What Is Imposter Syndrome? Signs, Causes and Coping Tips

Imposter syndrome is the persistent feeling that you are not as competent as others think, despite clear evidence of your success. It is not a formal diagnosis, but it is common, and it often goes with perfectionism, anxiety and burnout. Recognising the pattern and testing your self-critical thoughts against the facts can loosen its grip.

What is imposter syndrome?

Imposter syndrome, also called the impostor phenomenon, is a pattern of chronic self-doubt in which a person feels like a fraud and fears being “found out”, even when their achievements say otherwise. The British Medical Association describes it as a feeling of inadequacy that persists despite evidence of success. Psychologists Pauline Rose Clance and Suzanne Imes first described it in the late 1970s, noting three core features: believing others have an exaggerated view of your abilities, fearing exposure as a fraud, and continually downplaying your achievements.

It is important to know that imposter syndrome is not a recognised psychiatric diagnosis. A systematic review published in the Journal of General Internal Medicine notes that it appears in neither the DSM nor ICD-10, yet it is widely discussed in psychology and workplace research. That does not make the feelings any less real, but it does mean there is no single test for it: clinicians usually explore it through conversation and questionnaires such as the Clance Impostor Phenomenon Scale.

Signs of imposter syndrome

Everyone experiences it a little differently, but common signs include:

• Believing your success is down to luck, timing or other people rather than your own ability.
• Fearing that colleagues or managers will one day realise you are underqualified.
• Downplaying praise, deflecting compliments or avoiding positive feedback.
• Setting unrealistically high standards, then feeling low when you cannot meet them.
• Overworking to make up for imagined shortcomings, or avoiding new projects for fear of failure.
• Comparing yourself constantly with others and feeling you fall short.

In a UK survey of 1,000 adults reported by Patient.info, 85% said they felt incompetent at work, yet only a quarter recognised this as imposter syndrome. A quarter of those surveyed felt their success was down to luck, and around one in five worried colleagues would realise they were underqualified.

What causes imposter syndrome?

There is no single cause. For some people the roots lie in childhood, such as being compared with siblings or feeling pressure to do well at school. For others it starts at work, in a competitive environment or a role where they feel unsupported. Perfectionism plays a large part too: if you believe anything less than flawless is failure, ordinary setbacks can feel like proof that you are a fraud.

Life changes can also trigger it. Starting a new job, getting a promotion or entering a field where you feel different from those around you can all stir up self-doubt. The Royal College of Nursing notes that cognitive biases and distorted thinking are powerful drivers: we give too much weight to our thoughts, and the mind can convince us of things that are not true.

How it affects work and wellbeing

Left unchecked, imposter feelings can damage confidence, job satisfaction and performance. Research reviewed in the 2020 systematic review found that employees with strong impostor feelings reported more stress and burnout, less career planning and less motivation to lead. People may turn down promotions, avoid speaking up in meetings or work punishing hours to hide their perceived inadequacy.

Imposter syndrome can also exist alongside anxiety and depression. Patient.info notes that if you have symptoms of depression or anxiety and are worried about either condition, your GP can help you find the right support. Feeling like a fraud does not mean you are failing; often it means you care deeply about doing good work.

Coping strategies that help

There is no quick fix, but several practical steps can weaken the pattern over time:

• Write the thoughts down. Noting each critical thought for a few days brings it into conscious awareness, so it stops running unchecked in the background. Then look for patterns: whose voice is it, and what triggers it?
• Test the thought against the facts. Ask what evidence supports it and what evidence contradicts it. If a colleague praises your work, that is data, not just politeness.
• Keep an achievements log. Record completed projects, positive feedback and moments your skills made a difference, and re-read it before reviews or interviews.
• Talk about it. Imposter feelings thrive in silence. Colleagues often share similar experiences, and naming the feeling reduces its power.
• Reframe mistakes. A mistake is information, not proof of fraudulence. Try: “Tomorrow is a chance to try again, with the lessons learned from today.”
• Accept “good enough”. Perfection is not the standard for competence. Setting realistic goals protects you from the crash that follows impossible ones.

The principles behind these steps are similar to those used in cognitive behavioural therapy (CBT), which helps people replace negative core beliefs and critical self-talk with a more constructive, realistic mindset. If self-doubt is persistent or overwhelming, a therapist can help you work through it in a structured way.

When to see a doctor

See your GP if imposter feelings are affecting your work, sleep or relationships, or if they come with symptoms of anxiety or depression, such as persistent low mood, loss of interest, or constant worry. In England you can also refer yourself for NHS talking therapies. If you ever feel you might act on thoughts of harming yourself, seek help right away: visit our get help now page for support options.

In an emergency call 911 (US), 999 (UK) or 112 (EU).