Imposter Syndrome
On the outside, you might look capable, confident, even successful. But inside, there’s a nagging doubt: “I don’t really deserve this. I’m just winging it. One day they’ll find out I’m not as good as they think.”
That experience has a name: Imposter Syndrome (or more accurately, the Imposter Phenomenon).
It’s the persistent belief that your success isn’t truly yours, that it’s down to luck, timing, or other people overestimating you. Even when there’s clear evidence of your skills, something inside whispers: “You’re not good enough. You’ve fooled everyone.”
You might cope by over-preparing, overthinking, or overworking, trying to stay one step ahead of being ‘found out’. Yet no matter how much you do, it still doesn’t feel enough.
What is Imposter Syndrome?
Imposter syndrome is a psychological pattern where people struggle to internalise their achievements and fear being exposed as a fraud, even when they are objectively doing well.
It’s not about lacking intelligence or skill, it’s about how your mind interprets success. And ironically, the more you achieve, the worse it can feel. Each step up brings even more pressure to prove yourself.
Research shows that this experience is incredibly common. Studies suggest that 70–82% of people will experience impostor feelings at some point in their lives.
Who Does It Affect?
Although first described in 1978 among high-achieving women, we now know imposter syndrome can affect anyone:
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Men and women alike.
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Academics, professionals, entrepreneurs, and students.
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People from racial and ethnic minorities, first-generation learners, sexual minorities, and those with disabilities.
Social pressures, stereotypes, and discrimination can all fuel these feelings. But whatever your background, imposter syndrome is not a personal flaw, it’s a human response to environments where expectations feel high and uncertainty looms large.
What Does It Feel Like?
Imposter syndrome can show up in many ways, such as:
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Constant self-doubt, even in areas you’re skilled.
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Downplaying your achievements or brushing off praise.
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Feeling like you’re pretending or don’t truly deserve your role.
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Comparing yourself to others and always falling short.
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Holding back from opportunities in case you’re “found out.”
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Perfectionism, overthinking, and overworking to compensate.
These patterns are exhausting. Left unchecked, they can lead to anxiety, burnout, low confidence, and feeling stuck.
Why Does It Happen?
Imposter syndrome often arises when something matters deeply, your work, studies, or personal responsibilities.
Your brain’s threat system goes on high alert:
“Don’t mess up. You’re not good enough. Someone’s going to notice.”
These thoughts aren’t facts, they’re your mind’s way of trying to protect you from failure, rejection, or shame. The problem is, when you respond by working harder, avoiding risks, or striving for perfection, it actually keeps the cycle going.
Is There an Upside?
Some people say imposter feelings keep them humble or drive them to work harder. And yes, in the short term it can fuel effort. But usually, the costs outweigh the benefits:
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Burnout and exhaustion
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Missed opportunities
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Constant pressure and fear of failure
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Struggling to enjoy your success
You don’t need to feel like a fraud to be motivated. True growth is possible when it’s grounded in self-trust, not fear.
How Therapy Can Help
You don’t have to keep carrying this on your own.
I work with people who feel trapped in these patterns, helping them make sense of what’s happening, shift their relationship with self-doubt, and build a more grounded, compassionate confidence.
Using approaches such as CBT, ACT, CFT, and EMDR, we’ll explore:
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How imposter syndrome shows up in your life.
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The patterns of thinking and behaviour that maintain it.
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Practical ways to step out of the cycle.
It’s not about “fixing” you, it’s about stepping out of survival mode and living in a way that’s more aligned with who you are and what matters to you.
If this resonates with you, you’re not alone, and you don’t have to stay stuck. You’re welcome to get in touch or book a free consultation to see if I might be the right fit for you.
Information on Imposter Syndrome
Further Information on Imposter Syndrome including more details about what it is, how it is not recognised as a diagnosis, and helpful ways of working with it.
Imposter Syndrome is not a recognised diagnosis
Unlike depression, Panic Disorder, Generalised Anxiety Disorder...
Imposter Syndrome: A Short History (and Why the Name Can Get in the Way)
f you’ve ever thought, “Any minute now they’ll realise I don’t really know what I’m doing,” you’re not alone. What we now call imposter syndrome began life with a different name and purpose - and that history matters.
Where it began
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1978 – Pauline Clance & Suzanne Imes (Georgia State University)
In a paper published in Psychotherapy: Theory, Research & Practice (Vol. 15), they described the Imposter Phenomenon after interviewing high-achieving women who, despite clear success, felt like frauds and feared being “found out”. -
Family patterns & early explanations
They noticed themes that can feed self-doubt later on: being valued mainly for being “smart,” being seen differently at home than by others, talents that were unusual in the family, and praise that was scarce or mixed with pressure. -
The Imposter Cycle
A task triggers anxiety → you over-prepare or procrastinate → you succeed → you credit luck or excessive effort (not ability) → the doubt returns next time. This loop fuels stress, perfectionism and burnout.
How understanding evolved
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Not just a “women’s issue”
Later work (e.g., Gail Matthews in the 1980s; Sharon Fried-Buchalter, 1997) showed that men experience it too. More recent surveys and workplace studies (e.g., Marc Reid) suggest a majority of people will meet imposter thoughts at some point - especially in high-pressure, high-visibility roles. -
From “phenomenon” to “syndrome”
As the idea spread, the term “Imposter Syndrome” caught on. It’s memorable, but misleading. Authors such as Margaret Collins and Marc Reid emphasise this is not a diagnosis or disease. It’s a common human experience: persistent self-doubt plus the fear of being found out, even when you’re doing well.
Language matters: calling it a “syndrome” can make understandable reactions feel like a personal defect to be “fixed”. -
What it is - and isn’t
It isn’t low ability, incompetence, or a personality flaw. It often shows up as people succeed and expectations rise.
Why it shows up
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Belonging & context
Being “the only one” in a room - because of gender, race, background, class, or accent - can amplify questions about whether you truly belong. -
Learning history
Critical or inconsistent feedback, very high standards, or even well-meant overpraise can set up a “never enough” loop. -
Conditional worth
Building on Carl Rogers’ ideas, Tara Halliday describes an underlying belief: “I’m only worthy if I achieve.” When worth feels conditional, evaluation is treated by the nervous system as threat, and imposter thoughts flare.
Triggers, impacts, and common signs
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When it spikes: new roles, promotions, public speaking, exams, learning in public, or critical environments.
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How it feels/behaves: self-doubt, fear of being found out, anxiety and tension, perfectionism, procrastination, over-preparing, deflecting praise, playing small, endless comparing, pushing through exhaustion, never feeling “enough”.
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Impact: stress, poor sleep, decision fatigue, burnout - and missed opportunities due to waiting to feel “100% ready”.
Key names & milestones at a glance
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1978: Imposter Phenomenon coined by Pauline Clance & Suzanne Imes.
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1980s–1990s: Gail Matthews, Sharon Fried-Buchalter - evidence that men experience it too; prevalence appears high.
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2000s–present: Popular usage shifts to “Imposter Syndrome.” Writers/researchers (e.g., Margaret Collins, Marc Reid) push back: it’s not a medical syndrome.
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2010s–present: Tara Halliday (rooted in Carl Rogers) highlights conditional worth as a key belief sustaining imposter experiences.
My take - and how I help
I prefer imposter phenomenon or imposterism. It keeps the focus on what’s happening (a predictable pattern under pressure), not on what’s “wrong” with you.
In therapy, we don’t try to “crush” imposter thoughts - that fight tends to backfire. Instead, we work on:
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Psychological flexibility (ACT/CFT/CBT informed): make room for discomfort, unhook from harsh thoughts, and act in line with your values - so doubt isn’t driving your decisions.
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Self-compassion: soften shame and reduce the inner criticism that keeps you stuck.
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Breaking the Imposter Cycle: experiment with sustainable effort (not over-preparing), realistic standards, and visible wins.
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Context & support: plan for predictable triggers, build protective habits, and, where helpful, address environmental factors.
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EMDR where appropriate: to process earlier experiences that still fuel today’s over-threat responses.
You don’t need to wait for confidence to arrive. We help you move first - and let confidence catch up.
Imposter Syndrome FAQs
Below are some of the most common questions people ask when they’re struggling with imposter syndrome. If any of these feel familiar, you’re not alone — and they’re exactly the kinds of things we can explore together in therapy.
Because your mind is focused on what you lack, not what you bring. Many high-achievers struggle to internalise success. You might downplay your achievements, put them down to luck, or feel you’re just “winging it.” This mismatch between how others see you and how you see yourself is the heart of imposter syndrome — and it can be worked with.
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Learn more about Imposter Syndrome - looking at what it is, how we get stuck, and what we can do to overcome the problem.
