Imposter Syndrome

Feeling Like a Fraud? Understanding and Overcoming Imposter Syndrome

Do you feel like like you have to keep proving your worth? Have you ever found yourself doubting your abilities, even when you’ve achieved something significant? Maybe you received a promotion, earned a degree, or were recognized for your work—but instead of feeling proud, you felt like a fraud. If so, you’re not alone. This is the essence of imposter syndrome—a common and often silent experience that can affect anyone, regardless of their background or success.

What Is Imposter Syndrome?

Imposter syndrome is the internal experience of believing that you are not as competent as others perceive you to be. It often includes persistent self-doubt, fear of being “found out,” and a tendency to attribute accomplishments to luck or external factors rather than your own effort or skill.

This phenomenon was first identified in the 1970s, and it continues to resonate today, particularly among high-achieving individuals. It doesn’t matter how much evidence there is of your success—you may still feel like you’ve somehow tricked others into believing you’re capable.

Who Struggle With Imposter Syndrome?

While imposter syndrome can affect anyone, it’s especially common in people who are navigating transitions, high expectations, or unfamiliar environments.

Imposter syndrome can also be reinforced by systemic and cultural pressures. Perfectionism, comparison, and messages around success and worth can all contribute to that nagging feeling that you don’t belong.

Common Signs of Imposter Syndrome

• Downplaying your achievements (“It wasn’t a big deal”)

• Fear of failure or being exposed as incompetent

• Overworking to “prove” yourself

• Avoiding new opportunities because you doubt your qualifications

• Attributing success to luck instead of skill

These thoughts and behaviors can be exhausting, and over time, they may impact your mental health and well-being—contributing to anxiety, burnout, and low self-esteem.

Imposter syndrome doesn’t just show up at work or school—it can also creep into personal relationships. You might feel like you’re pretending to be a good friend, partner, or family member, worrying that others only care about you because they don’t see the “real” you. Some people describe it as feeling like they’re manipulating others just by being liked or accepted. This can lead to emotional distance, shame, or chronic anxiety. It’s not that you’re dishonest—it’s that imposter syndrome distorts your self-image, making it hard to believe you’re genuinely worthy of love and connection.

How Therapy Can Help

Imposter syndrome isn’t a formal diagnosis, but it’s a real and valid experience—and it’s something you can work through. In therapy, you can explore where your imposter feelings come from. Often, It can be rooted in early experiences, cultural messages, or internalized beliefs about worth and success. You can identify these patterns and challenge them.

Therapy offers a safe, nonjudgmental place to be honest about your doubts and begin building a more accurate, kind understanding of who you are.

You’re Not a Fraud—You’re Human

Imposter syndrome often shows up in people who deeply care about what they do and how they’re perceived. That desire to do well isn’t the problem—what matters is whether it’s driven by fear or by genuine connection to your values.

You deserve to experience your success without second-guessing yourself at every step.