Do you ever feel like a fraud? You have achieved success, but deep down, you can’t shake the feeling that you’re just pretending to be capable. The truth is, you are not alone. Imposter syndrome is something that affects millions, including high-achieving professionals, creatives, and entrepreneurs. It is that nagging voice in your head telling you that your success is undeserved or that you are bound to be “found out” soon, and your incompetence revealed to the world.

But here’s the good news: Imposter syndrome doesn’t have to control your life. Once you understand why it happens and how to reframe your thinking, you can start taking back your confidence. Let’s explore the psychology behind imposter syndrome and uncover actionable steps to overcome it and realise your worth.

What Exactly is Imposter Syndrome?

Imposter syndrome refers to a psychological pattern where an individual feels like they don’t deserve their achievements, despite evidence of their competence. It is a feeling of being a fraud, tricking others into thinking you are capable when, in fact, you feel inadequate. You might have thoughts like:

  • “I’m not as smart or qualified as people think.”
  • “One day they’ll realise I’m not good enough.”
  • “I only succeeded because of luck, not skill.”

These thoughts are rooted in self-doubt. Research suggests that nearly 70% of people experience imposter syndrome at some point in their lives—particularly when they are high-achievers or entering new roles.

Why Do We Experience Imposter Syndrome?

 The root cause of imposter syndrome is not  your skill or abilities; it is how your brain processes success, failure, and external validation. Several psychological factors contribute to why you might feel like a fraud.

  1. Perfectionism and Unrealistic Expectations Many high achievers set extremely high standards for themselves. If they don’t meet those standards exactly, they feel like failures. This perfectionist mindset often leads to discounting success or attributing it to external factors (like luck) rather than recognising their hard work and abilities. For example, after delivering a great presentation, you fixate on the one slip-up instead of celebrating the overall success. This makes you feel like you failed, even when others are impressed with your performance.
  2. The Role of External Validation For many, self-worth is tied closely to external validation—praise from others; accolades and recognition. When this validation stops or doesn’t come as frequently, feelings of doubt and inadequacy often arise, triggering imposter syndrome. For example, you might feel fantastic when your boss praises your work, but as soon as the compliments stop, you are left wondering if you’ve been fooling everyone all along.
  3. Cognitive Distortions Our thoughts can be distorted by negative thinking patterns, such as catastrophising or discounting positive feedback. These cognitive distortions reinforce feelings of fraudulence and hinder your ability to see your achievements clearly. For example, you may panic about an upcoming task because your mind gives you the worst possible outcome, and you fear you will be viewed negatively as a result. You might imagine your worst critic appraising your performance and telling the world how poor it was – but how likely is this?

How Imposter Syndrome Affects Your Mental Wellbeing

Imposter syndrome doesn’t just make you feel insecure; it can have serious impacts on your mental and emotional health.

  • Increased Stress and Anxiety: Constantly worrying about being “discovered” can lead to chronic stress and heightened anxiety, making it hard to relax or take pride in your achievements.
  • Lowered Self-Esteem: Repeated self-doubt can erode your self-worth, leading to feelings of unfulfillment and frustration.
  • Stagnation in Career Growth: Fear of failure or judgment can hold you back from taking on new opportunities, whether it’s speaking up in meetings, going for a promotion, or doing anything that takes you out of your comfort zone.
  • Procrastination: When you’re terrified of not being good enough, it can cause procrastination, as you avoid tasks to prevent failure. This avoidance cycle only worsens the anxiety.

Practical Strategies to Overcome Imposter Syndrome

Now that we have explored what imposter syndrome is and how it affects your mental health, let’s focus on practical steps you can take to overcome it and rebuild your confidence.

  1. Reframe Your Thoughts One of the most powerful ways to fight imposter syndrome is to change the way you think. Start recognising negative thought patterns and replace them with more balanced, empowering statements.
    • Instead of thinking: “I don’t deserve this promotion,”
    • Try thinking: “I’ve worked hard for this, and my skills and efforts have earned me this opportunity.”

This simple shift can begin to change your perception of your own worth.

  1. Keep Track of Your Achievements Imposter syndrome thrives in the absence of self-acknowledgement. To combat this, keep a list of your achievements—whether it’s completing a project, receiving positive feedback, or hitting a milestone. Revisit this list whenever doubt creeps in to remind yourself of your abilities and accomplishments.
  2. Acknowledge Your Successes It is easy to attribute success to external factors like luck or timing. But take a moment to recognise that your hard work, skills, and dedication played a major role in your achievements. Acknowledge your contributions and give yourself credit for what you’ve accomplished.
  3. Talk About It You are not alone in feeling this way, and sometimes sharing your feelings with trusted colleagues or mentors can help you gain perspective. Discussing imposter syndrome can also normalise the experience, showing you that even the most successful people struggle with self-doubt from time to time.
  4. Embrace a Growth Mindset Instead of aiming for perfection, focus on progress. Mistakes are a natural part of growth and shouldn’t be viewed as evidence of your inadequacy. Embrace challenges and view them as opportunities to learn rather than potential failures.
  5. Practice Self-Compassion One of the best ways to manage imposter syndrome is through self-compassion. When you make a mistake or feel doubt, treat yourself with the same kindness and understanding you would offer a friend in the same situation.

You Are Enough: Reclaim Your Confidence

Imposter syndrome is a psychological hurdle that can make you feel like you are undeserving of your success. But the truth is, your achievements are the result of your hard work, talent, and perseverance. Imposter syndrome may make you feel like a fraud, but it’s just a pattern of thought—one you can overcome.

By reframing your thinking, embracing your successes, and treating yourself with kindness, you can start building the confidence you deserve. Take a step back and remind yourself that you’ve earned every success, and you are more than capable of achieving even more.