Understanding Imposter Syndrome
Why You Feel Like a Fraud (Even When You're Not)
Have you ever achieved something significant—whether a promotion, praise from a supervisor, or acceptance into a competitive program—only to feel like you didn’t truly earn it? Do you secretly fear that others will “find out” you’re not as competent as they think? If so, you’re not alone. This internal struggle is often referred to as imposter syndrome—and it’s more common than you might think.
In this article, we’ll explore what imposter syndrome is, why it shows up (especially in high-achieving women), and how therapy can help you reconnect with your confidence.
What Is imposter syndrome?
Imposter syndrome refers to the phenomenon of self-doubt experienced by high-achieving individuals (Huecker et al., 2023). This feeling of self-doubt and fear of being exposed as a fraud remains consistent, despite evidence of competence or success. People with imposter syndrome often:
Attribute achievements to luck or external factors
Downplay or dismiss positive feedback
Set unrealistically high expectations for themselves
Feel pressure to constantly prove their worth
Although not a formal diagnosis, imposter syndrome can deeply impact mental health, self-esteem, and career fulfillment.
Who struggles with imposter syndrome?
Anyone can experience imposter syndrome, but it’s especially common among:
Women in male-dominated industries
People in helping professions, like healthcare, teaching, or mental health
First-generation professionals or academics
Those with histories of trauma, anxiety, or chronic self-doubt
It can also emerge during transitions—starting a new job, entering a new life stage (like parenthood), or returning to work after time away.
The emotional toll of feeling like a fraud
While imposter syndrome may sound like just a passing doubt, its impact runs deeper. It can contribute to:
Chronic anxiety and burnout
Avoidance of challenges or growth opportunities
Overworking or people-pleasing to “make up” for perceived inadequacy
Difficulty accepting support or mentorship
Low self-confidence and emotional exhaustion
This internal conflict can create a loop where outward success increases, but inward trust in oneself declines.
What causes imposter syndrome?
There’s no single cause, but several factors may contribute:
Perfectionism and needing to be the best
Many people with imposter syndrome experience unhelpful perfectionism and set high, often unrelenting expectations. Anything less than flawless feels like failure. Unfortunately this also means a constantly unreachable goal post. Even when accomplishments are realized, the next milestone is already being pursued.
Family dynamics or early life messaging
Messages like “you have to earn your worth,” or “don’t get too confident,” can stick. Praise for achievements—but not effort—can lead to identity being tied to performance.
Fear of failure
People experience imposter syndrome often have a great fear of failure. Failure is viewed not only in terms of being unsuccessful, but also poses the risk of exposing to those around them that they were in fact unqualified and others perceiving them as such (Huecker et al. 2023).
Cultural and systemic factors
When your identity is underrepresented in a workplace or community, it’s easier to question your belonging. Microaggressions, bias, and lack of mentorship can reinforce self-doubt.
Coping with feelings of imposter syndrome
Overcoming imposter syndrome isn’t about “fixing” yourself. It’s about learning to challenge internalized beliefs and reconnect with your value.
Name it to tame it
Dr. Dan Siegel is credited for the saying “name it to tame it”. That is, when we can put our emotional experiences into words we are able to increase our emotion regulation abilities. Recognize when imposter thoughts arise. Practice saying, “This is imposter syndrome, not fact.”
Making note of evidence of competence
Anxiety and feelings of self-doubt can cloud reflective and balanced thought processes. Try creating a journal of positive feedback, personal successes, and moments of growth and learning. Revisiting and adding to this journal often can help to counter overly self-critical beliefs.
Challenge your comparisons
Notice when you’re comparing yourself to others. Context, experience, and personal strengths vary—you bring something unique.
Practice self-compassion
You don’t need to be perfect to be worthy. Speak to yourself like you would a trusted friend or colleague.
Seek social support
Talk about it. Imposter syndrome thrives in silence. Peer support, mentorship, and therapy can help normalize and unpack these feelings.
How mental health therapy can help
Therapy offers a safe, non-judgmental space to explore the roots of imposter syndrome and gently challenge the beliefs keeping you stuck. A therapist can help you:
Understand how past experiences shape current self-perceptions
Build emotional regulation tools to manage anxiety and self-criticism
Set healthier expectations and boundaries
Reclaim your confidence and sense of self-worth
Align your identity with your values—not just your performance
At Mendable Psychology, we work with high-achieving adults—especially women navigating burnout, anxiety, and self-doubt. Whether you’re questioning your role, feeling stuck in a cycle of overwork, or simply exhausted from trying to “prove” yourself, therapy can help you shift from survival mode into self-trust.
You’re not a fraud—you’re human
Feeling like an imposter doesn’t mean you are one. It means you’re deeply invested, highly self-aware, and perhaps holding yourself to impossible standards. With time, support, and reflection, it’s possible to stop feeling like you’re faking it—and start believing you belong.
Additional resources and sources
Huecker, M. R., Shreffler, J., McKeny, P. T., & Davis, D. (2023). Imposter Phenomenon. In StatPearls. StatPearls Publishing.
Disclaimer:
The information provided in this post and across this website does not, and is not intended to, constitute medical, mental health, or therapeutic advice; instead, all information, content, and materials available on this site are for general informational purposes only. This information does not create any therapeutic relationship and should not be used as a substitute for professional diagnosis and treatment. Consult with a licensed mental health provider for advice or support regarding diagnosis and treatment.
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