Imposter Syndrome: Why You Feel Like a Fraud (and How to Stop)

Have you ever found yourself achieving something great, only to feel like you didn’t deserve it? Maybe you aced a presentation, landed a promotion, or were praised for your work, but deep down, you felt like it was just luck. You might think, Any minute now, they’re going to figure out I don’t belong here. If that sounds familiar, you’re not alone—you might be experiencing something called Imposter Syndrome.

Imposter Syndrome is the sneaky feeling that you’re a fraud, that you’ve somehow tricked everyone into believing you’re capable, and that it’s only a matter of time before you’re exposed. It doesn’t matter how successful or competent you are; if you’ve ever felt like you’re not “enough” despite all evidence to the contrary, Imposter Syndrome could be what’s holding you back.

What Is Imposter Syndrome?

Imposter Syndrome is a psychological pattern where people doubt their abilities, even when they’ve earned success. It’s not just about modesty or humility—it’s the deep-rooted belief that you’re not worthy of your accomplishments, no matter how much hard work you’ve put in or how many achievements you’ve racked up.

The tricky part? Imposter Syndrome doesn’t just go away with more success. In fact, the more you achieve, the stronger that feeling of fraudulence can become. It’s as if every new milestone only adds to the pressure to keep the “act” going.

“It’s the belief that you’ve somehow tricked everyone into thinking you’re more capable than you are, and it’s only a matter of time before you’re found out.”

How It Holds You Back

Imposter Syndrome can really mess with your confidence. When you don’t feel like you deserve your success, you might:

Downplay your achievements: Instead of celebrating wins, you chalk them up to luck or timing, not your own hard work or talent.

Avoid new opportunities: You might pass up chances for growth, fearing that you won’t live up to expectations or that you’ll be “exposed.”

Overwork to compensate: To avoid being “found out,” you push yourself harder and harder, striving for unattainable perfection. You might also feel like you need to constantly prove yourself.

Feel anxious or burnt out: Carrying the weight of Imposter Syndrome can lead to stress, anxiety, and burnout. It’s exhausting to live with the fear that you’re not really good enough.

Why Do We Feel This Way?

Imposter Syndrome doesn’t just come out of nowhere. There are a few reasons why people feel this way:

Perfectionism: If you’re someone who strives for perfection, you might set impossibly high standards for yourself. When you inevitably don’t meet them (because no one is perfect), you feel like a failure.

Upbringing: If you grew up in an environment where achievements were heavily praised or criticised, you might have internalised the belief that your worth is tied to what you do, not who you are.

Comparison: In the age of social media, it’s easy to compare your behind-the-scenes struggles to everyone else’s highlight reel. This can make you feel like you’re falling short, even when you’re not.

High-achievers: Ironically, people who are very successful or talented often experience Imposter Syndrome. The more you achieve, the more you feel like you need to live up to an even higher standard.

How to Overcome Imposter Syndrome

Here’s the good news: you don’t have to live with Imposter Syndrome forever. While it might not vanish overnight, there are steps you can take to quiet that inner critic and start believing in your own worth.

1. Acknowledge It

The first step to overcoming Imposter Syndrome is simply recognising it. Pay attention to those thoughts that make you feel like a fraud. When you start to doubt yourself or downplay your achievements, ask yourself: Is this really true, or is this Imposter Syndrome talking?

2. Reframe Your Thoughts

Imposter Syndrome thrives on negative self-talk. Start challenging those thoughts with facts. Did you really just “get lucky,” or did you work hard to achieve that goal? Write down your accomplishments and remind yourself that they didn’t happen by accident. Own your successes!

“Instead of focusing on what you think you’re lacking, celebrate what you’ve already achieved. You didn’t just ‘get lucky’—you’ve earned it.”

3. Talk About It

You’d be surprised how many people—especially those you admire—also struggle with Imposter Syndrome. Talking to someone you trust, whether it’s a friend, mentor, or therapist, can help you gain perspective. Sometimes, just hearing someone else say, “I’ve felt like that too,” can be a huge relief.

4. Stop Comparing

Comparison is the enemy of confidence. Everyone’s journey is different, and it’s important to remember that you’re only seeing part of other people’s stories. Focus on your own path and recognise that your worth isn’t measured by how you stack up against others.

5. Accept Compliments

If you’re someone who brushes off compliments with, “Oh, it was nothing,” or “I just got lucky,” try something new: accept the compliment. Let yourself absorb the praise without downplaying it. It can feel uncomfortable at first, but learning to accept compliments helps you rewire your thinking and build self-confidence.

6. Embrace Mistakes

One of the biggest fears of those with Imposter Syndrome is making mistakes. But here’s the truth: mistakes are part of the learning process. Instead of seeing them as proof that you’re not good enough, try to reframe them as opportunities to grow. Nobody is perfect, and that’s okay.

Imposter Syndrome can make you feel like you’re walking around with a secret, just waiting to be exposed. But the truth is, you’re not a fraud. You’ve worked hard to get where you are, and your achievements are real.

Remember, you’re not alone in feeling this way. Imposter Syndrome is common, even among the most successful people. The key is to recognise it, challenge those thoughts, and start celebrating your worth. You deserve every bit of success, and it’s time to start believing it.

Disclaimer: The resources provided on this site are for educational purposes only and are not intended as a replacement for professional therapy, counselling, or medical care. Please consult with a licensed mental health clinician for any personal concerns or questions. In case of a crisis, contact emergency services immediately.