Imposter Syndrome: What It Is and How to Beat It

Imposter syndrome is a psychological phenomenon that can significantly impact a person’s mental well-being. It’s the belief that you don’t deserve your success and the fear that others will realise you’re not as capable as they think. Even with clear signs of success, people with imposter syndrome often feel like they’re pretending – leading to anxiety, stress, and self-doubt.

What’s important to recognise is that imposter syndrome doesn’t discriminate, it affects people across all walks of life. Imposter syndrome can affect anyone – students, new professionals, or those with years of experience – at any stage of life. For some, it’s a fleeting feeling. For others, it’s a constant struggle that affects work, relationships, and overall wellbeing. This post explores what imposter syndrome is, how it shows up, who it affects, and how to manage it. We’ll also discuss how a psychologist can help you address these feelings and work through the self-doubt that holds you back.

Common Symptoms of Imposter Syndrome

Imposter syndrome is characterised by persistent feelings of inadequacy, despite objective evidence of success. Individuals with imposter syndrome often feel like they’re not as competent or talented as others perceive them to be. Even major achievements may be credited to luck or timing, not skill or effort, by those struggling with imposter syndrome.

Some common symptoms and behaviours associated with imposter syndrome include:

Fear of being “found out”: Worry that others will realise you’re not as capable as you seem, and that your success isn’t deserved.
Attributing success to external factors: Believing that achievements are simply the result of external circumstances, such as good timing, or even other people’s help, rather than your own abilities.
Overworking or perfectionism: Worry that others will realise you’re not as capable as you seem, and that your success isn’t deserved.
Avoidance of new challenges: Fear of failure can cause people to avoid new roles, projects, or responsibilities.

These thought patterns are psychological distortions that don’t reflect reality. Despite the objective evidence of competence and success, individuals suffering from imposter syndrome remain convinced that they aren’t good enough.

The Psychological Impact of Imposter Syndrome

The psychological consequences of imposter syndrome can be wide-ranging, often affecting multiple areas of a person’s life. Beliefs of inadequacy can wear down self-esteem and make it hard to accept your accomplishments.

The emotional toll of imposter syndrome can include:

Low self-esteem and confidence: Those with imposter syndrome frequently feel that they are unworthy of praise or recognition. This undermines their confidence, leaving them constantly questioning their abilities.

Chronic anxiety and stress: The fear of being exposed as a fraud can generate constant anxiety. Individuals may worry about future tasks or challenges, fearing that they’ll fail or be discovered as an imposter.

Perfectionism: A drive to be flawless is common among those affected by imposter syndrome. This often causes burnout and frustration when perfection feels impossible to reach.

Depression and burnout: Constantly trying to prove yourself can lead to hopelessness, exhaustion, and disengagement. Over time, this may lead to burnout or depression, especially when efforts never feel good enough.

Over time, these effects can wear down self-worth, cause emotional exhaustion, and make it harder to grow or succeed. It’s a self-reinforcing cycle that can feel difficult to escape.

Who is Most Affected by Imposter Syndrome?

While imposter syndrome can affect anyone, certain groups of people are more likely to experience it. These individuals may be particularly susceptible due to external pressures, societal expectations, or personal experiences that heighten their self-doubt.

Common groups affected by imposter syndrome include:

High achievers: Those who have experienced repeated success might feel they’re expected to perform at an exceptional level constantly, which can breed insecurity. The more they achieve, the more they may feel like they’re “faking it.”

Students in competitive academic environments: Even top students may feel like they don’t belong, despite strong academic performance. This can lead to anxiety and procrastination, especially when they fear they won’t meet the high standards set by their environment.

Women in male-dominated industries: Women working in traditionally male-dominated fields, such as technology, finance, or engineering, often experience imposter syndrome because they may feel their achievements are undervalued or seen as exceptions. This can lead to the constant need to prove themselves.

Minority or marginalised groups: Individuals from underrepresented backgrounds, whether based on race, ethnicity, or socio-economic status, may feel their success is unexpected or that they don’t fit the mould of what society expects in high-achieving roles. As a result, they may struggle with feelings of inadequacy.

These groups often experience extra pressures that make it harder to accept their success. It’s important to recognise that these feelings are not based on objective reality but on the distorted beliefs that individuals internalise due to external factors.

The Science Behind Imposter Syndrome

Imposter syndrome stems from cognitive distortions — thought patterns that reinforce irrational and negative self-beliefs. These distorted ways of thinking play a key role in the development and persistence of imposter syndrome. Some of the most common cognitive distortions include:

Catastrophising: Believing that any mistake will lead to disastrous outcomes. This fear can stop people from taking risks or trying new things.

All-or-nothing thinking: Viewing situations in extremes. For instance, thinking that if you’re not perfect, you’ve failed completely. This kind of thinking leaves little space for mistakes, learning, or self-compassion.

Discounting positive feedback: Individuals with imposter syndrome often dismiss praise or recognition, believing that it is undeserved or that others are just being kind. This refusal to accept positive feedback reinforces the feeling of being a fraud.

Overgeneralising: Assuming that a single failure or mistake means you are fundamentally incapable. This type of thinking prevents individuals from seeing setbacks as temporary challenges that can be overcome.

Understanding these cognitive distortions is crucial in addressing imposter syndrome. Therapy, particularly Cognitive Behavioural Therapy (CBT), can challenge these thoughts and help people develop more realistic, healthier beliefs about their abilities.

Common Myths about Imposter Syndrome

There are several myths surrounding imposter syndrome that can prevent individuals from acknowledging it or seeking help. These myths may leave people feeling isolated or ashamed:

“Only weak people feel like impostors.”

This myth suggests that experiencing imposter syndrome is a sign of weakness or vulnerability. In fact, it’s more common among high achievers, who struggle to internalise their success due to perfectionism and fear of failure.

“If I were truly competent, I wouldn’t feel like an imposter.”

This myth leads people to believe that feeling like an imposter means they are actually incapable. In reality, imposter syndrome is often experienced by individuals who are highly skilled but have difficulty accepting their competence.

“Imposter syndrome only affects new professionals or students.”

Although imposter syndrome is common among those entering new environments, it can affect anyone at any stage of their career or life. Even experienced professionals can struggle with feelings of inadequacy, despite years of accomplishments and expertise.

By dispelling these myths, individuals can better understand that imposter syndrome is not a reflection of their true abilities but rather a psychological challenge that can be managed and overcome.

How a Psychologist Can Help

A psychologist can help explore and address what’s driving imposter syndrome. With support, you can work through self-doubt and build a healthier sense of self-worth. Some key ways a psychologist can help include:

Identifying root causes: Therapy can help you explore the deeper psychological or environmental factors contributing to your feelings of inadequacy, such as past experiences, familial expectations, or societal pressures.

Cognitive Behavioural Therapy (CBT): A psychologist can use CBT to help you recognise and challenge the negative thought patterns that fuel imposter syndrome. By identifying these patterns and replacing them with healthier, more balanced thoughts, you can begin to change how you view yourself and your accomplishments.

Building self-compassion: Learning to treat yourself with kindness and understanding is crucial in overcoming imposter syndrome. A psychologist can teach you how to accept mistakes and imperfections as part of the growth process, which is vital for improving mental health and emotional resilience.

Developing coping strategies: Therapy can provide you with tools to cope with anxiety, stress, and perfectionism. Healthy coping tools can loosen the grip of imposter syndrome on your life.

Setting realistic goals: A psychologist can help you establish attainable goals that are aligned with your values and abilities, rather than being based on unrealistic standards of perfection. This helps create a sense of achievement that is grounded in reality, not in external validation.

When to Seek Professional Help

Although imposter syndrome is common and can often be managed with self-awareness and practical strategies, there are times when professional help is necessary. Consider seeking therapy if:

Feelings of self-doubt are overwhelming: If you find that imposter syndrome is affecting your ability to function at work, school, or in your personal life, it’s important to get support.

You’re struggling with anxiety or depression: If imposter syndrome is leading to heightened levels of anxiety, depression, or emotional distress, a psychologist can help you manage these emotions.

Your coping mechanisms are unhealthy: Overworking, avoiding challenges, or engaging in negative self-talk can exacerbate imposter syndrome. Therapy can help you develop healthier coping strategies.

You feel stuck or paralysed by fear of failure: If the fear of being “found out” or failing is preventing you from moving forward in your life or career, therapy can help you break free from this cycle.

Therapy offers a safe space to explore self-doubt, uncover its roots, and plan your way forward. Imposter syndrome may feel overwhelming, but it’s important to recognise that it doesn’t define your abilities or your worth. By understanding the underlying psychological factors and developing healthier thought patterns, you can begin to overcome self-doubt and embrace your accomplishments with confidence.

If imposter syndrome is affecting your life, consider reaching out for professional support. With the help of a psychologist, you can learn to address negative thinking, set realistic goals, and develop the self-compassion you need to thrive.

Ready to break free from imposter syndrome?

Feeling like a fraud doesn’t mean you are one. If you’re tired of self-doubt getting in the way of your goals, a psychologist at MyLife can help. Start with a free 15-minute consultation with our Care Coordinator – we’re here when you’re ready.