Imposter Syndrome: What It Is and How to Respond

Imposter syndrome is the persistent feeling that you are not as capable as others think, and that you will eventually be found out, even though there is evidence of your competence. People describe it as a quiet voice insisting that a promotion was luck, that praise is politeness and that the next task will expose them. It is a common experience, not a medical diagnosis. This page offers general information and ideas for reflection. It is not clinical advice, and anyone struggling with distress should talk to a qualified professional.

Where the idea comes from

The term was introduced by psychologists Pauline Rose Clance and Suzanne Imes in a 1978 paper titled “The Imposter Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention.” They described an internal experience of intellectual phoniness among a group of high-achieving women. The word “phenomenon” matters here: they were describing a pattern of experience, not an illness.

Since then, researchers have found that the feeling is not limited to women. A systematic review in the Journal of General Internal Medicine by Bravata and colleagues, covering 62 studies and 14,161 participants, noted that of 33 studies comparing genders, 16 found higher rates in women and 17 found no difference. The authors concluded that men are affected too.

How common is it?

Estimates vary widely. The same review reported prevalence anywhere from 9% to 82%, depending mainly on the questionnaire used and where the cut-off was set. In other words, the figure you read depends on how the question was asked. Most of the studies were surveys of specific groups, often students, so they cannot be taken as a measure for the whole population.

What it can look like

People describe different versions of the experience.

• Crediting luck. Success is explained away by timing, charm or other people’s mistakes.
• Overpreparing. Extra hours are spent to avoid being exposed, and relief never lasts.
• Avoiding visibility. Opportunities are turned down because they bring more scrutiny.
• Discounting praise. Compliments are brushed off or met with suspicion.
• Perfectionism. Anything less than flawless counts as failure.

A single bad day of self-doubt is normal. The pattern matters when it persists and affects decisions.

What it is not

It is not a recognised diagnosis. The review authors note that it does not appear in the DSM-5 or ICD-10. It is also not the same as honest humility, or the healthy realisation that you still have things to learn. Genuine skill gaps are worth acknowledging and improving. Imposter feelings are different because they persist despite evidence of ability.

The research also points to links with other difficulties. The review found that impostor feelings often occur alongside depression and anxiety, and have been associated with lower job satisfaction and burnout. Association does not prove cause, but it is one reason to take persistent feelings seriously.

Practical ways to respond

The review found no included study that tested a treatment, so the ideas below are common self-reflection practices, not proven interventions. They may help some people think about the problem differently.

1. Name it. Saying “this is the imposter feeling again” separates the thought from the fact. Feelings are information, not verdicts.
2. Keep an evidence file. Write down specific results, feedback and problems you solved. When doubt arises, read what actually happened rather than how it feels.
3. Check your standards. Ask whether you hold yourself to a bar you would never set for a colleague.
4. Talk to someone you trust. A mentor, friend or peer often turns out to share the same feelings. Hearing that is a relief for many people.
5. Take praise as data. Try replying with a simple thank you, without a qualification, and notice what happens.
6. Treat mistakes as normal. Everyone who does challenging work gets things wrong. What matters is what you learn.
7. Pay attention to your self-talk. The talks listed on the speaking topics page include one on self-compassion, a theme that overlaps with this one. Being kinder to yourself is not the same as lowering your standards.

Context matters

Environment can feed these feelings. Workplaces with unclear expectations, few people who look like you, or constant comparison can make self-doubt louder. Changing the environment, asking for clearer feedback or finding a peer group can help more than trying to fix yourself. Structured learning, such as the one-day and multi-day formats described on the trainings page, is one way some people look for shared experience; whether any programme suits you is a personal decision.

When to seek professional help

Consider speaking to a doctor, counsellor or psychologist if self-doubt comes with persistent low mood, anxiety, sleep problems, panic, or thoughts of self-harm, or if it is seriously affecting work or relationships. Imposter feelings sometimes accompany depression or anxiety, and those conditions can be treated. If you are ever in immediate danger, contact local emergency services.

Frequently asked questions

Is imposter syndrome a mental illness?

No. It is not listed as a diagnosis in the DSM-5 or ICD-10. It describes a pattern of thinking and feeling that can occur alongside other conditions.

Who gets imposter syndrome?

People of all genders and backgrounds. The research reviewed above found it in both women and men, and in a wide range of groups.

Does success make it go away?

Not necessarily. The original description focused on people with clear achievements who still doubted themselves. Success alone does not remove the feeling.

What is the difference between imposter syndrome and low confidence?

Low confidence is a general lack of belief in one’s abilities. Imposter feelings appear despite evidence of ability and are often accompanied by fear of being exposed.

Can I overcome it on my own?

Some people find self-reflection and support from peers helpful. If the feelings are intense or persistent, a qualified professional can help.

Imposter feelings are common, well documented and not a sign of weakness. If this page describes you, a conversation with someone you trust, or a qualified professional, is a sensible next step.