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Is Impostor Syndrome Preventing You From Thriving?

Impostor syndrome makes you feel like a fraud despite your successes, triggering anxiety and impacting your relationships, education, and career. Discover effective strategies to manage and overcome impostor syndrome.

Why do you still feel like a phony even after achieving success?

Do you often struggle with self-doubt, even in areas where you shine? Do you feel like an impostor despite your accomplishments? You're not alone. This experience is known as impostor syndrome—a psychological pattern where individuals doubt their skills and fear being exposed as a fraud. It often accompanies anxiety and negative self-talk.

Impostor syndrome isn't classified as a mental health disorder but is closely related to perfectionism and social pressures. It can affect various aspects of life, including work, friendships, and romantic relationships, hindering the confidence you rightfully deserve. The term was introduced by psychologists Suzanne Imes and Pauline Rose Clance in the 1970s.

Interestingly, those who suffer from impostor syndrome are frequently high achievers. Outwardly, they seem accomplished, yet internally, they feel undeserving—making this a complex psychological challenge.

"Impostor syndrome not only influences your self-perception but also shapes how you approach tasks and relationships," explains Hannah Owens, LMSW. "This creates a self-fulfilling cycle of doubt that must be addressed to move forward."

Listen to Expert Advice on Overcoming Impostor Syndrome

Therapist Amy Morin, LCSW, hosts an episode of The Verywell Mind Podcast offering science-based tips to defeat impostor syndrome. Click below to listen.

Available on Apple Podcasts / Spotify / Google Podcasts

The Five Categories of Impostor Syndrome

Dr. Valerie Young, co-founder of the Impostor Syndrome Institute, identifies five distinct types:

The Perfectionist: You believe anything less than perfect is failure, causing you to feel fraudulent despite your successes.
The Expert: You doubt your expertise because you feel you haven’t mastered everything yet.
The Natural Genius: You feel like a fraud if you don’t grasp something immediately or take longer to learn new skills.
The Soloist: You question your abilities if you need help, believing true success requires doing everything independently.
The Superperson: You push yourself to be the hardest worker and highest achiever, fearing fraudulence if you don’t meet these standards.

Do You Have Impostor Syndrome?

Initially thought to affect mainly high-achieving women, impostor syndrome is now known to impact people across all demographics. Approximately 70% of individuals experience it at some point.

Ask yourself:

Do you obsess over minor mistakes?
Do you attribute success to luck?
Are you overly sensitive to feedback?
Do you fear being exposed as a fraud?
Do you downplay your expertise?

If these resonate, consulting a therapist could be beneficial, as impostor syndrome often leads to self-sabotage and diminished well-being.

What Does Experiencing Impostor Syndrome Feel Like?

Difficulty accurately assessing your skills
Attributing achievements to external factors
Harsh self-criticism
Fear of not meeting expectations
Overworking to compensate
Undermining your own success
Persistent self-doubt
Setting unrealistically high goals and feeling disappointed when unmet

The Effects of Impostor Syndrome

While impostor syndrome can sometimes drive people to excel, it often breeds chronic anxiety. You might over-prepare or push yourself excessively to avoid being "found out." This cycle can worsen anxiety and potentially lead to depression.

The paradox is that success doesn’t alleviate these feelings; instead, it intensifies the sense of being a fraud because you struggle to internalize your achievements.

Rooted in early social experiences, these deep-seated beliefs can persist despite evidence of competence, often leading sufferers to dismiss their success as mere luck.

Many endure impostor syndrome silently, much like social anxiety disorder.

"Because impostor syndrome erodes confidence quietly, recognizing and addressing it is crucial," advises Owens. "Ignoring these feelings can prevent you from pursuing meaningful goals, leading to regret and negative self-talk."

Real-Life Scenarios of Impostor Syndrome

Feeling unqualified in a new job despite months of experience.
Avoiding self-promotion in your business due to perceived lack of expertise.
Feeling undeserving at award ceremonies even after being nominated.

What Triggers Impostor Syndrome?

Early research linked impostor syndrome to family dynamics and gender stereotypes, but it affects people from all walks of life.

Family Influences

Parenting styles that are controlling or inconsistent can foster impostor feelings. Families that emphasize achievement or exhibit conflict with low support may increase vulnerability.

New Challenges

Transitions like starting college or a new job often trigger impostor feelings due to heightened pressure and unfamiliarity.

Personality Traits

Low self-efficacy: Doubting your ability to succeed.
Perfectionism: Setting unattainably high standards and fearing mistakes.
Neuroticism: Experiencing heightened anxiety and insecurity.

Overlap with Social Anxiety

Impostor syndrome and social anxiety can coexist but are distinct. Social anxiety involves fear of social judgment, which can fuel impostor feelings, though one can occur without the other.

Distinguishing Impostor Syndrome from Discrimination

Feeling like an outsider can stem from internal beliefs (impostor syndrome) or external factors like discrimination. Understanding this distinction is important for appropriate support.

Strategies to Overcome Impostor Syndrome

Start by reflecting on your core beliefs:

What do I truly believe about myself?
Do I accept myself as worthy?
Am I chasing perfection to gain approval?

Seek Support

Explore trusted online therapy options like Talkspace, BetterHelp, or ReGain to find the best fit for you.

Confronting deep-seated beliefs can be challenging, but these techniques can help:

Open up about your feelings to trusted individuals to reduce isolation.
Focus on supporting others to build your confidence.
Objectively evaluate your skills and list your achievements.
Take small, manageable steps toward your goals and celebrate progress.
Challenge irrational thoughts by questioning their validity.
Avoid comparing yourself to others; instead, listen and engage genuinely.
Limit social media use to prevent unrealistic self-expectations.
Accept your feelings instead of resisting them to begin healing.
Persist in your pursuits despite self-doubt.

"Naming your fears can diminish their power," says Owens. "Since these beliefs don’t reflect your true abilities, receiving positive feedback and professional guidance can shift your perspective."

Therapeutic Approaches

Recognize your successes as earned achievements rather than luck. Embrace vulnerability by sharing your authentic self with others. If impostor feelings persist, mental health professionals can provide tailored support to help you move forward.

If you or someone you know is struggling, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for resources and assistance.

For additional mental health support, visit our National Helpline Database.

References

Merriam-Webster. Definition of Impostor Syndrome.
Clance PR, Imes SA. The impostor phenomenon in high achieving women: Dynamics and therapeutic intervention. Group Dynamics. 1978;15(3):241-247.
Impostor Syndrome Institute. Rethinking Impostor Syndrome.
Sakulku J, Alexander J. The impostor phenomenon. Int J Behav Sci. 2011;6(1):73-92.
Li S, Hughes JL, Myat Thu S. The links between parenting styles and impostor phenomenon. Psi Chi J. 2014;19(2):50-57.
Langford J, Clance PR. The impostor phenomenon: Recent findings on dynamics, personality, and family patterns. Psychotherapy Theory Res Pract Train. 1993;30(3):495-501.
Weir K. Feel like a fraud? American Psychological Association.
Bravata DM, Watts SA, Keefer AL, et al. Prevalence, predictors, and treatment of impostor syndrome: A systematic review. J Gen Intern Med. 2020;35(4):1252-1275.

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