Ever had that sinking feeling that you don’t really belong? That you’ve just been lucky or somehow tricked others into thinking you’re capable? If so, you’re not alone. You may be experiencing imposter syndrome.
Imposter syndrome affects a wide range of people, especially high achieving individuals. It’s that persistent internal doubt that makes you question your success, even when there’s concrete evidence of your achievements. People with imposter syndrome often feel like a fraud and live in fear of being exposed. These feelings can quietly erode your mental health and overall well being.
What Is Imposter Syndrome?
Imposter syndrome, also spelled impostor syndrome, is a psychological phenomenon where people doubt their own abilities and accomplishments. Despite positive feedback, they believe their success is due to luck or external factors. There’s no official diagnosis in the Diagnostic and Statistical Manual, but the experience is widely recognized in clinical psychology and behavioural science.
The term was first introduced by psychologists Pauline Clance and Suzanne Imes in the 1970s. They noticed a pattern in high achieving professional women who, despite success, felt like frauds. This became known as the impostor phenomenon, and it’s been studied extensively ever since. The Clance Impostor Phenomenon Scale is still used to help identify those experiencing it.
Common Characteristics of Imposter Syndrome
People with imposter syndrome often share certain personality traits like perfectionism, high self-expectations, and a fear of failure. These traits can create a self fulfilling prophecy where the more success someone achieves, the more pressure they feel to maintain it.
Here are a few examples of what imposter syndrome might look like in everyday life:
- You feel uncomfortable accepting praise
- You attribute success to external factors rather than your own skills
- You constantly compare yourself to others
- You experience feelings of self doubt, even after completing tasks well
These aren’t just passing thoughts. For some, they’re a daily struggle that affects professional growth, relationships, and self worth.
Who Experiences Imposter Syndrome?
Research suggests that many people experience imposter syndrome at some point in their lives. It’s especially common among medical students, college students, and high achieving women. Latino college students and other marginalized individuals may be even more susceptible due to systemic barriers and underrepresentation in certain fields.
Successful women in leadership roles often deal with imposter feelings despite years of accomplishments. The pressure to perform, combined with societal expectations, can lead to negative self talk and low self esteem.
Types of Imposter Syndrome
Dr. Valerie Young, co-founder of the Imposter Syndrome Institute, identified five distinct types of imposter syndrome. Understanding these types can help you recognize how your specific patterns of thinking may be reinforcing imposter feelings. Many people with imposter syndrome feel trapped in these roles, often without realizing it.
Although each type is different, they all share a common thread: a disconnect between your achievements and your ability to internalize them. These are some of the most common types of imposter phenomenon.
The Perfectionist
The perfectionist sets extremely high standards and feels like they’ve failed if they fall even slightly short. They focus on flaws instead of progress, and no matter how well they perform, it never feels good enough. Mistakes, even small ones, can trigger intense self doubt and cause the person to feel like an imposter.
This type is often accompanied by outward signs like over-preparing, difficulty delegating, or obsessing over minor details. Over time, perfectionism can lead to burnout and emotional fatigue, making it difficult to maintain well being.
The Natural Genius
The natural genius believes they should excel effortlessly. If they have to work hard at something, they take it as a sign they’re not actually smart or capable. They might avoid new challenges entirely if they don’t think they’ll succeed immediately.
This mindset is particularly damaging because it creates a cycle of avoidance and self criticism. People with this type of imposter syndrome feel ashamed when learning takes time and often struggle with feelings of self doubt, especially in unfamiliar situations. It’s common for them to feel like an imposter if their progress isn’t instant.
The Soloist
The soloist equates asking for help with incompetence. They feel they should be able to handle everything alone, and needing support feels like a personal failure. Even when overwhelmed, they resist collaboration, fearing it’ll expose their perceived inadequacy.
This type often shows up in high achieving women or professionals in leadership roles. Soloists may silently be dealing with imposter syndrome while projecting competence on the outside. This isolation can heighten negative self talk and impact mental health over time.
The Expert
The expert feels like they never know enough, no matter how experienced or qualified they are. They’re constantly seeking more training, certifications, or credentials before they feel ready. Despite concrete evidence of their knowledge, they believe they’re lacking.
Experts often attribute success to preparation rather than skill. They may downplay accomplishments and fear being exposed as inexperienced, even when others view them as knowledgeable. These are clear signs of imposter syndrome that can slow down professional growth and cause people to feel like a fraud.
The Superwoman or Superman
The superwoman or superman believes they need to excel in all areas—at work, at home, in relationships—without ever showing weakness. They push themselves harder than everyone else to prove their worth and may overwork to avoid feelings of inadequacy.
When they can’t meet these impossible standards, they often feel like an imposter. Their self worth becomes tied to achievement, which can lead to chronic stress, low self esteem, and even symptoms that resemble mental disorders like anxiety or depression. It’s a relentless pace that can quickly affect overall well being.
Why Imposter Syndrome Happens
Imposter syndrome isn’t caused by one single thing. It can stem from childhood experiences, societal messaging, and certain personality traits. For example, people raised in achievement-focused homes or those with overly critical caregivers may internalize a belief that they’re never quite enough.
External factors like lack of representation, unrealistic performance expectations, or toxic work environments also play a major role. When someone feels like they don’t fit the mold, they might feel like an imposter even if they’re more than qualified.
Imposter Syndrome Symptoms
If you’re wondering whether you’re experiencing imposter syndrome, here are some common symptoms:
- Chronic self doubt
- Difficulty internalizing success
- Overworking or burnout
- Avoiding new opportunities
- Dismissing achievements
- Feeling like a fraud or fearing exposure
These symptoms can lead to mental health issues such as anxiety, depression, or chronic stress. Left unchecked, they can impact your quality of life and personal relationships.
How to Overcome Imposter Syndrome
Dealing with imposter syndrome takes time and intention, but it is possible. Whether you’re a student, a new professional, or someone with years of experience, you’re not alone. Many people with imposter syndrome feel stuck in a cycle of self doubt, overachievement, and emotional exhaustion. The good news is, there are ways to fight back.
Here are some proven strategies to help overcome imposter syndrome and build lasting self confidence.
1. Talk About It
Shame thrives in silence. Sharing your imposter feelings with trusted friends, mentors, or a mental health professional can ease the weight. You’ll likely find you’re not the only one who has ever felt like an imposter. Talking openly helps reduce isolation and reminds you that your experience is part of a broader psychological phenomenon.
If you’re a member of a marginalized group, or someone facing systemic barriers, these conversations can also help unpack the external factors contributing to your inner doubt.
2. Reframe Negative Self Talk
Notice when you’re engaging in negative self talk and challenge those thoughts. Instead of saying, “I just got lucky,” try, “I worked hard and earned this.” These small shifts can help you see your success as a reflection of your own skills and effort.
Many people who experience imposter syndrome are overly critical of themselves, especially when they don’t meet their own impossible standards. This kind of thinking can feed into a self fulfilling prophecy of underperformance or avoidance.
Reframing these thoughts is one of the most effective ways to fight imposter syndrome.
3. Practice Self Compassion
You don’t have to be perfect to be worthy. Speak to yourself the way you’d speak to someone you care about. Practicing self compassion helps shift your mindset from judgement to understanding. It also creates emotional space to acknowledge growth, instead of only noticing mistakes.
Over time, this compassionate perspective becomes a powerful way to combat imposter syndrome and heal your relationship with success.
4. Track Your Wins
Keep a record of your achievements, compliments, and positive feedback. This could be a journal, folder, or even a saved email thread. When feelings of self doubt creep in, having tangible reminders of your progress can anchor you in the truth.
This strategy is especially helpful for people with impostor syndrome who tend to dismiss or forget their own accomplishments. Concrete evidence of your growth can reduce feelings of self doubt and strengthen your self worth.
5. Understand the Imposter Cycle
Many people with imposter syndrome fall into what’s called the imposter cycle. It starts with anxiety about a task, followed by either procrastination or over-preparing. Once the task is complete, there’s temporary relief—but it’s quickly replaced by a new wave of doubt. The cycle repeats and reinforces feelings of being an impostor.
Recognizing the imposter cycle is the first step toward breaking it. With awareness, you can pause, reflect, and choose new ways of responding to pressure.
6. Challenge Perfectionism
Done is better than perfect. Let go of the need to prove your worth through flawless performance. Embracing imperfection is a key part of overcoming impostor phenomenon.
Perfectionism is one of the most common personality traits seen in people who experience imposter syndrome. It’s often driven by a fear of being “found out” or exposed. But perfection isn’t proof of competence—it’s a trap. Learning to take healthy risks and tolerate mistakes is essential for your long-term well being.
If you’ve tried several of these tips and still feel stuck, it might be time for a more structured approach. Working with a therapist is a powerful way to overcome imposter syndrome, explore the root of your impostor feelings, and develop long-term emotional resilience.
When to Seek Support
Sometimes, coping tips aren’t enough. If imposter syndrome is interfering with your everyday life or mental health, consider reaching out for support. Therapy can help you explore root causes, build self efficacy, and create new ways of thinking and being.
At Creating Connection, we understand how heavy imposter syndrome can feel. You’re not broken, and you’re definitely not alone. Whether you’re navigating a new job, managing professional transitions, or just tired of feeling like you’re faking it, we’re here to help.
Working with a compassionate mental health professional can help you move from self doubt to self belief. It’s possible to feel confident, capable, and proud of who you are.
Start Letting Go of Self-Doubt Today
You don’t have to keep questioning your accomplishments or doubting your own skills. With the right support, you can overcome impostor phenomenon, build authentic self esteem, and reconnect with your strengths. Healing starts when you give yourself permission to believe that your success is real—and that you’re allowed to feel confident in it.
At Creating Connection, our therapists understand how imposter syndrome feels and how deeply it can affect your mental health, relationships, and professional growth. We offer online therapy across Ontario, so no matter where you live in the province, support is accessible. If you’re located in or near Timmins, Ontario, we also provide in-person therapy sessions at our welcoming local practice.
You’re not alone—and you don’t have to navigate these feelings by yourself. Book a session or a free consultation today and take the first step toward feeling more confident, grounded, and connected to your true self.
