Resource · ~7 min read
Imposter syndrome.
In short
Imposter syndrome is the persistent feeling that you’re less capable than others think and will eventually be found out, despite evidence that you’re doing well. It isn’t a diagnosis; it’s a common thinking pattern, especially among high achievers. It eases when you treat the “fraud” thought as something to test against evidence, and gradually drop the over-preparing that keeps it alive.
Rose Markotic · Anxiety Skills Coach
Rose’s path here runs through more than a decade of clinical training and practice — graduate training at Santa Clara University and years inside Dr. David Burns’ TEAM-CBT group at Stanford, the home of the measurement-driven framework.
What are the signs of imposter syndrome?
- —Putting success down to luck, timing or other people's mistakes
- —Fear that one day someone will "find you out"
- —Over-preparing for everything, or putting things off until the last minute
- —Brushing off praise and remembering every piece of criticism
- —Feeling you have to know everything before you're allowed to speak
Why does imposter syndrome keep going?
It runs on a cycle. A new task triggers doubt, so you over-prepare or put it off and then rush. The task goes well, but you credit the extra effort or luck rather than your ability, and the relief is brief. Next time, the doubt is just as strong. Success alone doesn’t break the cycle, which is why many very accomplished people still feel it.
It often shows up at moments of change: a promotion, a new job, a new field, or a move to another country, where you lose the track record people around you used to know.
How do you overcome imposter syndrome?
1. Name the thought, not the truth
When "I'm a fraud" shows up, label it: "there's the imposter thought again". It sounds small, but it turns a verdict into an event you can look at, rather than a fact you have to live inside.
2. Put it on trial
Write the thought down and look at the evidence, for and against, as a fair judge would. What have you actually delivered? What would you say to a colleague with your record who told you they felt like a fraud?
3. Spot the double standard
Imposter thinking holds you to rules nobody else has to meet: you must know everything, never ask, never make a mistake. Ask whether you'd apply that rule to anyone you respect.
4. Drop one safety behaviour
Over-preparing feels protective, but every time it "works" your mind credits the preparation, not you. Try one small experiment: prepare a normal amount for one meeting and see what actually happens.
5. Keep an evidence file
Imposter feelings erase good evidence quickly. Keep a running note of things that went well, thanks you received and problems you solved, and read it before the moments that usually trigger the doubt.
6. Say it out loud to someone
Imposter feelings thrive in secret. Telling a trusted colleague or friend often reveals how common the feeling is, including among people you assumed were completely confident.
Imposter feelings often travel with other patterns; see high-functioning anxiety and people pleasing. If the doubt makes you put tasks off, see how to stop procrastinating, and if it stops you trying at all, see fear of failure. For building confidence more broadly, see how to be more confident.
When to see a licensed professional
If self-doubt comes with low mood that lasts for weeks, strong anxiety or panic, or thoughts of harming yourself, or if it stops you working, please see your GP or a licensed professional. Coaching teaches skills; it isn’t a substitute for clinical care. The crisis resources page lists 24-hour lines for the UK and across Europe.
Frequently asked
Common questions
- What is imposter syndrome?
- Imposter syndrome is the persistent feeling that you're less capable than others believe and that you'll eventually be exposed, despite evidence of your competence. It isn't a medical diagnosis; it's a common thinking pattern, particularly among high achievers and people in new roles.
- How do you overcome imposter syndrome?
- Name the fraud thought when it appears, test it against the evidence of what you've actually done, notice the double standard you hold yourself to, and gradually drop safety behaviours like over-preparing. Keeping a written record of things that went well also helps.
- Is imposter syndrome a form of anxiety?
- It isn't a diagnosis in itself, but it often comes with anxiety: worry about being found out, tension before meetings, over-preparing. The same CBT-based skills that help with anxious thoughts help here.
- Can a coach help with imposter syndrome?
- Yes. It's one of the patterns coaching suits well: testing the thoughts, running small experiments and tracking what changes. Rose works online, in English, with professionals across the UK and Europe. The first 20-minute call is free.
Next step
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