Imposter syndrome: what it is and how to overcome it with the help of psychology.

Have you ever felt like you don’t deserve the achievements you’ve attained? Have you ever felt like a fraud, even with evidence of your own success? If so, you may be experiencing what psychologists call imposter syndrome . This condition is more common than you might think and can profoundly affect self-esteem, mental health, and professional performance.

In this article, we will explain what imposter syndrome is, how it manifests, its possible causes, and, most importantly, how to overcome it with the support of psychology. Keep reading and discover practical strategies to regain your self-confidence.

What is impostor syndrome?

Imposter syndrome is a psychological phenomenon characterized by a persistent inability to internalize personal achievements . Even in the face of external evidence of competence, the person feels that they are not as capable as they appear to be and lives in fear of being “discovered” as a fraud.

Although not officially recognized as a mental disorder by the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), impostor syndrome is widely studied in psychology and may be associated with problems such as anxiety, low self-esteem, perfectionism, and depression.

Main symptoms of impostor syndrome

The signs of this condition vary from person to person, but some symptoms are quite common:

• Constant self-criticism ;
• Fear of being exposed as a fraud ;
• Difficulty in accepting compliments ;
• Attributing success to luck or external factors ;
• Constant comparison with others ;
• Fear of failure or of not meeting expectations ;
• Feeling of not belonging .

These symptoms can directly affect quality of life, leading to avoidance behaviors, procrastination, emotional exhaustion, and even burnout syndrome.

Causes of impostor syndrome

The origin of impostor syndrome is multifactorial. Among the factors that can contribute to its development, the following stand out:

1. Rigid family patterns

People who grew up in homes with very high expectations or with constant comparisons between siblings may develop a sense of self-worth conditioned by performance.

2. Perfectionism

The pursuit of perfect results generates anxiety and a constant fear of making mistakes. Because of this, even important achievements are devalued by the person, who believes they “could have done better.”

3. Competitive environments

Highly competitive academic or corporate environments tend to reinforce insecurity, comparison, and pressure for performance.

4. Lack of representation

Women, Black people, LGBTQIA+ individuals, or people from other minorities often feel they need to “prove their worth” in spaces where there aren’t many people like them, which contributes to feelings of inadequacy.

Types of people with impostor syndrome

Researcher Valerie Young , an expert on the subject, has identified five types of profiles that commonly manifest imposter syndrome. Knowing them helps to better understand how the phenomenon presents itself:

1. Perfectionist : believes they need to do everything flawlessly and is never satisfied with the results.
2. Superhero : tries to compensate for insecurity by overworking and taking on too many responsibilities.
3. Expert : feels they never know enough and avoids challenges for fear of not fully mastering the subject.
4. Natural genius : believes they need to succeed on the first try and gets frustrated when effort or practice is required.
5. Individualistic : avoids asking for help and believes they need to do everything alone to prove their competence.

The relationship between impostor syndrome and mental health.

Imposter syndrome doesn’t just affect professional self-perception. In the long term, it can have serious impacts on mental health , especially when it goes unidentified and untreated. Anxiety is one of the most frequent consequences, as are symptoms of depression and social isolation.

Furthermore, many people end up avoiding promotions, challenges, or new opportunities for fear of not being up to the task. This generates stagnation and frustration, further fueling the cycle of self-sabotage.

How can psychology help?

The good news is that psychology offers effective tools for dealing with imposter syndrome. Psychotherapy is the ideal space to work through these issues in a supportive and structured way. Check out some approaches:

1. Cognitive Behavioral Therapy (CBT)

CBT helps to identify and restructure distorted thought patterns , such as excessive self-judgment or the devaluation of achievements. The patient learns to replace dysfunctional beliefs with more realistic and self-compassionate thoughts.

2. Therapy based on self-compassion

This approach focuses on developing a kinder relationship with oneself , accepting imperfections without harshly judging oneself. Working on self-compassion is essential to reducing feelings of inadequacy.

3. Psychoanalytically oriented psychotherapy

This line of research seeks to understand the unconscious origins of feelings of imposture, often associated with childhood, traumatic experiences, or family dynamics.

Practical strategies to overcome impostor syndrome.

In addition to therapy, some actions can help in daily life:

• Write down your achievements : record accomplishments, praise received, and goals reached.
• Accept compliments : resist the urge to belittle recognition and express genuine gratitude.
• Share your feelings : talking to trusted people can bring support and a sense of connection.
• Reflect on your beliefs : question thoughts like “I’m not good enough” and look for contrary evidence.
• Celebrate your progress : value each step of your journey, even the small advances.
• Avoid comparisons : each person has their own path and pace.

Imposter syndrome in the workplace

This phenomenon is especially common in professional contexts, particularly among women in leadership positions , people at the beginning of their careers, or those recently promoted. In these situations, insecurity tends to intensify, especially when there is pressure for results and a lack of positive feedback .

It is important for companies and managers to be attentive to these signs. Promoting a culture of appreciation, open dialogue, and psychological safety can help employees develop greater confidence and well-being in the professional environment.

Gender differences and social impact

Research indicates that women tend to report imposter syndrome more frequently, especially when working in male-dominated fields. However, men also suffer from this phenomenon, although they often have more difficulty expressing these insecurities due to cultural pressures related to masculinity .

Furthermore, Black, Indigenous, LGBTQIA+, and other social minority people may also experience impostor syndrome more intensely, as they face structural challenges and the constant feeling of needing to prove themselves.

When to seek professional help

If imposter syndrome is interfering with your personal or professional life, it’s essential to seek support from a psychologist. A qualified professional can help you identify patterns, understand their origins, and develop strategies to strengthen your self-esteem and self-confidence.

Remember: acknowledging your insecurities is not a weakness, but the first step to overcoming them.

Final considerations

Imposter syndrome can be a real obstacle to personal and professional growth, but it’s possible to overcome it with self-knowledge and the right support. Psychology offers concrete paths to transform fear into confidence and doubt into strength. It’s not about “curing” something wrong with you, but about recognizing your worth, celebrating your achievements, and building a healthier relationship with yourself .

You are not alone on this journey — and, with the right help, you can stop feeling like an imposter and start recognizing yourself as the protagonist of your own story.