on behalf of the author: Anaïs Remili
Impostor syndrome (the persistent self-doubt and feeling of inadequacy) is something many of us know all too well. As early-career researchers in marine mammal research, we often find ourselves wrestling with self-doubt, fearing that we don’t truly belong in this field, and questioning whether our successes are just a matter of luck. If you’re reading this, you’re likely on a similar journey, navigating the challenges of academia while trying to establish yourself in a competitive and demanding field. So today, let’s talk about the realities of academia, the psychological toll of impostor syndrome, and explore strategies to overcome it.
Disclaimer: I am not a psychologist, but rather someone who has personally struggled with impostor syndrome and mental health challenges throughout my (still early) career. I continue to navigate these issues daily. However, I am sharing these reflections and strategies in the hope that they might resonate with others facing similar struggles. Please note that, while I offer these thoughts and suggestions, they are not a substitute for professional mental health advice.
The harsh realities of academia
When we first entered academia, many of us were drawn by the excitement of scientific discovery and the opportunity to contribute to wildlife conservation. However, the reality of academic life is often much more complex and challenging than we anticipated. As early-career researchers, we face significant pressures to publish good-quality work regularly, secure funding/scholarships, and establish ourselves as experts in our field, all while trying to survive financially, eat enough veggies, exercise, and maintain a normal social life.
For us studying marine mammals, the challenges are even more pronounced, because of the extreme competitiveness within our field. The reality is: there are few seats at the table, and only the most “motivated” persist. This competitive nature of academia can intensify negative feelings like self-doubt, as we compare ourselves to peers who always seem to be more successful, more published, or more recognized. On top of this, when we study endangered or charismatic species, we’re not just navigating the academic landscape—we’re also dealing with intense stakeholder and public interest, scrutiny and strong opinions. Our research may become a focal point for debates about conservation, ethics, and environmental policy. The constant need to defend or justify our work to both academic peers, stakeholders and the public or decision makers can heighten impostor syndrome, making us question whether we’re truly up to the task.
The rat race to “publish or perish”
The pressure to publish is a well-known aspect of academic life, but its impact on early-career researchers is particularly intense. Despite Academia’ attempts to value other achievements, under the San Francisco Declaration on Research Assessment (DORA) for example, publications remain one of the main currencies of academia. They often determine our career trajectories, access to funding, and professional reputations. For marine mammal researchers, the challenges of publishing are complicated by the need to gather limited data from challenging environments, often with scarce resources, and “wonky” results.
The demand for publications can lead to a sense of ineptitude, as we feel that we must constantly produce new findings to stay relevant. This pressure is often internalized (as mental health remains a taboo topic in Academia), with many of us believing that our worth is tied to our publication record. The fear of not publishing enough—or not publishing in prestigious journals—can lead to a cycle of self-doubt and anxiety.
Balancing humility and self-promotion
In academia, we’re often taught the importance of humility—acknowledging the limitations of our work, recognizing the contributions of others, and remaining open to criticism. Yet, the realities of securing funding, attracting collaborators, and building a professional reputation require a degree of self-promotion that can feel like it’s clashing with this humility we’re taught to embrace. As early-career researchers, striking the right balance between being humble and effectively promoting our work can be particularly challenging. Presenting ourselves in the best light is essential for securing grants, job opportunities, and recognition. However, it can create a tension between our desire to be authentic and the need to project a polished, confident image. All of this can continue to fuel our impostor syndrome.
The psychological impacts of Impostor Syndrome
Impostor syndrome can have profound psychological effects, including chronic stress, anxiety, and depression. The constant fear of being exposed as a “fraud” can lead to a cycle of overwork, as we feel the need to constantly prove our worth. This can result in burnout, a state of physical and emotional exhaustion that further destroys confidence and productivity.
Feelings of inadequacy, shame, or fear of failure may lead us to hesitate in seeking help or collaborating with others, fearing that our “incompetence” will be noticed—or worse, exposed. This isolation can further reinforce feelings of inferiority, as we miss out on opportunities for mentorship, collaboration, and support.
So how do we help ourselves?
- Our (and your) feelings are valid
The first step in overcoming impostor syndrome is recognizing and acknowledging these feelings of self-doubt and inadequacy. It’s important to understand that these feelings are common, especially among high-achieving individuals in competitive fields like marine mammal research. In fact, even the most successful professors experience impostor syndrome. If you don’t believe me, go ask them. Acknowledging these feelings can help reduce their power over us. You are right to feel the way you do, and your feelings are valid. Allow yourself to feel these emotions without judgment and remind yourself that it’s okay to struggle.
- Turning negative thoughts into positive ones and focusing on growth
Cognitive reframing is a powerful tool for managing impostor syndrome. It involves identifying negative thought patterns and actively challenging them. Instead of thinking, “I’m not good enough to be in this field,” we can reframe it to, “I’m learning and growing in a challenging field, and it’s okay to have doubts.” Reframing helps to shift the focus from self-doubt to self-compassion and growth. It is most effective when we remember to practice it regularly, before we get too overwhelmed. If you are not sure how to proceed with cognitive reframing, seeking help from a mental health professional may help you recognize and deconstruct these negative thoughts when they appear next.
- Building a support group and celebrating the small victories
Building a support network is crucial for overcoming impostor syndrome. We can seek out mentors, peers, and colleagues who can provide guidance, reassurance, and constructive feedback.
For example, the grad students in my lab during my PhD formed a non-judgmental support group to vent, confess our feelings of inadequacy, create a safe space, and share our struggles. This sense of community helped normalize our feelings of self-doubt and provided a space where we could reassure each other, and celebrate our achievements, no matter how small.
Additionally, reaching out to your advisor directly can be incredibly beneficial. Advisors often have firsthand experience with impostor syndrome themselves and can offer valuable insights and support based on their own experiences. They can help validate your concerns, provide perspective, and guide you through managing these feelings effectively.
It is important to take the time to celebrate our achievements, no matter how small they may seem. This can help counteract the tendency to downplay successes and focus only on “failures”. Keeping a record of accomplishments, such as completing fieldwork, submitting a paper to a journal, writing one paragraph of a manuscript, or receiving positive feedback on a presentation, can serve as a reminder of our progress and capabilities.
- Self-compassion and realistic expectations
Being kind to ourselves is essential when dealing with impostor syndrome, but it is often easier said than done. I often find myself in distress when I fail at something—whether it’s not getting a scholarship, having a paper rejected, or facing setbacks in my research. My first reaction is usually to surround myself with dark thoughts, spiraling into self-criticism, shame and doubt. It is a familiar cycle: the feeling that I’m not good enough, that I’ve let myself and others down.
However, with time, I usually manage to pull myself out of this mindset, though not as quickly as I’d like. I eventually realize that I’ve been far too harsh on myself. If the same thing happened to one of my labmates, I would know how to reassure them, reminding them that setbacks are a natural part of the process and that their worth is not defined by a single failure. This realization often makes me pause and ask: Why am I not offering myself the same compassion and understanding?
We’re often biased when it comes to ourselves and can be quick to judge our own shortcomings. But it’s important to remember that we, too, deserve our own compassion. Engaging in practices like yoga or mindfulness can support this. Yoga, for example, promotes a connection between mind and body, facilitating inner peace and acceptance, which can help reduce harsh self-criticism and build a more compassionate mindset.
On top of self-compassion, setting realistic goals and expectations for ourselves is crucial. It is okay not to have all the answers or to experience setbacks. Realizing this can help build our confidence and reduce the chance of feeling overwhelmed by unrealistic expectations. By being more realistic and empathetic, we can encourage a healthier mindset that supports growth, learning, and perseverance in our research journeys.
- Seeking professional help, not a sign of weakness, but a sign of strength
If impostor syndrome is significantly impacting our mental health or professional life, seeking help from a mental health professional can be a valuable decision. Therapy can provide tools for managing anxiety, building confidence, and addressing the underlying causes of impostor syndrome. Speaking from experience, I reached a point at the end of my PhD where I realized I could not navigate these feelings on my own anymore. The constant self-doubt and pressure had become overwhelming, and I knew I needed professional help to move forward.
Therapy became an important part of my journey. It provided me with strategies to challenge negative thought patterns, take a deep breath instead of spiralling, and develop a more balanced perspective on my achievements and setbacks. While my therapy has paused for now, I recognize that this is an ongoing process. I will most likely need to return to therapy in the future to continue working on myself and deconstructing these negative feelings.
Seeking professional help is not a sign of weakness; it is a proactive step toward taking care of our mental health and ensuring that we can continue to thrive in our careers and personal lives. Whether it is a temporary measure during particularly challenging times or an ongoing support system, therapy can be an invaluable resource in our efforts to overcome impostor syndrome. Many universities have wellness support systems to help you access mental health resources and should probably be on your list if you are thinking about getting professional help.
- Talking about it to help each other
Talking about impostor syndrome and sharing our challenges can be a powerful way to raise awareness and support fellow early-career researchers who might be struggling in silence. By discussing our challenges openly, we can help break the stigma around mental health and academic stress, making it clear that these issues are common and that it’s okay to seek help.
Sharing our stories and strategies online can also create a sense of community for those who may not have a support group in their immediate environment. When we speak up about our struggles, it not only validates our own experiences and feelings but also reassures others that they are not alone. This collective effort to bring these issues into the open can promote a more supportive and understanding academic culture. So please don’t be afraid to talk about impostor syndrome and how it affects you.
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Online communities:
Peer-reviewed research:
Information about the author:
Anaïs Remili is a postdoctoral fellow at Simon Fraser University (Vancouver, Canada), studying ecotoxicology in marine mammals, with a focus on killer whales. She is also the editor-in-chief of Whale Scientists, a marine mammal website by early-career researchers.
> Find Anaïs on: Instagram BlueSky LinkedIn
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Congratulations to Emma Chereskin for winning the Louis M Herman Research Scholarship 2024 for her proposal;