Imposter Syndrome: What It Is, How to Recognize It, and What to Do About It
Introduction
Have you ever felt like a fraud, doubted your achievements, or feared being “found out” despite clear evidence of your competence? If so, you’re not alone. This experience is called imposter syndrome — and it’s far more common than you might think.
In this blog post, we’ll explore what imposter syndrome is, how to recognize it, and proven strategies to overcome it. We’ll also highlight key research findings from psychological studies to help you understand the science behind this complex phenomenon.
What is Imposter Syndrome?
Imposter syndrome — also known as imposter phenomenon — was first described by psychologists Pauline Clance and Suzanne Imes in 1978. In their groundbreaking study of high-achieving women, Clance and Imes found that many participants felt like they were “intellectual phonies” (Clance & Imes, 1978).
In essence, imposter syndrome refers to an internal experience of believing that you are not as competent as others perceive you to be. It is not a mental disorder, but rather a psychological pattern rooted in self-doubt, fear of exposure, and attributing success to external factors like luck or timing rather than ability.
-Key features of imposter syndrome include:
-Persistent self-doubt
– Fear of being exposed as a “fraud”
– Difficulty internalizing achievements
– Overworking to “cover up” perceived incompetence
It can affect anyone — regardless of gender, age, social status, or level of achievement — though initial research focused on women.
Who Experiences Imposter Syndrome?
Originally thought to primarily affect women, more recent research shows that men and women are equally susceptible to imposter feelings (Bravata et al., 2020). In fact, imposter syndrome can occur in students, professionals, CEOs, artists, athletes, and even therapists.
A 2011 systematic review by Vergauwe et al. suggested that perfectionists and those with high-achieving backgrounds are particularly prone. Personality traits like neuroticism, low self-efficacy, and high fear of failure have also been correlated with imposter feelings (Bernard, Dollinger, & Ramaniah, 2002).
In the workplace, research by KPMG in 2020 found that 75% of executive women across industries reported having experienced imposter syndrome at some point in their careers (KPMG Women’s Leadership Study, 2020).
Similarly, students in academic settings, especially those from underrepresented groups, often report higher levels of imposter feelings (Parkman, 2016).
Recognizing Imposter Syndrome
Because imposter syndrome is internal, it can be difficult to recognize, even in ourselves. However, there are common signs to watch for:
1. Perfectionism
Setting excessively high standards and being overly critical of your own performance — even small mistakes are seen as failures.
2. Overworking
Feeling the need to work harder than others to “prove” yourself, often leading to burnout.
3. Discounting Praise
Attributing success to external factors (luck, timing, or help from others) rather than acknowledging your own effort and skill.
4. Fear of Exposure
You live with a quiet fear that people will “discover” you’re not as smart, skilled, or capable as they think.
5. Perfectionism and Overworking
To compensate for feeling inadequate, you push yourself too hard, often burning out or feeling anxious.
6. Avoiding New Opportunities
You might not apply for things, speak up, or take risks because you think you’re not good enough or “ready.”
7. Self-Sabotage
Avoiding challenges or new opportunities for fear of failure or exposure.
If you notice several of these patterns in your own life, you may be experiencing imposter syndrome.
Types of Imposter Syndrome
Dr. Valerie Young, an expert on the subject, identified five sub-types of imposter syndrome:
Sub-Type Key Belief
The Perfectionist “If I don’t do it perfectly, I’m a failure.”
The Superwoman/Superman “I must excel in all roles to prove my worth.”
The Natural Genius “If I were truly competent, this would come easily.”
The Soloist “I must do everything myself. Asking for help means failure.”
The Expert “I must know everything. If I don’t, I’m incompetent.”
(Young, 2011, The Secret Thoughts of Successful Women)
Understanding which sub-type resonates most with you can help you tailor your approach to managing imposter feelings.
The Science Behind Imposter Syndrome
Research suggests that imposter syndrome is shaped by a complex mix of:
– Personality traits (e.g., low self-esteem, perfectionism)
– Family dynamics (e.g., receiving mixed messages about achievement in childhood)
– Cultural factors (e.g., minority stress, stereotype threat)
– Workplace environments (e.g., lack of representation, unrealistic expectations)
Neuroscientific studies show that individuals with imposter feelings often exhibit heightened activity in brain regions associated with self-monitoring and threat detection (Friedman et al., 2017).
Interestingly, a 2020 meta-analysis by Bravata et al. found that imposter syndrome is associated with:
– Higher rates of anxiety and depression
– Lower job satisfaction
– Lower academic performance
This highlights why it’s important to address imposter syndrome — not just tolerate it.
How to Overcome Imposter Syndrome
While overcoming imposter syndrome isn’t always quick or easy, several evidence-based strategies can help:
1. Name It
Simply recognizing and naming imposter feelings can diminish their power. “I’m feeling like an imposter right now” creates psychological distance between you and the emotion.
Psychologist Dr. Kristin Neff emphasizes self-compassion: treating yourself with the same kindness you would offer a friend (Neff, 2003).
2. Reframe Thoughts
Cognitive Behavioral Therapy (CBT) techniques can help reframe unhelpful thoughts:
– Replace “I’m a fraud” with “Everyone learns and grows.”
– Instead of “I got lucky,” think, “My preparation paid off.”
Meta-cognitive strategies have been shown to effectively reduce self-critical thinking (Rahimi & Vallerand, 2021).
3. Track Achievements
Keep a success journal. Document compliments, achievements, and positive feedback. Reviewing real evidence can challenge your inner critic.
A study in the Journal of Positive Psychology found that writing about positive experiences for just three days improved long-term well-being (Burton & King, 2004).
4. Share Your Feelings
Talk to mentors, peers, or mental health professionals. Chances are, they’ve experienced imposter feelings too. Peer support normalizes the experience.
Psychologist Adam Grant notes that vulnerability can build trust and resilience in teams (Think Again, 2021).
5. Set Realistic Standards
Avoid all-or-nothing thinking. Success doesn’t require perfection. Celebrate progress, not just outcomes.
Growth mindset interventions — promoting the idea that abilities can be developed — have been linked to decreased imposter feelings (Dweck, 2006).
6. Visualize Success
Use visualization techniques to imagine yourself succeeding. Athletes and performers frequently use this to boost confidence and performance. (It is also recommended that you visualize possible pitfalls and problems and see or imagine yourself overcoming them.) (Taylor & Taylor, 1998).
7. Seek Professional Support
Therapists trained in cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), or mindfulness approaches can help you address deep-seated patterns.
A Final Word: You Are Not Alone
Imposter syndrome thrives in silence. When we speak up about it, we take away its power.
The truth is: if you experience imposter feelings, it means you care about your work, your growth, and your impact.
Far from being a sign of fraudulence, that deep caring is often a hallmark of genuine leadership and excellence.
Key References
– Bravata, D. M., et al. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Journal of General Internal Medicine, 35(4), 1252–1275.
– Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247.
– Young, V. (2011). The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It.
– Parkman, A. (2016). The Imposter Phenomenon in Higher Education: Incidence and Impact. Journal of Higher Education Theory and Practice, 16(1).
– Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.
– Dweck, C. S. (2006). Mindset: The New Psychology of Success.
– Friedman, R., et al. (2017). The neuroscience of imposter syndrome.
– Burton, C. M., & King, L. A. (2004). The health benefits of writing about intensely positive experiences. Journal of Research in Personality, 38(2), 150-163.
– KPMG Women’s Leadership Study (2020).
– Rahimi, M., & Vallerand, R. J. (2021). The role of metacognitive strategies in reducing imposter feelings.
Jo Norton is a graduate of the Natural Wellness Academy Nature Therapy Guide program and the Spiritual Wellness Specialist. She is now a mentor for both of these programs as well as the hypnotherapy training. Her website is www.re-connectingwithnature.com
She is also hosting fast-track trainings in all 3 of these programs at the European campus located in France. You can read about this here.
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