Understanding Imposter Syndrome: Recognising and Overcoming Self-Doubt

Mervyn Reid
Jul 6
5 min read

Updated: Aug 31

What Is Imposter Syndrome?

Imposter Syndrome (IS) is a complex psychological pattern characterised by persistent feelings of self-doubt regarding one's accomplishments. It includes a chronic fear of being exposed as a fraud. Individuals experiencing IS often internalise the belief that they do not deserve their achievements. Despite evidence of their competence, they may attribute successes to external factors like luck or timing. This internal struggle can lead to significant anxiety and stress, ultimately impairing overall well-being and professional performance.

The term "Imposter Syndrome" was coined by psychologists Pauline Clance and Suzanne Imes in their 1978 study. This research primarily focused on high-achieving women. Although IS is not an official diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it is widely recognised as a significant psychological phenomenon. It can deeply impact a person’s self-esteem, professional identity, and mental health. The implications of IS extend beyond mere self-doubt; they can hinder personal and professional growth, leading individuals to avoid new challenges or opportunities.

The Prevalence of Imposter Syndrome

Research shows that Imposter Syndrome is common in various professional settings. It affects individuals across different fields and levels of achievement. A large study in the UK revealed that about 50% of participants reported experiencing symptoms of IS at some point in their lives. Interestingly, female participants reported it more frequently. This disparity may stem from social factors, including reduced representation of women in leadership roles and societal expectations that contribute to feelings of inadequacy and self-doubt.

Furthermore, IS can be exacerbated in competitive environments. Individuals in such settings often feel they must constantly prove their worth. This can create a cycle of overworking and burnout. People strive for perfection to mask perceived inadequacies. To combat the effects of IS, it is crucial to understand its underlying causes and manifestations. Support systems, mentorship, and open discussions can help individuals recognise their worth and build a healthier self-image.

The Impact of Imposter Syndrome

In summary, Imposter Syndrome affects many, especially in professional contexts. Self-doubt can undermine confidence and success. Addressing the factors contributing to IS helps individuals work towards overcoming these feelings.

Key Characteristics Include:

Fear of failure or being “found out.”
Difficulty internalising success.
Chronic self-doubt despite achievements.
Overworking to compensate for perceived inadequacies.

This internal experience often persists regardless of external validation. It can lead to anxiety, reduced confidence, and burnout.

From Reaction to Response:

A 3-Stage Model for Managing Imposter Syndrome

Managing Imposter Syndrome involves progressing through three stages:

1. Reaction: The Emotional Trigger

The first stage includes automatic thoughts and feelings triggered by specific situations. This may occur when receiving praise or achieving something significant. Common reactions in this stage are:

"I don’t deserve this."
"They’ll realise I’m not good enough."
"It was just luck."

These thoughts stem from feelings of inadequacy or perfectionism. They often provoke fight-or-flight responses.

2. Response: The Mindful Reframe

In this stage, self-awareness transforms automatic reactions into intentional responses. Some techniques include:

Emotional Naming: “I feel anxious because I didn’t earn this.”
Cognitive Reappraisal: “Is there real evidence that I’m a fraud? Or am I just uncomfortable with praise?”
Distress Tolerance: Learning to sit with discomfort without judgment.

Here, reflection shifts our perspective from self-criticism to a grounded and realistic view.

3. Belief Change: Rewriting the Internal Narrative

This deeper therapeutic phase involves challenging core beliefs and gradually rewriting them. Strategies include:

Schema Therapy: Exploring foundational beliefs formed in childhood or early career stages.
Narrative & Imagery Rescripting: Reworking memories that reinforced feelings of inadequacy.
Values-Based Affirmation: Replacing “I’m not enough” with “I contribute meaningfully.”

Belief change takes time and aids the shift from feeling like an “imposter” to adopting a more empowered identity.

Who's Most Susceptible—and Why?

Imposter Syndrome can affect anyone, but due to psychological, social, and occupational factors, certain profiles are more prone to it.

Commonly Affected Roles and Groups:

High-Achieving Professionals: Perfectionism and high internal standards.
Academics and Researchers: Competitive environments lead to metrics-based worth.
Creatives and Performers: Subjective evaluations can cause fear of criticism.
Minorities or Underrepresented Groups: Identity-based doubts and external biases.
Entrepreneurs and Freelancers: Feel pressured to “know it all.”

Root Causes Can Include:

Early praise or labels like “the smart one” create fixed expectations.
Parenting or teaching styles emphasising achievement over effort.
Role transitions (e.g., promotions) where identity lags behind status.
Cultural or systemic marginalisation that undermines legitimacy.

Understanding the “why” of IS helps normalise the experience. It also targets interventions effectively.

Recognising Imposter Syndrome: Self and Others

Self-Assessment Signs

Reflective prompts can help individuals identify IS within themselves:

Do I attribute my success to luck more than effort?
Do I worry that people will discover I’m not as competent?
Do I feel undeserving of praise?

Spotting IS in Others

Look for subtle behavioural cues:

Overpreparation or perfectionism.
Deflection of praise (e.g., “It was a team effort”).
Avoidance of visibility (e.g., speaking engagements).

Be cautious: IS doesn’t always manifest as low confidence. Some individuals may overcompensate with hyper-achievement or people-pleasing behaviours.

Techniques to Help Manage IS and Move Forward

Effective strategies combine mindset work, emotional identification awareness, and relational strategies.

Cognitive Techniques

Reality Testing: Compare beliefs with objective evidence (e.g., qualifications).
Thought Challenging: Use prompts like “What’s the evidence this thought is true?”
Reframing Accomplishments: Practice ownership—“I earned this because I worked hard.”

Narrative and Identity Work

Life Story Journaling: Document successes and failures with emotional context.
Values Clarification: Anchor identity in purpose beyond performance.
Re-authoring Exercises: Rewrite internal scripts to empower alternatives.

Mindfulness and Somatic Approaches

Grounding Exercises: Use breath and body cues to stay present during praise.
Self-Compassion Practices: Talk to yourself kindly and constructively.

Relational Strategies

Peer Mentorship: Share imposter feelings in safe circles to normalise experiences.
Therapeutic Dialogue: Schema work can help rewire beliefs over time.

Action Planning

Set Small Goals to stretch visibility, like voicing opinions publicly.
Celebrate Milestones, even if they feel unremarkable.
Regular Reflection: Review how often imposter thoughts occur and how they're managed.

At Time2Talk, we believe ‘feeling like an imposter doesn’t mean you are one’. It means you're human, striving for improvement and personal growth. We are ready to help you on your journey. Here are some affirmations to consider:

"I have earned my place through dedication and growth."
"My thoughts aren’t facts."
"It’s okay to feel unsure sometimes."
"I’m still learning—and that’s a sign of commitment."
"I speak to myself with kindness: I am enough."