Ryder Deffinbaugh started feeling like he was a fake once he reached his sophomore year.

He felt like he was “not worthy of being here,” said the University of Arizona medicine major who is a student of the Franke Honors College.

He’s not alone.

Nearly 70% of people at some point in their lives will experience so-called imposter syndrome, according to Psychology Today.

It occurs when individuals experience feelings of unworthiness, often attributing their accomplishments to luck rather than ability, and fearing that their luck will eventually run out.

A study conducted by Brigham Young University found that 1 in 5 of college students experience imposter syndrome at some point during their college years, with many feeling they don’t belong or aren’t qualified, despite their achievements.  

“It’s like always in the back of my mind, that’s for sure,” said Deffinbaugh.

Last November, Jenna Teso, a mental health counselor with the UA Health Sciences Office of Student Engagement and Career Advancement, led a workshop exploring how imposter syndrome manifests, who it affects, common symptoms and strategies for overcoming it.

Teso explained that imposter syndrome acts as an internal voice casting doubt on our qualifications, often leading to anxiety, diminished confidence and academic setbacks.

“There might be symptoms where we withdraw from doing the social or enjoyable activities that normally we enjoy engaging in,” said Teso. “It also affects that kind of anxiety from an academic standpoint, then affects our concentration, our focus, our memory.”

The more skilled or accomplished a person is, the more likely they are to experience imposter syndrome. 

 “It’s like almost even having imposter syndrome is proof that you’re not an imposter,” said Teso.

While it may feel overwhelming, there are practical strategies to push back. Teso emphasized the importance of creating a record of accomplishments — things like grades, awards and compliments that can serve as proof to counteract the negative thoughts and create positive affirmations. Keeping a physical record makes it  more difficult for the “imposter” part of our brain to dismiss these achievements.

“There’s usually a lot more proof for what we have accomplished versus our brain just telling us we don’t deserve anything, we haven’t accomplished anything,” Teso siad.

Deffinbaugh uses positive affirmations and reflects on his past achievements to counter feelings of self-doubt.  

“ Looking back at my exam scores or looking back at all the work I’ve done and I realize, I am completely capable of doing this,” he said. “ It’s just my brain still plays tricks on me.”

Normalizing imposter syndrome by highlighting how common it is can be incredibly helpful, according to Teso. When people realize that many others are experiencing it too, it ultimately reduces the impact.

“Anything uncomfortable can feel really, really isolating, and if we feel like we’re the only person experiencing it, that can be really tough,” Teso said. “Talking about the struggle of imposter syndrome might reduce the impact of imposter syndrome.”

Deffinbaugh suggests studying and working alongside peers to recognize that self-doubt is common. Observing that others face similar challenges can help normalize the experience and ease feelings of isolation.

“No matter really where you are in your academic career, you kind of just look back and see how far you’ve come and what you’ve had to do to get there,” Deffinbaugh said. “You wouldn’t be here if you didn’t deserve it.”

Arizona Sonoran News is a news service of the University of Arizona School of Journalism.