be further from the truth. You have gotten to where you are because you’ve worked hard to develop your skills; you’ve proven your abilities, and deserve every accomplishment you’ve achieved. But imposter syndrome makes you feel otherwise, despite all evidence to the contrary.

Why is there a higher rate of imposter syndrome among BIPOC?

Research shows that imposter syndrome tends to be more common among BIPOC, especially Women of Color. But when we dig deeper into why that is, we start to see that we need to redefine how we think about imposter syndrome, as well as how we address it.

Generally, imposter syndrome is currently thought of as a subjective psychological experience. Because of individual factors – including personality, how you were raised, and so on — you develop imposter syndrome.

But what this conceptualization of imposter syndrome doesn’t address is societal context. Is it any wonder that, in a world dominated by white men, BIPOC (especially women) can end up feeling inferior?

When discussing imposter syndrome among BIPOC, we need to consider the impact of the racial trauma that people of color face both in this country and around the world.

Think about it this way. Imagine that, as a person of color, you’ve entered as a freshman into a prestigious university. Like many of these institutions in the U.S., most of the other freshmen you meet are white.

You feel a bit uncomfortable from the get-go — who wouldn’t be? As you move through the school year, you start to notice that your classmates, and even your professors, treat you differently. They may not even notice they’re doing it, but you might feel that they have lower expectations of you. You’ve heard other students whispering that you must have been admitted due to “affirmative action.” The microaggressions pile up, day after day.

As BIPOC, we’ve all had experiences like this. It happens all the time. (The Instagram account Black Ivy Stories is a great source to learn more about this.) You’d think they’d stop happening after you’ve accomplished as much as you have, but unfortunately, they just keep going.

Sure, individual personality differences and childhood experiences play a role for all of us. But BIPOC can also have imposter syndrome because of:

Historic and generational trauma
Being the “minority” in a predominantly white institution
Microaggressions that negate belonging
Outright harassment and racial bullying

Redefining imposter syndrome for BIPOC

Critics of the conceptualization of imposter syndrome are asking, why are we putting the blame on the people experiencing imposter syndrome? When imposter syndrome is discussed, it’s usually as a problem that only affects the people who experience it. You might get advice about how to believe in yourself more or improve your self-esteem.

But maybe what we need to talk about more is how we, as a society, can help BIPOC feel less like imposters in places they absolutely deserve to be in. If people didn’t enact these microaggressions, and BIPOC were more adequately represented in different institutions, then maybe we wouldn’t struggle so deeply with feeling like we don’t belong.

In other words, telling BIPOC how to “stop having imposter syndrome” only does so much. We also need to address societal changes that need to be made in order to prevent this “imposter syndrome” from happening to begin with. In many cases, “imposter syndrome” in BIPOC is a valid and human response to a white supremacist world that hasn’t valued them — not a reflection of poor self-esteem or an inability to value yourself.

How we can overcome imposter syndrome as BIPOC

While we work toward making necessary societal changes, there are things that we, as BIPOC, can do to overcome imposter syndrome and proudly stand by our well-deserved achievements. Here are some tips.

Build a support network of people who share your identity

One of the most helpful things you can do is connect with other people (in your field of work or organization/university) who share your identity. It can be hard to understand how imposter syndrome affects you as a person of color when there’s no one around you who can relate. If it’s been difficult to make new friends, you can join an employee resource group (ERG) or student association.

Once you have a strong support network, you can share personal anecdotes and experiences — which may help you realize that the way you’ve been treated is not a reflection of you or your abilities.

Validate your experiences and emotions

The voice of imposter syndrome whispers that your successes are flukes, or that you don't truly belong. It's important to acknowledge the validity of your feelings. The constant questioning of your achievements and qualifications can be incredibly disheartening.

You may experience anger, frustration, or even self-doubt as a result of navigating microaggressions and navigating spaces where you may not see many people who look like you. These feelings are real and deserve to be acknowledged.

Instead of immediately jumping to challenge these emotions, take time to validate them. Write about them in a journal, talk to a trusted friend, or allow yourself to feel them without judgment. Remember, your feelings don't negate your accomplishments. You are deserving of success, and the challenges you face don't diminish your hard work or qualifications.

Get professional support if necessary

While self-awareness and supportive connections can be powerful tools in overcoming imposter syndrome, sometimes professional help is needed. BIPOC therapists, or therapists with experience in cultural competency, can be allies in your journey.

Therapy can provide a safe space to explore the complex emotions associated with imposter syndrome, especially when it intersects with your racial or ethnic identity. A therapist can help you unpack these feelings and learn new coping skills to manage them. They can also address underlying issues like anxiety or perfectionism, as well as racist experiences, that might be contributing to your imposter syndrome.

Therapists can also be objective sounding boards, and offer fresh perspectives and validate your experiences in a way loved ones or peers might not be able to. Professional support can equip you with the tools and strategies to manage imposter syndrome and feel truly proud of yourself and your accomplishments.

I pride myself on being a therapist of color who specializes in areas like perfectionism, anxiety, and imposter syndrome among high achievers. I’d love to support you in this journey.

Getting started is easy. Schedule a free 15-minute consultation with me here!

I provide therapy for Asian Americans and BIPOC online for California residents. I provide video therapy to individuals who live in California, including Orange County, San Diego, Los Angeles, Santa Barbara, San Francisco, and more. I work with OCD, anxiety, depression, bipolar disorder, and Asian American & Pacific Islanders.

Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for your own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.

Why There Is a Higher Rate of Imposter Syndrome in BIPOC — and Why We Need to Redefine It