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Have you ever reached a goal, maybe earned a good grade, landed a job you really wanted, or accomplished something meaningful… but still felt like you didn’t truly deserve it? Perhaps you’ve spent time worrying that one day, people in your life will discover you are not as capable as they think you are. If this sounds familiar, you are not alone. This phenomenon is known as imposter syndrome, and it is quite common.
What is Imposter Syndrome?
Imposter syndrome is the belief that your success is due to timing, luck or circumstance, rather than your skills and abilities. It surfaces, even when there is evidence to show you are capable of your achievements. Ironically, it often occurs when you’re excelling at something, and can show up as:
- Fear of making mistakes
- Constant self-doubt
- Difficulty accepting compliments
- Feeling like you’re “faking it”
As a result, to prove you belong, you might overprepare, work extra hard, or avoid asking for support. Research indicates that up to 70% of people experience imposter syndrome at some point in their lives, regardless of gender, age or profession. It is especially common among perfectionists, high achievers and individuals from marginalized groups. Over time, it can lead to stress, burnout and emotional exhaustion.
Where Does it Come From?
Studies show that imposter feelings are often rooted in early family messages, societal pressure or environments that reward perfection over progress or growth. Although the imposter experience shows up differently for everybody, individuals from underrepresented groups may also face additional challenges and messaging that influence the belief they don’t they belong, which reinforces self-doubt.
What Can You Do About Imposter Syndrome?
The good news is that we can work through our imposter syndrome. Here are 3 steps that can help you navigate and overcome it:
First Step: Talk about it
- You are not alone! The more we share our imposter experience, the easier it is to overcome; discuss it with someone you trust.
Second Step: Notice your thoughts
- If you catch yourself thinking “I’m not good enough”, take a moment to reflect, and ask yourself if that thought is really true. Is there evidence to prove you aren’t good enough? Review your skills, abilities and what got you to where you are today. Chances are, you have earned your role, whether it’s on a sports team, at a new job, or your spot in an academic program.
Third Step: Celebrate your wins!
- One of the best ways to challenge imposter syndrome is to celebrate your achievements. Take the time to acknowledge your success, even small wins. Remember, achievements are not about perfection; we are all works in progress!
Don’t forget to ask for support or reach out for help when you need it. Asking for help is not a sign of weakness, but a sign of strength and self-awareness. Feeling like an imposter does not mean you are one! You deserve to feel proud of how far you’ve come.
If imposter syndrome is getting in the way of your wellness, therapy can help you address those beliefs and support you in building confidence from the inside out.
Want to Learn More? Here are Some Additional Resources for Information:
Check out these references & resources:
- Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364
- Clark, P., Holden, C., Russell, M., & Downs, H. (2022). The impostor phenomenon in mental health professionals: Relationships among compassion fatigue, burnout, and compassion satisfaction. Contemporary Family Therapy, 44(2), 185–197. https://doi.org/10.1007/s10591-021-09580-y
- Orbé-Austin, L., & Orbé-Austin, R. (2024). Critical issues of the impostor phenomenon and interventions for historically marginalized people. In K. Cokley (Ed.), The impostor phenomenon: Psychological research, theory, and interventions. (pp. 269–284). American Psychological Association. https://doi.org/10.1037/0000397-013
- Yaffe, Y. (2021). Students’ recollections of parenting styles and impostor phenomenon: The mediating role of social anxiety. Personality and Individual Differences, 172, 110598. https://doi.org/10.1016/j.paid.2020.110598
Written by: Vanessa Alexander, Practicum Student
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