You've worked hard to get where you are. So why does it still feel like you don't quite belong — or that it's only a matter of time before people find you out?
If that question resonates, you're not alone. Imposter syndrome is one of the most common things I work with as a therapist, and one of the most misunderstood. It shows up in doctors, teachers, executives, creatives, and new parents alike. It doesn't discriminate by profession, age, or level of success. In fact, for many people, the more they achieve, the louder it gets.
In this post, I want to give you a clear, honest picture of what imposter syndrome actually is, where it comes from, and - crucially - what can be done about it.
What Is Imposter Syndrome?
The term was first coined in 1978 by psychologists Pauline Clance and Suzanne Imes, who noticed a pattern in high-achieving women: despite objective evidence of their success, they felt like frauds. They believed their accomplishments were down to luck, timing, or deceiving others — not their own genuine ability.
Since then, research has shown that imposter syndrome affects people of all genders, backgrounds, and career levels. Estimates suggest that up to 70% of people experience it at some point in their lives.
"Imposter syndrome isn't a sign that you're out of your depth. It's often a sign that you care deeply about doing well — and that your self-critical mind has outrun your self-belief."
At its core, imposter syndrome is the persistent belief that you are not as capable as others perceive you to be — and that sooner or later, you will be "found out." It sits in the gap between how you appear to others and how you feel on the inside.
How Does It Feel?
People describe imposter syndrome in many different ways, but there are some common threads. You might recognise some of these:
- Attributing your success to luck, timing, or other people and not your own skill
- Feeling like you've somehow "fooled" people into thinking you're more competent than you are
- Dreading being exposed as a fraud, even when there's no rational basis for this fear
- Dismissing compliments or positive feedback. "They're just being kind"
- Over-preparing or working harder than necessary to avoid being "caught out"
- Comparing yourself unfavourably to those around you, and assuming they don't feel this way
- Feeling like an outsider, even in spaces where you clearly belong
It's worth saying clearly: imposter syndrome is not a clinical diagnosis. It's a pattern of thinking and feeling - a way the mind can turn against itself, especially when the stakes feel high. But just because it's common doesn't mean you have to live with it.
Where Does It Come From?
There's rarely a single cause. Imposter syndrome tends to grow from a combination of personality, early experiences, and the environments we find ourselves in.
Early messages about worthiness
For many people, the roots run deep. Growing up in an environment where praise was conditional, where achievement was expected but rarely celebrated, or where love felt tied to performance — these experiences can leave an internal template that says "I'm only valuable if I'm getting it right." That message doesn't disappear when you leave home. It tends to follow you into boardrooms, classrooms, and consulting rooms.
Being "the first" or "the only"
Imposter syndrome is particularly common among people who are navigating spaces that weren't traditionally designed for them — the first in their family to attend university, the only woman in a senior leadership team, someone from a working-class background in a predominantly middle-class profession. When you don't see people who look or sound like you reflected back at you, it can quietly reinforce the feeling that you don't quite belong.
High-achieving environments
Paradoxically, the more talented the people around you, the more imposter syndrome can flourish. When you're surrounded by capable, accomplished individuals, it's easy to compare your internal experience (full of doubts, worries, and uncertainty) with their external presentation (confident, competent, in control). Of course, they're likely doing exactly the same thing with you.
Perfectionism and self-criticism
Imposter syndrome and perfectionism are close cousins. If your standards for yourself are impossibly high, you will always find evidence that you're falling short — even when you're not. The inner critic that drives you to work harder also happens to be the same voice that tells you it's still not enough.
How Therapy Can Help
The good news is that imposter syndrome responds well to therapy. There are several evidence-based approaches that I draw on in my work, depending on what makes most sense for the individual.
Cognitive Behavioural Therapy
Helps you identify and reappraise the unhelpful thought patterns feeding the imposter feeling - and build more balanced, realistic ways of seeing yourself.
Acceptance & Commitment Therapy
Rather than fighting and trying to defeat self-doubt, ACT helps you learn to hold it differently - so that the fear of being "found out" no longer controls what you do.
Compassion Focused Therapy
Addresses the shame and harsh self-criticism that often sit at the heart of imposter syndrome - developing a kinder, more balanced inner voice.
Eye Movement Desensitisation & Reprocessing
Where imposter syndrome is rooted in earlier experiences or formative moments, EMDR can help process and release the emotional charge those memories still carry.
Is this imposter syndrome - or something else?
Imposter syndrome can look similar to anxiety, depression, or low self-esteem, and these conditions often overlap. Sometimes what feels like imposter syndrome is part of a broader picture that deserves careful attention. A good therapist will help you understand what's really going on, not just offer a label and a list of coping strategies.
Frequently Asked Questions
Questions I'm commonly asked about imposter syndrome - answered as clearly as I can.
Recognise yourself in any of this?
You don't have to keep second-guessing yourself. If imposter syndrome is getting in the way of how you work, how you feel, or who you want to be, therapy can help - and it doesn't have to take forever.
I offer a free 15-minute phone consultation - no obligation, just a conversation.