Does Social Media Cause Imposter Syndrome? Mental Health Online

Over the past decade, it can be said that social media has exploded in popularity. Billions of people worldwide are now using social media platforms to share their lives, do business, and connect with others. However, due to the way social media is set up, a significant amount of social comparison can occur. This can sometimes lead individuals to become unsure about whether they’re keeping up with everyone else. This thought process can be a sign of imposter syndrome, a sense that one is a fraud or isn’t as successful as everyone else. If you’re struggling with imposter syndrome, consider talking to a licensed mental health professional for support. 

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The reach of social media

What is imposter syndrome? 

According to the American Psychological Association (APA), up to 82% of individuals believe they haven’t truly earned their achievements, are a fraud in their field, or are not as successful as others. 

Imposter syndrome can occur when someone believes they are playing an “imposter” role in their life and are not as successful or as liked by others as they are perceived to be. They may also fear that others will soon figure them out and “unmask” them as an imposter. 

This syndrome is not a diagnosable mental illness in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), but it can still have significant impacts on mental health and well-being, especially related to self-esteem. 

Some groups of people may be at a higher risk of experiencing imposter syndrome, including marginalized groups and those who have gone through traumatic events in which they learned to believe their efforts, achievements, and joys were not as “important” as those of other people. 

For example, BIPOC individuals working in mostly white workplaces might experience imposter syndrome when they get a promotion at work because they’ve previously experienced racism and difficulty gaining promotions at previous jobs. People who experienced maltreatment from their parents as a child and were always told they weren’t intelligent might struggle to accept the significance of their degree from an institution of higher education as an adult, despite the work they put in to earn it. 

The link between social media and imposter syndrome 

Social media can offer a way for people to share their lives, but it can also be highly edited, exaggerated, and manipulated. 

In general, anyone can access someone else’s posts online unless their profile is hidden. In the past, someone might not have been easily able to meet others in their field or skill set outside of their local circle. With social media, people can easily access the pages of the most prolific and well-known people in any field, as well as the profiles of those who may have more achievements and visibility. This access might make it seem that others are more successful, smarter, or more capable because they are getting more attention online and have had more success in certain areas. 

LinkedIn, especially, has been connected to this phenomenon. Some professionals using the platform report losing confidence in their achievements when browsing the posts and qualifications of others. In one study, those experiencing imposter syndrome due to LinkedIn use were usually more likely to pay for competency skills courses in an attempt to “catch up” to others or to prove their competency in their respective fields. 

Non-professionals can also experience imposter syndrome. For example, people who post about their hobbies online might believe they are imposters when they see someone else who seems to do “better” than them at their hobby, is able to produce more in a shorter time, or has more social recognition than they do.

A writer on their first draft might get discouraged when they are aware that a writer they admire has already published three books in the same amount of time. Someone who can knit three plush toys in two weeks might be discouraged when they see another person selling 10 each week. They may worry that their skills aren’t “good enough” or that they’ve been fooling themselves and others about their skills.

What causes imposter syndrome? 

Because imposter syndrome is not a diagnosable mental illness, there aren’t any established causes. However, some people may be at greater risk of experiencing imposter syndrome, especially if they’ve experienced the following: 

• Childhood abuse 
• A lack of parental support 
• A lack of social support 
• Not being recognized for achievements outside of what is socially deemed “impressive” 
• Frequently missing out on opportunities 
• Receiving multiple denials from jobs or schools 
• Having a marginalized identity and often being overshadowed by people who don’t 
• Living with mental health conditions that impact self-esteem, such as anxiety and depression 
• Having a quiet, reserved personality 
• Not meeting the same milestones as others in their age group throughout life
• A lack of resources to achieve their goals 
• Never being told that they’re “good” at something 
• Not being considered intelligent in school 
• Struggling to focus or function in the same way as most people seem to 

Overcome imposter syndrome: Improve your self-esteem, mental health, and feelings online 

If you believe you might be experiencing imposter syndrome, consider the following ways to improve your self-esteem. 

Find ways to avoid comparison on social media to overcome imposter syndrome 

Comparison is often the root of imposter syndrome, as this phenomenon is primarily social and based on a fear of others “finding you out” as an imposter. You might notice that you have more imposter-related thoughts when looking at the social media pages of people you follow who cause you envy or fear about your work or skill levels. 

You might avoid comparison by reminding yourself that everyone has different skills, life circumstances, financial situations, and support systems. Look for ways to appreciate the ways you succeed, and try not to think of yourself as better or worse than anyone else. In addition, remember that many posts and ideas shared on social media are edited or present some level of falsified information.

Avoid following accounts that contribute to imposter syndrome symptoms and poor mental health 

Consider unfollowing accounts to which you often compare yourself. If the people to whom you compare yourself are in your network or are people with whom you work directly, you can mute notifications and visit their accounts only when needed. 

Try to follow accounts that give you positive feelings and make a point of providing authentic, unedited information. You could also choose to take a break from social media altogether. 

Highlight your uniqueness 

Not everyone learns or grows in the same ways. Instead of looking for ways in which you don’t live up to others’ achievements, consider highlighting the areas in which you know you do well. For example, if you’ve developed a unique technique for creating artwork, consider focusing on that and allowing yourself to experience a sense of pride. In addition, if you excel in non-traditional ways, be proud of your uniqueness and find ways to remind yourself of its benefits. 

Restructure negative self-beliefs

Imposter syndrome often arises due to personal beliefs, as well as messages you’ve heard about yourself from others. While you may be able to avoid seeing the successes of others online, you might not be able to escape noticing people excel in real life. 

Restructuring your thought process may help you cope with negative emotions, remind yourself of your worth, and start to appreciate yourself without comparing your skills to those of others. Cognitive restructuring journaling exercises may be helpful, and you may also consider working with a therapist who uses cognitive behavioral therapy (CBT) techniques.

Go at your own pace

Some people might get so caught up in trying to succeed that they burn themselves out and become significantly stressed. Go at your own pace, and don’t consider how long it takes someone else to complete the tasks you complete.

For example, if it takes you a month to finish a painting but a week for someone else, that doesn’t mean you aren’t a good painter. Your process is yours alone, and the result may be more beautiful if you don’t rush yourself.

Accept the facts and avoid assumptions about someone else’s experience and feelings 

Social media is often the ideal environment for assumptions, as you can’t learn someone’s entire life story or truly get to know them by simply viewing their posts. However, these platforms are primarily built to keep people interacting with each other, so the algorithm on many sites will show you posts from people who have the most followers or who post about trending topics. 

People frequently use this to their advantage when posting. Some may lie, embellish, or edit their posts to get more views. Try to avoid assuming that what someone is saying is true or that their life is better than yours. 

To overcome imposter syndrome, instead of assuming, consider what you can say with certainty that you know about this person. If you don’t know them personally, you may not be able to say you know anything about them is 100% true. For this reason, take what they post with a grain of salt. You can still support and enjoy someone’s content without believing you truly know someone based on their online profile. 

What are the five types of imposter syndrome? 

According to the University of Cincinnati, the five types of imposter syndrome include the following: 

• The perfectionist: Perfectionists generally believe nothing they do is ever “good enough,” even if they achieve success. They typically have high standards and may justify these thoughts by comparing themselves to others. 
• The superhero: People with this type of imposter syndrome tend to be high achievers. They might overextend themselves and try to play the “superhero” to get recognition, although the recognition may never be enough for them, so they may burn out and fail to practice self-care. 
• The expert: These people usually want to be the best in their field and maintain the label of an “expert” in their skill. They may constantly continue researching, learning, and outdoing themselves to try to know “enough,” but their knowledge never seems to be enough for them, resulting in a sense of inferiority.   
• The natural genius: The person with this subtype of imposter syndrome might be uncomfortable unless they believe their skill has been naturally gained. If they struggle to learn without help, ease, or in the way other people do, they may doubt themselves and believe they are failures. 
• The soloist: Soloists typically believe that asking for help from others would show others they are “imposters,” so they usually work hard on their own and try to avoid learning from others or asking for help.

Navigate imposter syndrome with professional guidance

Chat with a licensed therapist online

Professional mental health support options 

If you are struggling with imposter syndrome, you’re not alone, and support is available. Talking to a mental health professional may be one way to improve self-esteem and become more comfortable in your abilities, regardless of where you are in life. If you face barriers to in-person support, such as a lack of time, you can try online therapy through a platform like BetterHelp. 

Through an online platform, you can talk to a provider from home, which might be helpful if you are nervous about seeing a provider in your area. You can also access various resources that may help you work through imposter syndrome, such as group sessions, journaling prompts, worksheets, webinars, and goal-tracking tools. 

Studies have found that online therapy can be effective, with a 2020 study suggesting that internet-based interventions could be more effective than in-person therapy in treating depression, a common cause of imposter syndrome, as well as low self-esteem and cognitive distortions.