Signs and Symptoms of Imposter Syndrome

On the outside, you might seem confident and capable. But inside, it feels very different. You find yourself second-guessing, wondering if you’re really good enough, or fearing that others have overestimated you.

For many people, imposter syndrome comes with a nagging worry: “What if I’ve fooled everyone, and it’s only a matter of time before I’m found out?”

These thoughts can feel subtle but relentless. They often sit alongside perfectionism, anxiety, overworking, or procrastination. Over time, they can erode confidence, drain energy, and take a toll on your career and relationships.

What Are the Signs of Imposter Syndrome?

Imposter syndrome shows up in three main ways: the thoughts you have, the emotions you feel, and the behaviours you fall into.

💭 Common Thought Patterns

• “I’m faking it.” You feel you’ve tricked others into believing you’re more capable than you are.

• Dismissing success. Achievements are explained away as luck, timing, or other people’s efforts.

• Fear of failure. Mistakes feel like proof that you’re not cut out for your role.

• Struggling to accept praise. Compliments feel uncomfortable or undeserved.

❤️ Emotional Experiences

• Anxiety and pressure. A constant sense of needing to do more, do better, or prove yourself.

• Shame and self-doubt. A painful sense of not being enough, and a fear of being “exposed.”

• Frustration and low mood. Success rarely feels satisfying; the goalposts just move further away.

• Exhaustion. Keeping up appearances while doubting yourself inside is draining.

🧠 Behavioural Patterns

• Perfectionism. Setting impossibly high standards, then criticising yourself when you fall short.

• Overworking. Pushing harder and longer than others, but never feeling it’s enough.

• Procrastination. Delaying tasks out of fear you won’t get them right.

• Holding back. Avoiding visibility or opportunities in case you’re judged or fail.

The Five Imposter Types

Psychologist Pauline Clance (1985) described five different “flavours” of imposter syndrome. You may recognise yourself in one or in several:

• The Perfectionist: focuses on flaws, never satisfied with results.

• The Expert: feels they must know everything before contributing.

• The Soloist: believes asking for help reveals incompetence.

• The Natural Genius: expects things to come easily; struggles mean “I’m not good enough.”

• The Superhuman: measures worth by doing more than everyone else.

When Does Imposter Syndrome Show Up?

Imposter feelings are especially common in:

• New jobs or promotions

• Highly competitive fields (law, medicine, tech, academia)

• Times of transition or increased visibility (public speaking, leadership roles)

• Situations where you feel like an outsider or minority

Research suggests up to 70% of people experience imposter syndrome at least once in their lives (Clance & Imes, 1978). It affects all genders, though pressures and expectations may shape how it shows up.

Is Imposter Syndrome a Mental Illness?

No. Imposter syndrome isn’t a formal diagnosis in the DSM-5 or ICD-10. But that doesn’t mean it’s “not real.” Like perfectionism or chronic self-doubt, imposter syndrome can seriously affect mental health, performance, and quality of life.

A Few Things to Keep in Mind

🔹 You’re not broken. Feeling like an imposter is common, and often a predictable response to high-pressure environments.

🔹 It’s a safety strategy. Your brain is trying to protect you from rejection or failure, but the strategy can become overactive and unhelpful.

🔹 Therapy can help. Support isn’t about “fixing” you. It’s about loosening the grip of self-doubt, developing self-compassion, and learning to trust yourself more fully.

FAQs About Imposter Syndrome

What triggers imposter syndrome?
It often appears during transitions, promotions, or situations where expectations are high and comparison is unavoidable.

Is imposter syndrome more common in women?
Clance and Imes first studied it in high-achieving women, but research now shows it affects all genders. The way it plays out may be influenced by social roles, stereotypes, and representation.

Can therapy help with imposter syndrome?
Yes. Approaches like CBT, ACT, and CFT can help you recognise unhelpful patterns, shift how you relate to your thoughts, and live more confidently in line with your values.

Is imposter syndrome always a bad thing?
Not necessarily. A little self-doubt can sometimes motivate learning or growth. The problem is when it becomes chronic, overwhelming, or stops you from pursuing opportunities.

Closing

If you’ve ever felt like a fraud, dismissed your own achievements, or pushed yourself relentlessly to prove your worth, you’re not alone.

Imposter syndrome isn’t a flaw in you. It’s a pattern that makes sense given your context, but it doesn’t have to define you. With the right support, it’s possible to step out of the cycle of self-doubt and build a more grounded confidence.