Is It Normal to Doubt Myself Even After Success?

What exactly is the imposter phenomenon?

Answer: What most people call “imposter syndrome” was originally described by psychologists Pauline Clance and Suzanne Imes in 1978 as the impostor phenomenon. They were careful not to call it a syndrome or disorder, because it’s not an illness. It’s a common, deeply human experience where capable people feel like frauds despite clear evidence of their competence.

Evidence: Clance and Imes noticed this first in high-achieving women, but research now shows it spans across genders, races, professions, and cultures. Studies suggest that up to 70–82% of people experience impostor feelings at some point in their lives.

Why do I still feel like a fraud even after success?

Answer: Because imposter feelings don’t fade with achievement. In fact, success can make them louder. Each time you achieve something, instead of feeling proud, you may discount it as luck, timing, or other people’s mistakes.

Evidence: Clance described a repeating Impostor Phenomenon Cycle:

1. A new challenge or achievement task triggers both excitement and fear.

2. Self-doubt appears: “What if I fail?”

3. Coping style emerges: either over-preparation (working to exhaustion) or procrastination (last-minute scramble).

4. Task is completed successfully.

5. Relief comes, but it’s short-lived.

6. Success is attributed to external factors (luck, effort, connections).

7. The cycle resets with renewed doubt and fear of being “found out.”

What role do culture and environment play?

Answer: Imposter feelings don’t develop in a vacuum. They’re shaped by the cultures, systems, and families we grow up in. Workplaces that reward constant comparison, classrooms that emphasise flawless performance, or environments where people feel underrepresented can all fuel imposter thoughts.

Evidence: Research shows imposter experiences often intensify in marginalised groups because of systemic barriers, stereotypes, and lack of representation. But even in supportive environments, individual-level patterns like perfectionism and over-identifying with achievement can keep impostor feelings alive.

What does imposter phenomenon look like in practice?

Answer: People experience it differently, but there are some common “competence types” (Valerie Young & others have described them):

• The Perfectionist: anything less than flawless = failure.

• The Expert: never enough knowledge or qualifications.

• The Soloist: asking for help feels like weakness.

• The Natural Genius: if it doesn’t come easily, you must be a fraud.

• The Superperson: you must excel in every role, all the time.

Evidence: These patterns show how imposterism isn’t just about self-doubt; it’s about the rules people set for themselves that make success feel illegitimate.

How does therapy help with imposter feelings?

Answer: Therapy doesn’t aim to erase self-doubt but changes how you relate to it. By recognising the cycle and its triggers, clients can learn new ways to respond with awareness, compassion, and flexibility.

Evidence:

• CBT: Restructures negative self-beliefs and attribution patterns (e.g., reframing success as earned rather than luck).

• ACT: Helps clients notice impostor thoughts without letting them dictate behaviour, while re-anchoring in values.

• CFT: Builds a compassionate voice to counter shame and harsh self-criticism.

• EMDR: Can reprocess formative experiences where self-doubt “got stuck,” reducing their emotional charge.

• Group discussions: Have been shown to normalise impostor feelings and reduce shame through shared experience.

What’s the first step to breaking free?

Answer: Awareness. Naming the imposter phenomenon for what it is helps loosen its grip. From there, noticing your personal cycle, your triggers, workstyle, and attributions, creates space to experiment with different responses.

Evidence: Clance recommended starting by “using your intelligence about your intelligence” deliberately recognising when you discount achievements or externalise success. Even small shifts, like acknowledging your role in a success instead of immediately crediting luck, can begin to disrupt the cycle.

FAQs

• How common is imposter phenomenon? Studies suggest up to 82% of people experience it.

• Is it a disorder? No. It’s a phenomenon, not a psychiatric condition.

• Does it affect only women? No. Research shows it affects men and women across cultures, though context influences how it shows up.

• What therapy works best? CBT, ACT, CFT, EMDR, and group interventions have all shown promise.

• Will it ever go away? It may not disappear entirely, but it doesn’t have to control your life.