Have you ever felt undeserving of your accomplishments, like you somehow fooled others into overestimating your abilities? If so, you’re not alone. This experience, known as Impostor Syndrome, affects millions of capable people who quietly believe they aren’t good enough, despite clear evidence to the contrary.
Though not a formal diagnosis, Impostor Syndrome can deeply influence mental health, self-esteem, and professional satisfaction. Understanding its roots and evidence-based interventions can help you reframe self-doubt into self-awareness and growth.
What Is Impostor Syndrome?
Impostor Syndrome describes the internal belief that one’s success is unearned or based on luck rather than skill. Individuals who experience it often fear being “found out” as a fraud, even when objective accomplishments suggest otherwise (Bravata et al., 2020; Para et al., 2024).
This cognitive distortion can become self-perpetuating: success triggers anxiety instead of pride, leading to overwork, perfectionism, or avoidance of new challenges.
What Does It Feel Like?
People experiencing Impostor Syndrome often:
- Doubt their skills or accomplishments.
- Attribute achievements to luck or timing.
- Fear being “exposed” as incompetent.
- Feel anxious or depressed in performance settings.
- Struggle to internalize positive feedback.
In counseling sessions, these individuals frequently describe a “split” between what others see and what they feel inside: a painful sense of living a double life between competence and perceived inadequacy.
How Common Is It?
Research indicates that 20% to 80% of people experience impostor feelings at some point (Bravata et al., 2020; Chua et al., 2025). These experiences often surface during transitions—such as beginning a new job, graduate program, or leadership role.
Studies also show that impostor experiences are particularly prevalent among women, first-generation professionals, and minority groups, often reflecting broader systemic pressures around representation and belonging (Kornsawad et al., 2025; Tan et al., 2023).
The Impact of Impostor Syndrome
Persistent impostor feelings can lead to:
- Anxiety, stress, and depressive symptoms (Bravata et al., 2020).
- Workplace burnout and emotional exhaustion (Tan et al., 2023).
- Reduced satisfaction and self-efficacy.
- Avoidance of advancement opportunities.
- Difficulty celebrating accomplishments.
These effects are especially pronounced in high-pressure environments like healthcare, academia, and leadership roles, where performance is constantly evaluated (Gottlieb et al., 2020; Chua et al., 2025).
Learn how to recognize the signs of Impostor Syndrome and how therapy can help.
Evidence-Based Strategies to Manage Impostor Feelings
The research is encouraging: impostor thoughts can be managed and reduced through awareness, compassion, and supportive connection.
1. Recognize and Name It
Acknowledging impostor thoughts as a pattern, not a personal flaw, helps externalize the experience (Para et al., 2024). Simply naming it reduces shame and increases perspective.
2. Practice Self-Compassion
Self-compassion, or treating yourself with the same kindness you’d offer a friend, is one of the most effective ways to counter impostor feelings. Studies show it buffers against perfectionism and promotes emotional balance (Patzak et al., 2017; Liu et al., 2023).
3. Talk About It
Openly discussing impostor feelings through therapy, mentoring, or group reflection can normalize the experience and build connection. Group interventions have been shown to decrease impostor-related distress and improve resilience (Ogunyemi et al., 2022; Hsu et al., 2024).
4. Challenge Negative Thoughts
Cognitive-behavioral techniques help individuals identify and question distorted beliefs about competence. Reframing thoughts with evidence (“What would I tell a colleague with the same concern?”) encourages a more realistic self-view (Zanchetta et al., 2020).
5. Seek Feedback and Mentorship
Mentorship helps counter self-doubt by providing balanced feedback and modeling self-acceptance. Hearing others’ stories of struggle and success reinforces that imperfection and growth coexist (Wrench et al., 2024).
6. Engage in Reflective or Educational Programs
Interactive workshops that combine psychoeducation, reflection, and skills practice have been shown to reduce impostor syndrome symptoms and promote confidence (Ogunyemi et al., 2022; Hsu et al., 2024).
Conceptualizing the Research: A Therapist’s Perspective
- Cognitive distortions that magnify self-doubt.
- Emotional conditioning rooted in early experiences of approval or comparison.
- Cultural and systemic influences that reinforce achievement-based identity.
Reassurance and Hope
Feeling like an impostor doesn’t mean you are one. Even the most accomplished leaders, clinicians, and students have moments of doubt. The key is learning to recognize these thoughts without letting them define you.
With awareness, compassion, and support, impostor feelings lose their power, and confidence becomes grounded in authenticity rather than perfection.
If you find impostor thoughts are affecting your well-being, working with a mental health professional can help you build the skills and mindset to move forward with self-assurance.
You have earned your place, your progress, and your growth.
Are you ready to start your healing journey with our expert therapists?
Dr. Yaro Garcia
Hello, I am Dr. Garcia, please call me Yaro. My degrees are in clinical psychology and I am a licensed mental health counselor. My approach is caring, warm, safe, non-judgmental, and straight forward. It is a difficult decision to seek therapy, I take time to build a trusting therapeutic relationship with you…