Introduction
Imposter syndrome can feel like a relentless companion as it whispers doubts, demands proof, and pushes you to keep running to avoid being “found out.” At first, the strategies you use to quiet it down such as working harder, hiding mistakes, chasing credentials, seem to help. But over time, the pressure builds, and instead of shrinking, the self-doubt only gets louder.
A powerful way to understand this is through the Hungry Tiger metaphor from Acceptance and Commitment Therapy (ACT). It captures why the more we try to control or silence imposter thoughts, the bigger and stronger they become.
What Is the Hungry Tiger Metaphor?
Imagine waking up one morning to find a tiger cub at your door. It’s small, it looks harmless, and it cries for food, so you feed it a little raw meat to keep it quiet and settle it. Problem solved, right?
But the cub keeps showing up. Each time, you feed it again. As the days turn into months, it grows and soon it’s not a tiny cub anymore, it’s now a full-grown tiger. And now, it isn’t meowing; it’s roaring. Its appetite is huge, and if you don’t keep feeding it, it threatens to turn on you.
That’s how avoidance works. The more you feed a fear, the stronger and more demanding it becomes.
How Does This Apply to Imposter Syndrome?
Imposter syndrome thrives on the same principle. Each time you avoid situations that trigger self-doubt, you’re “feeding the tiger.” For example:
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Overworking to make sure no one spots a flaw → feeds the tiger with more exhaustion and pressure.
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Delaying or avoiding opportunities (like speaking up in meetings or applying for promotions) → feeds the tiger by reinforcing the belief you’re not ready.
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Seeking endless reassurance from colleagues or mentors → feeds the tiger by teaching your mind it can’t be trusted on its own.
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Chasing qualifications and certificates long after you’re already competent → feeds the tiger by convincing you that knowledge equals worth.
Each of these actions brings short-term relief. The tiger is quiet for a moment. But it always comes back hungrier. Over time, the cycle creates exactly what imposter syndrome thrives on: fear, avoidance, and the sense that you’ll never be enough.
Why Do We Keep Feeding It?
Because in the moment, it feels easier as avoiding a presentation seems safer than facing the possibility of embarrassment. Adding another hour to a project feels better than risking a mistake. Our minds are wired to protect us from threat, but in this case, the “threat” is internal. The more we obey it, the more powerful it becomes.
It’s not that people with imposter syndrome aren’t capable. Quite the opposite. High achievers often end up with the hungriest tigers because they’ve been feeding them with perfectionism, overworking, and comparison for years.
How Do We Stop Feeding the Tiger?
Here’s the paradox: the way out isn’t about defeating imposter thoughts or starving them into silence as that just keeps the struggle alive. Instead, it’s about changing your relationship with the tiger:
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Notice when you’re feeding it. Pay attention to the small avoidance behaviours, the “I’ll just work later,” or “I’ll keep quiet in this meeting.”
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Pause and make space for the discomfort. Let the self-doubt be there without rushing to make it go away.
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Choose a “towards” action. Instead of giving into the avoidance, take a step aligned with your values, speak up, submit the work, share your idea.
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Expect the roar. The tiger won’t vanish straight away. In fact, it may roar louder at first. But each time you act in line with your values, rather than feeding the fear, the tiger loses its grip.
Bringing It Back to You
Imposter syndrome is less about a lack of ability and more about how we respond to self-doubt. If we keep feeding it with avoidance, perfectionism, and overwork, it grows. If we face it with willingness, compassion, and values-led action, it gradually loses power.
The “Hungry Tiger” reminds us that short-term relief often comes at the cost of long-term freedom. The challenge - and the opportunity - is to stop feeding the tiger and start living the life you actually want.
Conclusion
Imposter syndrome doesn’t need to run the show. By learning to spot the ways you feed it, and choosing instead to step towards what matters, you begin to reclaim your time, energy, and confidence.
If you’re tired of feeling driven by self-doubt and want practical strategies to build psychological flexibility, therapy can help. Together we can explore new ways of relating to those thoughts and feelings so you can stop feeding the tiger and start moving toward a life that feels meaningful.