Imposter Syndrome: From Self-Doubt to Self-Worth
By: Jamil Elisofon, LMSW
Have you ever achieved something such as landing a job, aced a test, got praise from your boss, only to feel like a complete fraud afterward? Like, you don't really deserve the success? If you've nodded your head (or cringed a little), you've likely faced Imposter Syndrome.
Welcome to the club! Few talk about it, but many feel the same way.
In this blog, we'll unpack what imposter syndrome is, why so many people experience it, what causes it, and most importantly, how to cope. Whether you're a student, a professional, a creative, or a combination of all three, this internal struggle doesn't discriminate; however, you can overcome it.
What Is Imposter Syndrome?
Imposter syndrome is a psychological pattern in which individuals doubt their accomplishments and fear being exposed as a "fraud" despite evidence of their competence. Coined in 1978 by psychologists Pauline Clance and Suzanne Imes, it was initially thought to affect mainly high-achieving women; however, it turns out it's more universal than initially believed.
At its core, imposter syndrome isn't just about self-doubt. It's a deeply rooted belief that your success is due to luck, timing, or external factors and not your own skill or intelligence.
You might find yourself thinking:
"They're going to realize I have no idea what I'm doing."
"I don't belong here."
"I just got lucky."
"Everyone else is smarter/more talented/more prepared."
Sound familiar?
Who Experiences Imposter Syndrome?
The short answer is: Almost everyone.
Research suggests that up to 70% of people will experience imposter feelings at some point. It affects students, professionals, artists, doctors, CEOs, and even celebrities.
Lady Gaga talks about this feeling and has expressed that she still feels like "a loser kid in high school" despite her accolades. In her words, the way she manages it is to "pick herself up and remind herself she is a superstar each morning, so she can be what she needs to be for her fans and show up."
Imposter syndrome doesn't care how qualified or experienced you are. In fact, the more you achieve, the more likely you might be to experience it.
It's common in:
High achievers: Those who set high standards for themselves and can't accept anything less.
First-generation students or professionals: People who feel like outsiders in a new environment.
Minorities in a given field: Feeling like a representative rather than an individual can intensify imposter thoughts.
Perfectionists: If it's not perfect, it's not good enough…and neither are you.
Creative fields: Where work is subjective and constantly open to criticism.
The Types of Imposter Syndrome
According to imposter syndrome expert Dr. Valerie Young, there are five "types" of imposters. Note that each type has its own flavor of self-doubt; see below:
The Perfectionist
Sets impossibly high standards and feels like a failure even when they achieve 99%. Mistakes feel like personal flaws.The Superhero
Pushes themselves to work harder than everyone else to prove they're not an imposter. Burnout is common here.The Natural Genius
Believes competence means things should come easily. If they must struggle or study, they feel inadequate.The Soloist
Feels asking for help is a sign of weakness. They must accomplish everything alone to feel worthy.The Expert
Measures worth based on how much they know. Constantly seeks more knowledge to feel qualified.
Just remember: you're not broken; you're just human.
Why Does Imposter Syndrome Happen?
The root causes vary, but some common reasons include:
Upbringing and family dynamics
Families that overly emphasize achievement or compare siblings can create seeds of self-doubt.Cultural and societal pressures
Some cultures and social groups constantly pressure individuals to perform and exceed expectations. It's easy to feel like you're not enough, even if you're breaking barriers.New environments
Starting a new job, entering college, or being promoted can trigger feelings of inadequacy, especially if you're "the only one like you" in the room.Internalized beliefs
If you've internalized the idea that competence = perfection or instant mastery, you will likely feel like a fraud when life doesn't match that unrealistic model.
How to Deal With Imposter Syndrome
Now, the big question: What can you do about it?
Here are some practical steps to manage and silence your inner imposter over time.
1. Acknowledge It
Awareness is step one. Recognizing that your feelings aren't facts and that many others feel this way, too, can be incredibly freeing. Say it out loud: "I'm feeling like an imposter right now." That simple admission can take away some of its power over you.
2. Reframe Your Thoughts
When your inner critic whispers, "We don't belong here," respond, "I've worked hard to be here." Challenge negative self-talk by replacing it with objective truths.
Write down your accomplishments. Keep a "success journal" with praise, achievements, and moments you're proud of. When doubt creeps in, read your journal or say your mantra, "I belong here!"
3. Talk About It
One of the best antidotes to imposter syndrome is community. Share your feelings with friends, mentors, coworkers. You'll be surprised how many people say, "I feel that way too."
It helps normalize the experience and opens the door for honest conversations about struggle, growth, and self-worth.
4. Accept That You Don't Have to Know Everything
No one expects you to be perfect or all-knowing, except maybe you. Give yourself permission to learn, make mistakes, and ask questions. That's what growth is all about.
Even the most brilliant people Google things daily, seek help and get feedback. That's not a sign of weakness… it's how you get stronger.
5. Celebrate Wins—Even Small Ones
Don't downplay your success. When something goes well, take a moment to recognize it. Avoid brushing it off with "It was nothing" or "Anyone could've done it."
Try this instead: "That took effort, and I'm proud of the result."
You don't need to wait for a massive achievement to feel valid. Every small step forward counts.
6. Understand That Confidence Comes From Action
You don't wait until you feel confident to act. You act, and confidence grows from experience. So raise your hand, apply for the job, share your work, start the thing. Confidence isn't a prerequisite. It's a byproduct.
Closing Thoughts
Imposter syndrome is frustrating, exhausting, and very, very common. But it's not a sign that you're weak, unworthy, or alone. In fact, it often means you care deeply about doing well and that you're challenging yourself, which is precisely how growth happens. If you find yourself stuck, Everybody’s Place is here to help, with therapists who can help you understand your thoughts and gain confidence.
Imposter syndrome may never go away completely, but it can lose its grip on you. The more you understand, name, and talk about it, the less power it holds. You deserve to own your success, your growth, and your voice.
So next time that inner voice says, "You're not good enough," remember this:
You don't have to believe every thought you think.
You've earned your place at the table.
You're doing better than you think.
You've got this.
References:
Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. https://doi.org/10.1037/h0086006
Young, V. (n.d.). The secret thoughts of successful women by Valerie Young: 9780307452719: Penguinrandomhouse.com: Books. PenguinRandomhouse.com. https://www.penguinrandomhouse.com/books/195268/the-secret-thoughts-of-successful-women-by-valerie-young/
