Impostor syndrome is lying to you

Are you feeling a knot in your stomach as you gear up for that 2 p.m. presentation, convinced that you don’t have the expertise to pull it off? Or maybe you’re hitting the basketball court, but the fear of missing that crucial 3-point shot is overwhelming, making you feel like everyone can see your nerves.

If this feels familiar, you might just be facing the beast known as impostor syndrome.

What is impostor syndrome?

Impostor syndrome, often dubbed the impostor phenomenon, fraud syndrome, or the impostor experience, is that sneaky feeling of inadequacy that creeps in despite your achievements. It convinces you that others have more talent or are more deserving, leaving you in constant fear of being “found out.”

How it impacts you

Although impostor syndrome isn’t an official mental health diagnosis, its impact can be just as real and disruptive. Many people who struggle with impostor feelings also experience anxiety, depression, low self-esteem, or social withdrawal, creating a cycle of self-doubt that can feel impossible to escape. You may know, logically, that you’re capable, while emotionally, it feels like you’re one misstep away from being “found out.”

But the effects don’t stop at your inner world. Research shows that impostor syndrome can contribute to higher burnout rates, increased stress, and lower job performance. When you’re constantly questioning your abilities, it becomes harder to stay engaged, take risks, or find genuine satisfaction in your work.

Impostor syndrome can also strain relationships. When you believe you’re undeserving of acceptance, it becomes difficult to let people see the real you. You may downplay your accomplishments, avoid vulnerability, or hold others at arm’s length, fearing that if they truly knew you, they’d think less of you.

These feelings say far more about the pressure you’ve carried than about your worth. And with the right support, you can break the cycle and reclaim confidence in your abilities, your relationships, and yourself.

The impostor syndrome cycle explained

Impostor syndrome doesn’t just show up in corner offices. It can sneak into nearly any part of life. It’s the loyal employee who hesitates to ask for a raise, convinced their years of strong performance somehow don’t “count.” It’s the student who earns top-tier grades yet still feels like they slipped into the classroom by mistake. It’s the friend who cheers everyone else on but secretly believes they haven’t earned the same acceptance or belonging.

This quiet, persistent self-doubt often unfolds in a predictable cycle:

1. A new challenge appears. You’re assigned a task, project, or responsibility.
2. Anxiety kicks in. You start to over-prepare, procrastinate, or worry you won’t measure up.
3. You complete the task. There’s a moment of relief or satisfaction.
4. Self-sabotaging thoughts take over. Instead of owning your success, you explain it away: “I got lucky,” “Anyone could’ve done this,” “I fooled them again.”
5. Doubt deepens. Your confidence dips, and you return to feeling like a fraud, setting the stage for the cycle to be repeated.

Examples of impostor syndrome in everyday life

Impostor syndrome isn’t just a single thought. It’s a cycle that starts with a burst of excitement after achieving something meaningful, but that sense of accomplishment fades quickly and gets replaced by doubt, worry, or even fear that you don’t truly deserve your success.

If you experience impostor feelings, you might notice some of these patterns:

• Feeling like the least qualified person in the room. You’re convinced everyone else knows more, even when there’s no evidence for it.
• Believing others overestimate your abilities. When someone praises your skills, you assume they just don’t see the “real” you.
• Expecting failure before you even begin. You talk to yourself out of confidence long before you take the first step.
• Holding yourself to impossibly high standards. “Good enough” never feels good enough. Perfect or better than perfect is the only thing you’ll accept.
• Fearing you don’t truly belong. You feel like a fraud, always waiting for the moment others figure out you’re not as capable as they think.
• Attributing success to anything but yourself. Luck, timing, or help from others gets the credit. It’s never your effort or talent.
• Dwelling on small mistakes. Even when things turn out well, one misstep overshadows the entire success.
• Struggling to accept compliments. Praise feels uncomfortable, so you dismiss it, explain it away, or soften it with a “Thank you, but…”.
• Believing you should be “better” by now. You tell yourself that smarter, more capable people wouldn’t feel this way.
• Doubting new roles or achievements. A promotion or new opportunity leaves you worrying that you won’t measure up.

Overcoming impostor syndrome

Impostor syndrome can make you feel like you’re constantly trying to prove your worth, even when your accomplishments speak for themselves. The key to overcoming it is to shift focus from proving yourself to recognizing and embracing your true abilities. Here are practical strategies to help you build confidence and quiet self-doubt:

1. Celebrate small wins.
   We all have everyday tasks, skills, or hobbies we excel at. Acknowledging these small achievements—whether it’s finishing a project, mastering a recipe, or completing a workout—reinforces your competence and strengthens self-belief.
2. Accept compliments graciously.
   When someone acknowledges your work or effort, resist the urge to deflect. Saying “thank you” is an affirmation that you are deserving of recognition.
3. Counter negative self-talk.
   Notice when your inner critic appears and challenge it. For every self-critical thought, identify positive evidence that contradicts it. Over time, this practice can reshape your internal narrative and reduce self-doubt.
4. Separate feelings from facts.
   Doubts and insecurities are emotional responses, not objective truths. When self-doubt arises, remind yourself: “This is a feeling, not a fact.” This small mental shift helps prevent negative emotions from dictating your actions.
5. Reframe your internal narrative.
   Positive self-talk isn’t just feel-good advice. It’s backed by research. For example, a 2019 study found that students who practiced self-affirmations before presentations experienced lower performance anxiety than their peers. Similarly, repeated positive reflections can reduce stress and increase confidence in real-world tasks.
6. Practice self-compassion.
   Treat yourself with the same kindness you would a friend. If you wouldn’t harshly criticize someone you care about for making mistakes, don’t do it to yourself. Recognize that being capable doesn’t mean being perfect.
7. Reach out for support.
   Talking to friends, family, or a therapist can help you see your accomplishments more objectively and challenge unrealistic self-doubt. Sharing your experiences with people you trust often makes impostor feelings feel less isolating.

For some, impostor syndrome feels like an inescapable part of their identity. The encouraging news is that with guidance and practice, you can retrain your thoughts.

Here are a few therapeutic approaches that can help:

Talk therapy.
Working with a therapist allows you to explore the origins of your self-doubt and learn strategies to reframe negative thoughts as they arise.

Group therapy.
Joining a group with others experiencing impostor syndrome can provide perspective, support, and a sense of shared understanding. Hearing how others cope and sharing your own experiences can help you feel less alone and more empowered.

You’re not an impostor, you’re growing

The very fact that you care, that you question, that you strive to do well, is evidence of your capability, not your inadequacy. Those uncomfortable moments of self-doubt are signs that you’re stretching, learning, and evolving, not that you don’t belong.

As you begin practicing self-compassion, challenging negative thoughts, and recognizing your own strengths, the impostor narrative loses its power. Confidence is a consistent effort that builds quietly through consistency, awareness, and support, not something that suddenly arrives. And every step you take toward understanding yourself is a step away from the fear of being “found out” and toward a life rooted in authenticity, resilience, and self-trust.

You’ve earned your place and are deserving of your success. And you’re far more capable than the impostor in your mind wants you to believe.

If you’re ready to break the cycle for good, Rosecrance Therapies is here to help so that you don’t have to do it alone. With the right tools, support, and guidance, you can rewrite your internal story and finally move forward with clarity, confidence, and peace.