Introduction
Imposter syndrome — or the “impostor phenomenon” — was first described by psychologists Pauline Clance and Suzanne Imes in 1978. Their research highlighted how high-achieving people, especially women, often struggle to internalise success and instead attribute it to luck, timing, or others’ mistakes.
Since then, much research has expanded our understanding of imposter syndrome. One of the most influential contributions comes from Dr. Valerie Young, an educator and leading authority on the impostor phenomenon. In her book The Secret Thoughts of Successful Women, Young described five distinct types of imposter syndrome, each showing how self-doubt can play out in different ways.
Recognising these patterns can help you understand why you get stuck in cycles of self-doubt — and more importantly, how to break free from them.
What Are the Five Types of Imposter Syndrome?
1. The Perfectionist
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Belief: “If I don’t do everything flawlessly, I’ve failed.”
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Pattern: Sets excessively high standards; any small mistake feels like proof of incompetence. Procrastination is common, driven by fear of not meeting expectations.
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Impact: Chronic stress, never feeling satisfied, difficulty celebrating wins.
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Therapy insight: CBT helps challenge “all-or-nothing” thinking, while CFT builds kinder responses to imperfection.
2. The Superwoman / Superman
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Belief: “To prove my worth, I have to excel in every role I take on.”
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Pattern: Pushes to perform across multiple domains — work, family, friendships, health — often all at once.
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Impact: Overwork, burnout, and difficulty resting without guilt.
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Therapy insight: ACT helps clarify values and set boundaries; EMDR can reprocess early experiences of feeling “never enough.”
3. The Natural Genius
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Belief: “If I have to struggle, it means I’m not really good enough.”
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Pattern: Measures competence by ease and speed of achievement. If something requires effort, they see it as proof they’re an imposter.
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Impact: Avoids challenges, feels deflated by setbacks, hides effort from others.
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Therapy insight: CBT reframes effort as growth; CFT and ACT help normalise struggle as part of learning.
4. The Soloist
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Belief: “If I ask for help, people will see I can’t do it on my own.”
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Pattern: Prefers to work alone, avoids collaboration, sees asking for support as weakness.
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Impact: Isolation, missed opportunities, unnecessary pressure.
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Therapy insight: CFT reframes help-seeking as connection, while ACT encourages willingness to be seen in moments of vulnerability.
5. The Expert
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Belief: “I should already know everything.”
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Pattern: Judges themselves by how much knowledge or skill they have. Always chasing another qualification, course, or certification.
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Impact: Hesitant to share ideas unless completely sure; fears being exposed as inexperienced.
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Therapy insight: ACT shifts focus from certainty to values; CBT challenges “never enough” beliefs.
Why Valerie Young’s Typology Matters
Dr. Young’s framework shows that imposter syndrome isn’t a one-size-fits-all problem. By understanding the different types, people can begin to recognise:
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The specific thought patterns fueling their self-doubt.
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Why certain situations trigger stronger imposter feelings.
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Which therapeutic strategies may help most in loosening the grip of those beliefs.
Is Imposter Syndrome the Same for Everyone?
No. While the five types provide a helpful lens, imposter syndrome can show up differently across cultures, genders, and professions. For example, Clance and Imes’ early research focused on high-achieving women, but later studies have shown it affects men and women in equal measure. What varies is the context — competitive industries, minority status, or times of transition often increase vulnerability.
How Can Therapy Help Overcome Imposter Syndrome?
Therapy doesn’t aim to “eliminate” self-doubt. Instead, it helps you build a new relationship with it. Using different approaches:
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CBT makes unhelpful thinking visible and offers practical ways to challenge it.
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ACT helps you move forward in line with your values, even when doubt shows up.
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CFT helps develop compassion to soften the inner critic.
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EMDR reprocesses past experiences of criticism or shame that may still fuel self-doubt.
FAQs About the Five Types of Imposter Syndrome
Who created the five imposter types?
They were described by Dr. Valerie Young in her book The Secret Thoughts of Successful Women.
Can I be more than one type?
Yes. Many people recognise themselves in more than one category, or switch types depending on the situation.
Do these types ever change?
Yes. For example, someone might feel like a “Perfectionist” at work, but a “Soloist” in personal projects.
Are the types officially recognised in psychology?
They’re not diagnostic categories, but they are widely used in research, coaching, and therapy to describe patterns of imposter feelings.
Closing
If you recognise yourself in one or more of these types, you’re not alone. Imposter syndrome is common, but it doesn’t have to define you. With the right support, it’s possible to unhook from self-doubt, step away from overwork or perfectionism, and build a steadier trust in yourself.