Feeling like a Fraud: Beating Imposter Syndrome

The other day I was reminiscing with a colleague about our different experiences of starting placement whilst training to be psychologists. We trained at different universities, had different placement settings, different lecturers and supervisors. The one unifying experience we both had was the feeling deep down that we secretly didn’t know what we were doing. That despite years of study, countless hours of reading, research, discussion and assessment, we had somehow passed our courses by accident, had fooled our supervisors, and were now being unleashed upon the world by mistake.

It probably doesn’t inspire much confidence! Rest assured, we both had been deemed competent to treat people by a range of fully qualified professionals. What we were experiencing is the very specific type of anxiety known as imposter syndrome. 

What is imposter syndrome? Who suffers from it?

Put simply: 

Imposter syndrome is the persistent feeling that your success is due to luck or external factors, rather than your own abilities, and that others will soon figure this out and expose you. 

Despite evidence of competence, people with imposter syndrome struggle to internalize their achievements and often fear being “found out.” Psychologists first identified this phenomenon in the 1970s, and since then, research has shown that it can affect anyone—regardless of skill, experience, or qualifications (but it has repeatedly been found in very high rates in medical students, which was reassuring for my colleague and I!). It has also been found that women tend to experience imposter syndrome more than men, and the feeling often goes hand in hand with those who are a bit perfectionistic or struggle with self-esteem more broadly (full research findings here if interested!). 

Common signs of imposter syndrome include:

• Doubting your achievements or feeling like you “just got lucky”…
• … especially when compared to others. E.g. “they worked really hard, I just got lucky”
• Overworking to “prove” yourself
• Fear of being exposed as a fraud
• Downplaying compliments or success
• Setting extremely high standards and feeling inadequate when you don’t meet them
• Feeling afraid of letting down those you respect or want to impress

Different types of imposter syndrome

To get more specific, there have been five types of imposter syndrome identified:

1. The Perfectionist focuses mainly on how something is done. Things must be done perfectly, and it must turn out perfectly, or be deemed ‘not good enough’ and provoke anxiety and a sense of shame. 
2. The Expert is the knowledge version of the Perfectionist. They care about what you know how to do, and how much of it they can get done. Even a minor lack of knowledge denotes a sense of failure and shame.
3. The Soloist cares about who completes the task. They believe that they shouldn’t need any help, so if they can’t do it right on your own, this provokes that same sense of failure and shame. 
4. The Natural Genius cares about ease and speed of tasks. If a task doesn’t come naturally, easily, or requires more than one go to get it right, then there’s a sense of not being good enough. 
5. The Superhuman measures achievement based on how many roles they can juggle and excel at. Falling short in any one role – team member, friend, partner, parent, volunteer, student – provokes a sense of failure and shame because they believe they should be able to handle it all. 

Why Do We Experience Imposter Syndrome?

Imposter syndrome can stem from a variety of factors. Here are a few key contributors:

Perfectionism: Holding yourself to impossibly high standards can make even small mistakes feel like failures, leading to feelings of inadequacy.

Early Experiences: Many people develop imposter feelings due to childhood messages about success, intelligence, or work ethic. Being praised only for achievements rather than effort can lead to a fragile sense of self-worth, and overreliance on achievement to bolster this. Our culture is also very focused on workplace achievement, which can put pressure on us to excel.

Comparison Culture: Social media makes it easy to compare ourselves to others, often leaving us feeling inadequate (read more about social media comparisons here). We see others’ curated highlights but rarely their struggles, reinforcing the illusion that we don’t measure up.

Our Environment: One of Harvard Business School’s most read articles ever, Stop Telling Women They Have Imposter Syndrome, explored how workplace environments often set women (and other people belonging to minority groups) up to doubt themselves.

Practical Tips to Overcome Imposter Syndrome

If you relate to these experiences, don’t worry—there are effective ways to shift your mindset and build your confidence. Here are some strategies:

1. Reframe Your Thoughts

Your brain is telling you that you don’t deserve your success. Challenge that thought. Ask yourself: “What evidence do I have that I’m actually incompetent? If I had a friend in my position, would I think they were undeserving?” The reality is, you likely have a track record of hard work and accomplishments. Keep a journal of your wins—big and small—to remind yourself that your success is earned, not accidental.

2. Talk About It

Imposter syndrome thrives in secrecy. One of the best ways to dismantle it is by talking about it with trusted colleagues, mentors, or friends. You’ll likely find that many in your circle feel the same way, at least sometimes. Knowing that others share your struggles can make you feel less alone and help you gain perspective.

3. Stop Comparing Your “Behind-the-Scenes” to Others’ Highlights

It’s easy to feel like an imposter when you compare yourself to polished online posts or confident presentations. But remember, you’re only seeing the end product—not the struggles, doubts, and hard work behind the scenes. Focus on your own progress rather than measuring yourself against others.

4. Embrace “Good Enough”

Perfectionism fuels imposter syndrome. Instead of aiming for perfection, aim for progress. Give yourself permission to do a “good enough” job. This doesn’t mean lowering your standards—it means recognizing that perfection isn’t the only measure of success, nor even necessary to achieve your goals and gain recognition.

5. Accept Praise & Success

If someone compliments your work, resist the urge to brush it off. Instead of saying, “Oh, it was nothing”, try saying, “Thank you! I worked really hard on it.” Learning to accept and acknowledge your successes can gradually help shift your self-perception. Moreover, contribute to a culture of encouragement and call out and complement others’ hard work when you see it. 

6. Develop Self-Compassion

You wouldn’t call a friend a fraud for making a mistake, so why do it to yourself? When imposter thoughts creep in, practice self-compassion. Remind yourself that everyone has doubts and that making the odd mistake doesn’t mean you’re incompetent—it means you’re human.

Final thoughts

Imposter syndrome may never disappear completely, but it doesn’t have to control you. By recognizing its patterns, challenging your thoughts, and embracing your own capabilities, you can take back your confidence and thrive in both your personal and professional life.

You are not a fraud. You are capable. And you are exactly where you are supposed to be.

~

If you’d like to read more about imposter syndrome, the wonderful Brene Brown discusses the concept in her podcast here. If you’re looking for more of a read, the highly-regarded book The Secret Thoughts of Successful Women might be your first stop.