Feeling like a fraud — even when you are qualified, capable, and doing well — is far more common than people realise. This experience is called Imposter Syndrome, and it affects people across all professions, ages, and backgrounds. You might worry that you’re not “good enough,” that you do not truly deserve your achievements, or that you will be “found out” at any moment.
As psychologists at Spencer Mental Health Care, we see how deeply this pattern can impact mental health, relationship dynamics, academic performance, and workplace wellbeing. The good news? Imposter Syndrome is manageable, and with the right tools, you can change your internal narrative and step confidently into your strengths.
What Is Imposter Syndrome?
Imposter Syndrome is the persistent belief that your success is due to luck, timing, or external factors — not your own skills or efforts. You might feel:
- Fear of failure
- Pressure to be perfect
- Anxiety about not knowing enough
- Difficulty accepting positive feedback
- A constant sense of “not belonging”
While it is not a formal diagnosis, it is closely linked to stress, burnout, anxiety, and low self-esteem.
If you notice these feelings affecting your wellbeing, speaking with a psychologist can help you build healthier thought patterns. You can learn more about therapeutic support on our Psychology Services page.
5 Evidence-Based Strategies to Manage Imposter Syndrome
1. Name It: Recognise When Imposter Thoughts Show Up
A powerful first step is simply acknowledging the pattern. When you think:
- “I’m not smart enough”
- “I just got lucky”
- “Everyone else knows more than I do”
Try saying to yourself: “This is an imposter thought — not a fact.”
Awareness allows you to respond more intentionally, rather than letting the thought spiral.
2. Challenge Unhelpful Thinking Patterns
Imposter Syndrome often grows from cognitive distortions, such as:
- All-or-nothing thinking
- Catastrophising
- Discounting achievements
- Perfectionism
Ask yourself:
- “What evidence do I have that supports or contradicts this thought?”
- “Would I speak to a friend the way I’m speaking to myself?”
- “Is this expectation realistic?”
Cognitive Behaviour Therapy (CBT) strategies like these are often used in therapy. If you would like support, reach out today.
3. Keep a “Wins List” to Build Self-Trust
Create a running list of:
- Achievements
- Positive feedback
- Compliments
- Moments you handled something difficult
This becomes a grounding reference point on days when self-doubt feels overwhelming. It also trains your brain to notice strengths and improvements — not just perceived flaws.
4. Stop Overworking to Prove Your Worth
People with Imposter Syndrome often try to compensate by:
- Taking on extra tasks
- Avoiding delegating
- Reluctantly saying “no”
- Working longer hours
This leads to burnout, increased anxiety, and reduced performance — ironically reinforcing the cycle.
Learning healthy boundaries is key.
5. Talk About It — You Are Not the Only One
Imposter Syndrome thrives in silence. Opening up about your struggles can:
- Normalise the experience
- Provide reassurance from others
- Create opportunities for mentorship
- Reduce the sense of isolation
Therapy can also be a safe, non-judgmental space to explore the roots of your self-doubt. Many clients discover that Imposter Syndrome stems from earlier life experiences, perfectionism, or high achievement environments.
If you or someone you support is struggling, you can book with our experienced team by clicking here: Contact Us.
Final Thoughts: You Are More Capable Than You Think
Imposter Syndrome does not mean that you are weak or unqualified — it means you are human. With the right tools, reflection, and support, you can learn to trust your abilities, celebrate your accomplishments, and move forward with confidence.
If you would like professional support in managing Imposter Syndrome, our psychologists at Spencer Mental Health Care are here to help you rebuild confidence and strengthen your emotional wellbeing.