Imposter Syndrome: Why You Feel Like a Fraud (and How to Stop)
- Filippa Anastopoulou
- Jun 18, 2025
- 3 min read
Many people—regardless of their accomplishments, qualifications, or experience—sometimes feel like they don’t truly belong or deserve their success. This unsettling feeling, often described as “imposter syndrome,” is surprisingly common and can affect anyone, from students to CEOs, artists to academics. But what exactly causes these feelings of fraudulence, and more importantly, how can you overcome them?
Understanding Imposter Syndrome
Imposter syndrome was first identified in 1978 by psychologists Pauline Clance and Suzanne Imes. They described it as an internal experience of intellectual phoniness that affects high-achieving individuals who are unable to internalize their accomplishments. People with imposter syndrome constantly fear being “found out” or exposed as a fraud, despite objective evidence of their competence.
This phenomenon is often rooted in several psychological and social factors:
Perfectionism and High Standards: People prone to imposter feelings tend to set extremely high goals for themselves and feel devastated when they perceive falling short.
Early Family Environment: Childhood experiences where love and approval were conditional on achievements or “being perfect” can sow the seeds of self-doubt.
Stereotypes and Social Expectations: Gender, race, or cultural stereotypes can exacerbate feelings of not belonging, especially in fields where certain groups are underrepresented.
Comparison with Others: In the era of social media and constant connectivity, comparing ourselves to others’ highlight reels can deepen insecurities.
Signs You Might Be Experiencing Imposter Syndrome
If you identify with any of the following, you might be dealing with imposter feelings:
Attributing your successes to luck, timing, or other external factors rather than your own skills or effort.
Feeling like you’ve fooled others into thinking you’re more competent than you actually are.
Discounting positive feedback or praise.
Experiencing anxiety or dread before tasks or presentations due to fear of failure.
Overpreparing or procrastinating because you’re afraid you won’t meet expectations.
Avoiding taking on new challenges out of fear that you’ll be exposed.
The Impact of Imposter Syndrome
Imposter syndrome is not just a minor inconvenience; it can have serious emotional and professional consequences. It often leads to chronic stress, anxiety, low self-esteem, and burnout. Individuals may avoid opportunities for growth, sabotage their success, or suffer from feelings of depression. Over time, this can undermine career progression and personal fulfillment.
Strategies to Overcome Imposter Syndrome
While imposter syndrome can feel overwhelming, there are several evidence-based strategies to manage and reduce these feelings:
1. Acknowledge and Name Your Feelings
Simply recognizing that you are experiencing imposter syndrome can be liberating. When self-doubt arises, try to label it (“This is imposter syndrome talking”) and remind yourself that these feelings are common and do not reflect reality.
2. Reframe Negative Self-Talk
Challenge your inner critic by questioning the validity of your thoughts. For example, if you think, “I only got this job because of luck,” remind yourself of your skills and qualifications that earned you the position.
3. Keep a Success Journal
Document your achievements, compliments, and milestones. Reviewing these can help build a realistic picture of your capabilities and combat feelings of fraudulence.
4. Share Your Experience
Talking about your imposter feelings with trusted friends, mentors, or colleagues often reveals that others feel the same way. This normalizes your experience and reduces isolation.
5. Practice Self-Compassion
Treat yourself with the same kindness you would offer a friend facing self-doubt. Understand that everyone makes mistakes and no one is perfect.
6. Set Realistic Goals
Avoid setting unattainable standards. Recognize that learning and growth involve setbacks and imperfections.
7. Seek Professional Help If Needed
If imposter feelings interfere significantly with your well-being or professional life, therapy with a mental health professional can provide tailored strategies and support. Cognitive Behavioral Therapy (CBT), for example, has been shown to be effective in addressing maladaptive thought patterns linked to imposter syndrome.
Conclusion
Imposter syndrome can feel isolating and crippling, but it does not define you. By understanding its origins, recognizing its patterns, and actively applying coping strategies, you can reduce its grip on your life. Remember, your achievements are valid, your skills are real, and you deserve the success you’ve worked hard to attain.
