What Is Imposter Syndrome? Signs, Causes, and How to Overcome It

What Is Imposter Syndrome?

Imposter syndrome is the belief that you are not good enough to be where you are, whether that's in your career, a social setting, or your family. You feel like an "imposter" in your role and fear that, at any moment, everyone around you will realize you don't deserve to be there. You may believe you've somehow fooled others into thinking you're more capable than you really are and that it's only a matter of time before you're "found out." In reality, imposter syndrome is a pattern of doubting your abilities despite clear evidence that you are competent and capable.

Imposter syndrome is not a mental health diagnosis or psychiatric disorder. Rather, it is a very common experience—research suggests that about 70% of people experience it at some point in their lives. Although it is not a diagnosis itself, imposter syndrome can contribute to anxiety, depression, Post-Traumatic Stress Disorder (PTSD), substance use disorders, adjustment disorders, and other mental health concerns.

What Are the Signs of Imposter Syndrome?

Common signs include:

• Feeling like you'll be "found out"

• Believing your success is due to luck rather than ability

• Difficulty accepting compliments

• Constantly comparing yourself to others

• Perfectionism

• Over-preparing because you fear making mistakes

• Fear of failure or criticism

• Never feeling "good enough," regardless of your accomplishments

  
  

Why Do Successful People Experience Imposter Syndrome?

Ironically, many of the qualities that help people become successful can also fuel imposter syndrome. Traits such as perfectionism and exceptionally high standards can make it difficult to ever feel "good enough."

Certain thinking patterns, known as cognitive distortions, also contribute. For example, all-or-nothing thinking ("If I'm not perfect, I'm a complete failure.") and catastrophizing ("If I make one mistake, everyone will realize I'm a fraud.") can reinforce self-doubt.

Many people also develop deeply held beliefs early in life that make it difficult to recognize or take credit for their accomplishments. Social media often adds fuel to the fire by encouraging constant comparison, making it easy to overlook our own achievements while focusing on everyone else's highlight reel.

Can Burnout Make Imposter Syndrome Worse?

Absolutely. Chronic stress and burnout can make imposter syndrome even more intense by changing how you perceive yourself and your accomplishments.

If your boss continually moves the goalposts or your home life feels like one stressful event after another, it becomes much harder to recognize your successes. Burnout often increases self-doubt, overthinking, and harsh self-criticism, all of which reinforce imposter syndrome.

Additionally, many people who are experiencing burnout stop doing things that are Important to them, such as self-care or finding a work-life balance, which can make imposter sydrome even worse.

For more information, see my blog on burnout.

How Can Therapy Help Imposter Syndrome?

Cognitive Behavioral Therapy (CBT) is highly effective for helping people identify and change the unhelpful thoughts that fuel imposter syndrome. However, changing thoughts alone is not always enough.

Acceptance and Commitment Therapy (ACT) offers additional tools by helping people notice self-doubt without letting it dictate their behavior. Rather than waiting until you feel completely confident, ACT encourages you to continue taking meaningful actions that align with your values—even when your mind tells you you're not good enough.

A therapist can help you learn these skills and determine which approaches are most helpful for your unique situation. Whether your goal is to improve your professional confidence, reduce anxiety, or simply feel more comfortable recognizing your accomplishments, therapy can help.

If imposter syndrome is causing significant anxiety, affecting your work or relationships, or keeping you from pursuing opportunities that matter to you, therapy can help you understand the patterns driving these thoughts and develop more effective ways of responding to them.

What Can I Do Today?

• Keep a success journal to document objective evidence of your accomplishments.

• Practice accepting compliments without minimizing them. Simply saying "thank you" is enough.

• Notice when you're comparing yourself to others and remind yourself that you don't know the full picture of their lives.

• Recognize that competence and self-doubt can coexist. In fact, a healthy amount of self-doubt can encourage growth when it doesn't become overwhelming.

• Continue doing things that are important to you, even when imposter syndrome whispers that you're not good enough.

• If you'd like to learn more, I highly recommend Dr. Jill Stoddard's book Imposter No More.