We all occasionally get down on ourselves and worry if we’re measuring up to the people around us. That’s a common experience. (Right?!) But an inferiority complex, characterized by the American Psychological Association (APA) as a “basic feeling of inadequacy and insecurity” based on an “actual or imagined physical or psychological deficiency,” is a bit deeper than that.
Think of it like a persistent boogeyman constantly lurking in the shadows reminding you that you’re not as good as the people around you, either in one specific thing (like running or flirting) or in general. “An inferiority complex is a kind of chronic feeling like you're inadequate, you're under equipped, you're not good enough compared to other people,” says clinical psychologist Ryan Howes, PhD, a member of the Wondermind Advisory Committee.
This constant feeling of falling short compared to others can be a huge burden and keep you from living your life the way you want. Whether it’s sitting out social events, trying to just blend in at work, or going to extremes to make up for feeling unqualified for everyday tasks, an inferiority complex can keep you stuck and unsatisfied.
So what can you do about it? We asked the experts to explain more about what an inferiority complex is, why it happens, and how you can work through it.
What is an inferiority complex?
Like we said, an inferiority complex is an unshakeable feeling of not being good enough. And it’s also a theoretical framework, coined by psychologist Alfred Adler in 1907, that tries to explain how a person may behave when they feel less than others, says psychologist Jenny Wang, PhD, another member of the Wondermind Advisory Committee.
Though it’s not a clinical diagnosis you’d find in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), this is definitely a thought pattern mental health pros see in their practice, says Dr. Wang. That can show up as a client believing that they’re somehow less competent, less capable, or less equipped to address certain roles or tasks in their life than others, she explains.
Yeah, this does sound a lot like low self-esteem, and an inferiority complex definitely falls under that umbrella. That said, this mental health struggle is specific to how someone feels about themselves in comparison to others, whether that’s in one area or life in general, says Dr. Howes. “The term inferior is always used in relation to someone else,” he says. “It’s about, ‘How do I measure up to other people?’”
What causes an inferiority complex?
This brand of low self-esteem is often rooted in the things we’re told about ourselves, the way we’re treated, and the stories we hear about others and how they’re treated. “When you're a baby, you don't have these stories just yet, but as you grow, you're constantly internalizing data points from the world around you,” says Dr. Wang.
We might subscribe to the idea that we’re not as smart or good looking or athletic as our siblings or other kids in class. It could come from a direct comment, like a parent complaining about how much help you need with your homework. But you might also pick up those stories from the way your teachers or peers treat kids who are better at sports or wear cooler clothes or get higher grades than you. “It can be grade school playground stuff or being told you were not very good at something when you were in high school or during any of your formative years,” says Dr. Howes.
Of course, it’s not just others’ looks, intelligence, and athleticism that can make us feel inferior, we can have an inferiority complex about literally anything—including our race or religion, says Dr. Wang. When you witness racism and discrimination in your community or happening to people you care about (or if it happens to you), you can start to feel lesser than others because of your intersectional identity, says Dr. Wang.
When we start to believe that we’re inferior to others, we notice the evidence that confirms those stories or biases, even if they’re not true, adds Dr. Wang. It can really snowball from there.
How to tell if you have an inferiority complex.
The best way to find out what you’re dealing with is to start working with a mental health pro who can assess your symptoms and how they’re interfering with your life. That said, here are some good indicators you could be struggling with an inferiority complex.
There’s one area of your identity that you always feel self-conscious about.
Yes, you could feel inferior on several fronts, but if you find that there’s one or a few things that you’re always trying to compensate for or hide, that’s a good indicator of an inferiority complex, says Dr. Howes. So take a sec to assess some of your biggest insecurities, the ones you’re never not self-conscious about. Maybe it’s not being up on all the TV your coworkers yap about in front of the Nespresso machine or how your project compares to others’ on your team. If those situations always make you feel less than, that’s a solid sign.
You hold yourself back.
When you feel like you suck compared to others, it can seem easier to pass up challenges at work, within your social circle, or even in your relationships, says Dr. Wang. In her experience, it’s common for clients with inferiority complexes to avoid taking risks to cover for feeling less competent or because they don’t believe they can meet the goal, she adds.
You might also hold yourself back because you don’t feel worthy of opportunities, says Dr. Wang. “People with an inferiority complex may actually avoid opportunities because they don't feel they deserve to have them,” she explains.
You overcompensate for those deficits.
The APA says that an inferiority complex “may result in behavioral expression ranging from the withdrawal of immobilizing timidity to the overcompensation of excessive competition and aggression.” So, yeah, your inferiority complex might hold you back, but it could also make you act out to cover for your insecurities.
Say you feel insecure about your physical appearance compared to others. Maybe you challenge someone to a pushup contest at the gym or snap at anyone who says anything about how you look—good or bad. It happens!
You can’t take a compliment.
In Dr. Wang’s experience, people with an inferiority complex have an all or nothing mindset that gets in the way of accepting praise. So when someone gives you a pat on the back for the thing you’re insecure about, you tell yourself, Yeah, but that other person has done it better than me before, so this compliment is meaningless, says Dr. Wang. Your mindset is basically, If I’m not the best, then I’m the worst, she adds. What you’re missing is that everyone has strengths and weaknesses, and others’ abilities don’t diminish yours. Life is not a zero sum game.
How do you treat an inferiority complex?
Both Dr. Wang and Dr. Howes say that identifying where this story first came from or the first time you felt inferior can start the process of letting go and healing. “A lot of these stories develop without our awareness,” says Dr. Wang. “They're just ways that we believe the world sees us.” So by acknowledging that you might be struggling with an inferiority complex, you can start to question whether those assumptions are true.
She notes working with a professional can be helpful in unpacking those beliefs. They can ask, “Is this idea based in truth? What are the data points?” From there, they can teach you to confirm or deny the stories you tell yourself consistently. Over time, you’ll find evidence that you’re actually good or at least fine in the areas of life you feel inferior. “Then, your identity starts to reshape itself. The story starts to evolve,” says Dr. Wang.
Focusing on the qualities you value in yourself can be helpful too, says Dr. Howes. You can spend time journaling on them, coming up with realistic affirmations around them, or creating a gratitude practice based on them. “Affirming some components of who you are can help you accept yourself and move beyond an inferiority complex,” he says.
“What we really need is to be able to tell ourselves that I'm good enough. I'm not perfect, I'm not horrible, but I'm trying, and I really like this,” says Dr. Howes. “Instead of doing comparisons with other people, it's about developing a stronger sense of who you are.”
Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
