Imposter syndrome

Imposter syndrome, also spelled impostor syndrome, describes an inner experience of self-doubt that doesn't match external reality. You might have earned a degree, a promotion or praise from colleagues, yet still feel that you don't deserve it and that someone will eventually expose you as not good enough.

The concept was first described in research on high-achieving women, but it's now known to affect people of all genders, backgrounds and professions. It's especially common during transitions, such as starting a new job, entering a competitive program or moving into leadership.

Imposter syndrome is not a formal diagnosis. It's a pattern of thinking and feeling that many people experience at some point. For some, it's occasional and mild. For others, it's persistent and closely linked with low self-esteem, perfectionism, anxiety or depression.

Recognizing imposter feelings as a common pattern, rather than an accurate assessment of your abilities, is often the first step toward loosening their grip.

Signs of imposter syndrome include:

• Feeling like a fraud despite achievements
• Attributing success to luck, timing or other people's help
• Fear of being found out or exposed as incompetent
• Downplaying accomplishments or deflecting compliments
• Overworking or over-preparing to avoid being caught out
• Procrastinating, then rushing to meet deadlines
• Setting extremely high standards and feeling like a failure when you fall short
• Avoiding new challenges or opportunities for fear of not being able to handle them
• Comparing yourself unfavorably to colleagues
• Difficulty asking for help, which feels like admitting inadequacy

Imposter syndrome at work often shows up in meetings, performance reviews, promotions and public recognition. People may stay quiet with good ideas or turn down roles they're qualified for.

Even when people succeed, the relief is brief. Success can actually intensify the fear, because the stakes of being found out feel higher.

Several factors contribute to imposter feelings:

• Perfectionism: believing anything less than flawless is failure
• Upbringing: families that emphasized achievement, or where praise felt conditional, can shape a fragile sense of competence
• Being the first or the different one: first-generation students, people from underrepresented groups or those working in environments where they're a minority may feel extra scrutiny
• Workplace culture: highly competitive environments or a lack of feedback can amplify self-doubt
• Personality: a tendency toward anxiety, self-criticism or low self-esteem
• New roles: stepping into unfamiliar territory naturally brings uncertainty

It's important to note that some feelings of not belonging reflect real experiences of bias or exclusion, not just internal doubts. Addressing imposter syndrome can involve both personal work and changes in the environment.

Imposter syndrome often creates a cycle: anxiety leads to over-preparation or procrastination, success follows, but it's credited to the extra effort or luck rather than ability.

Imposter syndrome overlaps with but differs from related experiences.

Low self-esteem is a broad negative view of yourself across many areas of life. Imposter syndrome is often more specific: you may feel confident in some areas but like a fraud in your work or studies.

Perfectionism involves rigid, often unrealistic standards. It's one of the main drivers of imposter feelings, but not everyone with perfectionism feels like an imposter.

Anxiety can include worries about performance, but it may also extend to health, relationships and other domains. When imposter fears cause significant ongoing anxiety, a generalized or social anxiety condition may also be present.

Work stress and burnout can result from the overworking that imposter syndrome encourages.

A therapist can help identify which patterns are most relevant to you and target them directly. The good news is that the same skills, such as challenging unhelpful thoughts and building self-compassion, tend to help across all of them.

Strategies that help:

• Name it: recognizing "this is imposter syndrome talking" creates distance from the thought
• Collect evidence: keep a record of achievements, positive feedback and problems you've solved
• Reframe mistakes as part of learning rather than proof of incompetence
• Talk about it: you'll often find that respected colleagues feel the same way
• Adjust standards: aim for "good enough" where appropriate, rather than perfect
• Accept compliments with a simple "thank you"
• Seek mentors and peers who can offer perspective
• Take on challenges despite doubt; confidence often follows action rather than preceding it
• Practice self-compassion: speak to yourself as you would to a friend

Therapy can help when imposter feelings are persistent or linked to anxiety, depression or burnout. Cognitive behavioral therapy (CBT) helps identify and test unhelpful beliefs. Acceptance and commitment therapy (ACT) helps people act on their values even when doubts are present. Compassion-focused approaches address harsh self-criticism.

Consider talking to a professional if imposter feelings are causing ongoing anxiety, affecting your sleep or health, leading you to turn down opportunities, or contributing to overwork and burnout. It's also worth seeking support if self-doubt is accompanied by persistent low mood.

A psychologist, clinical psychologist or work psychologist can help. A work psychologist may be particularly useful if imposter syndrome is tied to career transitions, leadership roles or workplace culture.

In a first session, expect to talk about where self-doubt shows up, how it affects you, your background and what you'd like to change. Therapy is collaborative, and you'll set goals together.

Organizations can help too, by offering clear feedback, mentoring, inclusive cultures and open conversations about self-doubt.

If imposter feelings are part of a broader sense of hopelessness or you have thoughts of self-harm, seek help right away: call 911 or your local emergency number, or call or text 988 in the US (Samaritans 116 123 in the UK and Ireland).