Imposter Syndrome

About imposter syndrome

What it is, why it happens and what helps. Contents:

• What is imposter syndrome?
• Where the idea came from
• How common is it?
• Common signs
• Five patterns of imposter feelings
• Why it happens
• The imposter cycle
• Imposter feelings at work
• Belonging and being “the only one”
• Facts versus feelings
• Turning nerves into excitement
• Self-compassion, not self-criticism
• A growth mindset
• Talking about it
• Helping others who feel like imposters
• A simple 30-day plan
• How self-help methods fit in
• FAQs

What is imposter syndrome?

Imposter syndrome, sometimes spelled impostor syndrome, describes a persistent feeling that you don’t really deserve your achievements. You might put your success down to luck, timing or other people’s kindness, and worry that sooner or later someone will realise you’re not as good as they think. It isn’t a medical diagnosis. It’s a common pattern of thinking that can affect anyone, from students and new parents to senior leaders, doctors, scientists and performers. Many people find that simply learning it has a name, and that so many others feel it too, brings real relief. You can explore related topics in our Wellness hub, including our guides to self-confidence and self-esteem.

Where the idea came from

Psychologists Pauline Rose Clance and Suzanne Imes first described the “imposter phenomenon” in 1978. Working with more than 150 high-achieving women, including people with doctorates and respected professional roles, they noticed that many believed they weren’t truly intelligent and had fooled anyone who thought otherwise. [4] Clance and Imes also described approaches that helped, such as group conversations where people discovered they weren’t alone. Later research showed that the feeling is just as familiar to men, and to people of every background. Clance went on to develop the Clance Impostor Phenomenon Scale, which is still used in research today.

How common is it?

Very common. A large systematic review led by Dena Bravata at Stanford, published in the Journal of General Internal Medicine, looked at 62 studies involving more than 14,000 people. Depending on the questionnaire and cut-off used, rates ranged from 9% to 82%. The review found imposter feelings among men and women, and across age groups from teenagers to late-career professionals. [5] In other words, if you feel this way, you are in very good company. Even respected scientists and business leaders have spoken about it, as the talks in Videos show.

Common signs

Imposter feelings show up in different ways for different people. Some of the most common are:

• Putting your success down to luck, timing or “fooling people”.
• Finding it hard to accept compliments, or quickly pointing out what could have been better.
• Worrying that one mistake will reveal you as a fraud.
• Over-preparing or working much longer hours than others, just to feel safe.
• Holding back from applying for roles or sharing ideas until you feel “ready”.
• Comparing your behind-the-scenes doubts with other people’s confident outside.
• Feeling relief, rather than pride, when something goes well.

Seeing yourself in a few of these doesn’t mean anything is wrong with you. It simply means your inner judge is setting the bar in an unusual place.

Five patterns of imposter feelings

Dr Valerie Young, an educator who has spent decades running workshops on the topic, describes five “competence types”, or rules people quietly hold about what counts as being capable. Her talk is in Videos.

1. The Perfectionist. Anything less than flawless feels like failure.
2. The Expert. You feel you should know everything before you begin.
3. The Natural Genius. If something takes effort, you assume you’re not good at it.
4. The Soloist. Asking for help feels like proof you’re not capable.
5. The Superhero. You feel you must excel in every role at once.

Young’s message is that changing the rule changes the feeling. A competent person doesn’t need to know everything, never need help or never make mistakes. Many people find it useful to read through these and ask, “Which rule am I living by, and is it fair?” If the Perfectionist sounds familiar, our guide to perfectionism will help, and our guide to overthinking may help too.

Why it happens

There is rarely one cause. Common influences include:

• Family messages. Being labelled “the clever one”, or growing up where love felt linked to achievement, can make every result feel like a test.
• New situations. Starting a new job, course, business or role naturally brings a learning curve, and the gap between what you know and what you feel you should know can feel like fraud.
• Being high-achieving. The more you achieve, the more your circle tends to be full of other capable people, which makes comparison easier.
• How people see themselves. Research by Mark Leary and colleagues suggests that people with strong imposter feelings often rate themselves lower than others rate them, and may play down expectations in public to protect themselves from disappointment. [6]
• Feeling different. Being one of only a few people like you in a room can amplify self-doubt (see below).

The imposter cycle

Clance described a cycle that keeps the feeling going. A new task brings worry. You respond either by over-preparing or by putting it off and then rushing. The task goes well, and you feel brief relief. But because you put the success down to extra effort or luck, rather than ability, the next task brings the same worry. [4] Breaking the cycle means changing one link in the chain: preparing a sensible amount, noticing your real skills, and letting yourself take in the success when it comes.

Imposter feelings at work

Work is where many people feel it most: a promotion, a first leadership role, a big presentation, or joining a team of experts. The Bravata review found links between imposter feelings and lower job satisfaction and burnout, which is one reason many organisations now talk about it openly. [5] Helpful steps include asking your manager for clear, regular feedback, keeping a record of your contributions and celebrating team wins together. Atlassian co-founder Mike Cannon-Brookes describes in his TED talk how he learned to treat the feeling as a sign he was stretching himself; his talk is in Videos. If long hours and constant pressure are wearing you down, our guide to burnout has practical ideas.

Belonging and being “the only one”

Imposter feelings can be stronger for people who are the first in their family to go to university, people from minority groups, women in male-dominated fields and anyone who rarely sees people like themselves in their role. A study by Kevin Cokley and colleagues with ethnic minority university students in the United States found that imposter feelings were closely linked with how experiences of discrimination affected mental health. [7] This shows that the feeling isn’t simply “in your head”: your environment matters too. Mentors, peer networks and communities where you feel you belong can make a real difference, and so can remembering that you were chosen for a reason.

Facts versus feelings

Feeling like a fraud is not evidence that you are one. A simple exercise borrowed from CBT can help. Write down the thought, such as “I only got this job because they were desperate”. Then write the evidence for and against it. Include qualifications, feedback, results and skills you have used. Finally, write a more balanced thought, such as “I was hired because I have useful experience, and I’m still learning parts of this role.” Keeping a “wins file” of thank-you emails, positive reviews and moments you’re proud of gives you facts to return to on doubtful days.

Turning nerves into excitement

The racing heart and butterflies you feel before a big moment are a sign that you care. Harvard researcher Alison Wood Brooks found that people who said “I am excited” before singing, public speaking or a maths task felt more excited and performed better than people who tried to calm down. [2] Similar studies show that seeing stress as your body getting ready can help you perform. [8] Next time you feel a wave of doubt before a meeting, try telling yourself, “This is my body getting ready. I’m excited to do this.”

Self-compassion, not self-criticism

Many people with imposter feelings worry that being gentle with themselves will make them lazy. Research suggests the opposite. In studies by Juliana Breines and Serena Chen, people encouraged to be self-compassionate after a mistake were more motivated to improve and studied longer for a retest. [3] Self-compassion, as described by psychologist Kristin Neff, has three parts: kindness towards yourself, remembering that everyone struggles, and mindful awareness of how you feel. [9] Try asking, “What would I say to a friend who felt like this?” and then say it to yourself. If an old mistake keeps feeding the fraud feeling, our guide to self-forgiveness may help.

A growth mindset

Stanford psychologist Carol Dweck describes a growth mindset as the belief that abilities can develop with effort, good strategies and help from others. This is a powerful antidote to the Natural Genius and Expert patterns. If you see yourself as someone who is still learning, then not knowing everything is simply part of the process, not proof you don’t belong. Adding the word “yet” can help: “I don’t understand this part of the role yet.” Our guide to perseverance explores growth mindset in more depth.

Talking about it

One of the most helpful things you can do is tell someone you trust. Clance and Imes found that group conversations, where people realised others felt the same way, were one of the most helpful parts of their work. [4] You might be surprised how often a respected colleague, friend or mentor says, “I feel like that too.” Some workplaces and universities now run peer groups on imposter feelings, and online communities can help too. Lou Solomon’s TEDx talk in Videos explains why connection is such a powerful solution.

Helping others who feel like imposters

Managers, teachers and parents can make a big difference. Give specific feedback (“Your summary made the decision easy”) rather than vague praise. Normalise learning curves by sharing your own early mistakes. Praise effort and strategy, not just talent. Make it easy to ask questions, and pair newcomers with friendly mentors. Simply saying “Many people feel out of their depth in their first months here, and it passes” can bring enormous relief.

A simple 30-day plan

Week 1: Notice. Each time you feel like a fraud, write down the situation and the thought. Name it: “This is imposter syndrome.”

Week 2: Gather evidence. Start a wins file. Add at least one item each day, however small.

Week 3: Reframe. Before challenges, say “I’m excited.” Replace one harsh thought each day with a kinder, more balanced one.

Week 4: Connect. Share the feeling with one person you trust, ask for honest feedback, and accept one compliment with a simple “thank you”.

How self-help methods fit in

Several methods on this site can help. CBT offers practical tools for testing imposter thoughts. Psycho-Cybernetics explains how your self-image shapes what feels possible. Belief Coding and the Lefkoe Method focus on changing beliefs such as “I’m not good enough”. Mindfulness helps you watch self-doubt without obeying it, and EFT tapping is popular for calming nerves before a big moment. You can see every method we cover in the full list above.

Frequently asked questions

What is imposter syndrome?

A persistent feeling that you don’t deserve your success and might be “found out”, even when there is good evidence that you are capable.

Is imposter syndrome a mental health condition?

No. It isn’t a formal diagnosis. It’s a common pattern of thinking, although it can sometimes go hand in hand with anxiety or low mood.

Who first described imposter syndrome?

Psychologists Pauline Rose Clance and Suzanne Imes, in a 1978 paper on high-achieving women. [4]

How common is imposter syndrome?

Very common. A review of 62 studies found rates between 9% and 82%, depending on how it was measured, in both men and women. [5]

What are the five types of imposter syndrome?

Valerie Young describes the Perfectionist, the Expert, the Natural Genius, the Soloist and the Superhero.

How do I stop feeling like a fraud?

Name the feeling, look at the evidence, keep a wins file, treat nerves as excitement, be kind to yourself and talk to someone you trust.

Can imposter syndrome be a good thing?

Many people find it a sign that they are stretching themselves and care about doing well. The aim is not to never feel it, but to stop it holding you back.

The best videos on imposter syndrome

Hand-picked and checked one by one: TED-Ed, The School of Life, Valerie Young, Mike Cannon-Brookes, Harvard Business Review and Kristin Neff.

Understanding imposter syndrome

Talks that help

Confidence and self-compassion

Books on imposter syndrome

Free resources

Experts to follow

Get help

If self-doubt is linked with anxiety, low mood or exhaustion, your doctor or a counsellor can help.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Lieberman et al. (2007), Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli, Psychological Science 18(5):421-428
2. Brooks (2014), Get excited: reappraising pre-performance anxiety as excitement, Journal of Experimental Psychology: General 143(3):1144-1158
3. Breines & Chen (2012), Self-compassion increases self-improvement motivation, Personality and Social Psychology Bulletin 38(9):1133-1143
4. Clance & Imes (1978), The imposter phenomenon in high achieving women: dynamics and therapeutic intervention, Psychotherapy: Theory, Research & Practice 15(3):241-247
5. Bravata et al. (2020), Prevalence, predictors, and treatment of impostor syndrome: a systematic review, Journal of General Internal Medicine 35(4):1252-1275
6. Leary et al. (2000), The impostor phenomenon: self-perceptions, reflected appraisals, and interpersonal strategies, Journal of Personality 68(4):725-756
7. Cokley et al. (2017), Impostor feelings as a moderator and mediator of the relationship between perceived discrimination and mental health among racial/ethnic minority college students, Journal of Counseling Psychology 64(2):141-154
8. Jamieson et al. (2012), Mind over matter: reappraising arousal improves cardiovascular and cognitive responses to stress, Journal of Experimental Psychology: General 141(3):417-422
9. Neff (2023), Self-compassion: theory, method, research, and intervention, Annual Review of Psychology 74:193-218

Written by Saj Ali. Last updated 3 November 2026. Spotted an error? Tell us and we will fix it.