Feeling like a fraud – sound familiar?
You might look like you’ve got it all together on the outside, but inside it’s a different story. You find yourself second-guessing your abilities, brushing off your successes as “just luck” or “not a big deal,” and worrying that at any moment someone’s going to realise you’re not as capable as they think.
This is what Imposter Syndrome feels like, a persistent sense that you’re winging it, and one wrong move away from being found out.
And you're definitely not the only one.
Imposter Syndrome is more common than you think
Despite what it might feel like, this isn’t just a you problem. Imposter Syndrome affects a huge number of people — often those who are high-achieving, conscientious, and hardworking. It shows up during moments of change or growth such as when starting a new role, taking on more responsibility, getting recognition, doing things that take you out of your comfort zone.
And in a world where we’re constantly exposed to other people’s polished highlight reels on LinkedIn or social media, it’s no wonder we start to feel like we don’t measure up.
But here’s the thing: most people are comparing their behind-the-scenes to someone else’s best bits. You rarely see the self-doubt, overthinking or fear of not being good enough that’s happening underneath.
Where do these feelings come from?
Imposter Syndrome doesn’t appear out of nowhere. Often, it’s shaped by early life experiences , subtle messages that you had to succeed, be clever, do well, or get things right to be OK. These patterns might have been helpful at one point, but now they’re creating stress, perfectionism, and a deep fear of failure.
And because these thoughts and feelings feel so familiar, they can become automatic. They become a lens you look through without even realising it.
At times of transition, whether that’s a new job, a promotion, becoming a parent, or stepping into something unfamiliar, these beliefs can get stirred up. They whisper things like “you’re not ready,” “you’re going to mess this up,” or “you don’t deserve to be here.”
But the presence of self-doubt isn’t a sign you’re failing, it’s often a sign that you care deeply and are growing beyond what’s familiar.
So what helps?
Working with Imposter Syndrome isn’t about getting rid of the thoughts completely, instead it’s about changing the way you respond to them.
Here are some of the ways I help clients do just that:
- Notice the patterns
Using CBT, we start by getting clearer on how Imposter Syndrome is showing up for you — in your thoughts, feelings, and behaviours. What are you telling yourself? How do you respond when that critical voice kicks in? Increasing awareness of these patterns gives us the power to step back from them rather than being driven by them.
- Change your relationship with self-doubt
With ACT and Compassion-Focused Therapy, we explore how to relate differently to that inner critic — not by fighting it, but by noticing it with more distance and compassion. You can learn to respond to the part of you that’s scared of getting it wrong, rather than letting it call the shots.
One way of doing this is to externalise the Imposter voice. Instead of “I’m not good enough,” try “Imposter Syndrome is telling me I’m not good enough.” This small shift helps you observe it rather than be entangled in it.
- Self-compassion over self-criticism
Imposter Syndrome thrives on self-judgment. But shaming yourself doesn’t lead to better performance — it just keeps you stuck. CFT helps you cultivate a kinder, more balanced way of responding to yourself, especially when things feel hard. It’s not about lowering standards — it’s about supporting yourself with the same care you’d offer someone you value.
- Process the deeper stuff
Sometimes these feelings are tied to earlier experiences — moments where you felt not good enough, unseen, or like you had to prove your worth. EMDR therapy can help you work through those memories in a way that reduces their emotional charge, so they don’t keep showing up in the present.
- Practice noticing what’s going well
This isn’t about forced positivity — it’s about making space for all the data, not just the stuff that fuels your doubt. It can help to keep a log of moments where things went well — even small things like speaking up in a meeting or completing something you were putting off. These reminders can help counter the bias your mind has toward what’s lacking.
Let go of the myth of perfection
One of the biggest traps that keeps Imposter Syndrome going is perfectionism — the belief that anything less than flawless isn’t good enough.
But perfection isn’t just impossible — it’s exhausting. When we strive for it, we set ourselves up for constant pressure, anxiety, and fear of making mistakes.
What if you gave yourself permission to be human instead?
Progress doesn’t come from always getting it right. It comes from showing up, getting it wrong sometimes, learning, and continuing to grow.
Final thoughts
Imposter Syndrome doesn’t mean there’s something wrong with you. It means you’ve developed some deeply understandable ways of trying to stay safe, get things right, and avoid being judged.
With the right support, it’s absolutely possible to shift these patterns. You can start to relate to yourself with more clarity and kindness, and show up in your life and work with a greater sense of confidence and ease.
If this resonates, you're not alone. And you don’t have to keep battling these feelings in silence.