Understanding Imposter Syndrome: What to do when you feel like a fraud

Early on in my Leadership Coaching practice that focuses on serving professional women, I became aware of something I found to be concerning. Client after client would show up with signs of burn-out, frustrated at not being recognized at work and reveal hidden insecurities about how maybe they weren’t supposed to be in that role after all. Maybe they didn’t deserve to be there. Maybe they really didn’t know what they were doing. Self-doubt, perfectionist traits, poor boundaries between work and home, and being highly credentialed were all things these women often had in common. It was honestly shocking to me how insecure many of them were underneath their power suits,their perfectly coiffed hair and their high-paying roles. These superwomen were doing it ALL and it was never good enough. There’s a name for what they were experiencing: It’s called Imposter Syndrome.

Coined in the 1970s by psychologists Pauline Clance and Suzanne Imes, Imposter Syndrome was originally identified in high-achieving women. Today, we understand that it can affect anyone, regardless of gender, title, or credentials. In fact, more than 70% of all genders are reported to have experienced Imposter Syndrome at some point in their lives.

At its core, Imposter Syndrome is a chronic self-doubt and a persistent internal narrative that says, “I’m not good enough” or “I don’t deserve this.” It’s not the same as humility. It’s a disconnection between how others see you and how you see yourself.

Those who suffer from Imposter Syndrome are unable to or find it difficult to internalize success. That means that even if they are complimented, they don’t really believe it. They will likely attribute their success to luck, to being in the right place at the right time, or to the members of their team. They have trouble owning their own worth. The irony? Those most affected are often the most capable.

Have you ever found yourself thinking, “I don’t belong here,” or “One day, they’ll figure out I’m not actually that good at what I do”—even after a big win or a glowing review? Despite evidence of their competence, people experiencing imposter syndrome struggle to internalize their success. They live with an underlying fear of being “found out,” attributing achievements to luck, timing, or external help rather than skill or intelligence.

Download your free Imposter Syndrome Self-Assessment to see how many boxes you check off.

How deep do you want to go? Many of my clients are very aware of where they got it from – stemming from a childhood of needing to achieve to be approved of; of being a woman in a male-dominated industry who doesn’t look or act like everyone else in the room; of educating themselves so much they actually know what they don’t know… The list goes on.. 

Here are some common contributing factors to Imposter Syndrome:

1. Early Conditioning

Messages from childhood—whether subtle or overt—can plant seeds of self-doubt. If you were only praised for perfection or felt love was conditional on achievement, you might now tie your worth to flawless performance – and even then you likely won’t feel ‘good enough.’ Research reveals that imposter syndrome begins to develop in young girls in relation to their family experience. The real root of the problem lies in social expectations – young girls who were super smart and managed to escape gender norms at home, and who experience significant success in the classroom, academia and employed work, are more likely to experience imposter syndrome than those who stuck closer to their culturally expected gender norms. And then… those same young girls who are told they are ‘smart’ when they are younger and have “high-potential”  can go on to develop self-doubts from the difference between what they perceive others expect of them and what they believe they realistically can achieve. 

It’s a double-edged sword.

2. High-Pressure Environments

In cultures that reward constant striving, competition, and comparison (hello, corporate ladder), it’s easy to feel like you’re only as good as your last win. In fact we’re taught that. As you graduate from high school, get accepted into academic institutions and continue to climb up the ladder, you’re increasingly surrounded by a smaller and smaller peer group of smart people – resulting in you never feeling like you measure up, because the bar keeps changing. When you’re surrounded by high achievers, it can amplify the illusion that everyone else is more qualified, more confident, and more “together” than you are. 

3. Underrepresentation

For women, people of color, and members of marginalized groups, imposter syndrome can be intensified by being the “only” in the room. Without visible role models or mentors who look like you, it’s easy to feel like you don’t belong or that you have to work twice as hard to prove your worth.

4. Perfectionism

If your internal bar is set impossibly high, anything less than perfect can feel like failure. And what is “perfect” anyway? Perfectionism fuels imposter syndrome by reinforcing the idea that mistakes equal incompetence, instead of being a normal part of growth.

In recent years there has been significant research done not only on why imposter syndrome happens, but also on what to do about it. Neuroscience and mindset reprogramming holds a lot of potential to quiet the inner voice that is perpetuating the imposter narrative – or myth –  that you don’t belong or don’t deserve to be in the room that you’re in. This takes time and regular practice, however it is entirely achievable and can be managed, with the positive result of transforming your personal and professional leadership for the better. Here’s how:

1. Understand your Triggers

Once you’ve dug into what we call your imposter syndrome origin story, we have more clues as to when your negative internal dialogue might get triggered. Once you can anticipate when those triggers might happen, you can prepare yourself before going into the situation. Some common triggers include: 

• public speaking 

• giving a big presentation at work 

• walking into a new room of colleagues after getting a promotion or a new job 

• speaking with authority figures 

• returning to work after maternity leave or leave of absence 

• launching a new business 

• shifting your career focus 

• competing for a new role 

2. Name the Negative Thought

This internal dialogue likely has a pattern and repeats the same messages in your head. These are called “Automatic Negative Thoughts” or ANTs. Not only are they automatic – meaning you probably aren’t consciously aware that they’re happening – you can usually identify repeating types of ANTs as well. For example:

Mind-reading – “He thinks I’m a loser.”

Fortune-telling – “I won’t get that job.”

Catastrophizing – “I’ll never be able to face them again.”

Awareness is the first and most powerful step. When you notice those familiar thoughts creeping in—“I don’t deserve this,” “I’m not ready”—call them out for what they are: imposter thoughts, not facts. Simply acknowledging them can break the cycle of silent suffering.

3. Track the Evidence

At the beginning of every coaching session I ask my clients to acknowledge something that’s gone well that week. You need to keep track of what’s going well, save those complimentary emails and accept praise when it’s delivered. This evidence can serve as a reality check when your brain starts spinning stories of negativity. You’re not being arrogant—you’re being accurate.

4. Practice Reframing your ANTs

Now that you notice your ANT and have evidence to the contrary, you can practice reframing the ANT to what is actually true. Practice catching yourself when you are using an ANT and then consciously tell yourself the truth. Eg: “The team did it, not me” – could be shifted to “I led this team to a tremendous success. We all had a role to play in the project going well and I was part of that.”

5. Build Your Dream Team of Support

Who do you have in your world who you can count on to help you build your self-confidence and reframe the thought patterns that don’t serve you? Think Mentor, Cheerleader, Grounder and Big-Picture Person to name a few. 

• The Mentor: will help you learn from their experiences. 

• The Cheerleader: will support and encourage you. 

• The Grounder: will calmly help you see reality. 

• The Big-Picture Person will help contextualize what’s happening within the broader scope of what’s really going on

6. Practice Saying “YES!”

Courage isn’t the absence of fear—it’s the willingness to move forward despite it. Say yes to the panel presentation, take the lead on the project, pitch the idea. Growth often comes from doing the things you think you’re not “ready” for. I’m sure you’re ready for way more than you think.

If you feel like an imposter at times – it’s not because you’re a fraud. It’s because you care deeply, you want to do well, and you want to please others. It’s a sign that you’re reaching a new level of success that’s beyond your current comfort zone. Feeling unsure isn’t a sign of weakness, it’s a sign of growth. So the next time imposter syndrome shows up – let them know they’re not invited to the party inside your head. You’ve earned your place. And the more you claim it, the more others will too.