Imposter Syndrome: Why You Feel Like a Fraud & How to Overcome It
- Eras Therapy and Wellness
- 11 minutes ago
- 4 min read
Do you ever feel like you don’t truly deserve your success? Maybe you’ve achieved something great, yet you can’t shake the fear that someone will find out you’re not as capable as they think. If this sounds familiar, you may be experiencing Imposter Syndrome- a common but frustrating phenomenon that makes people doubt their abilities, even in the face of clear evidence of success.
The good news? You’re not alone, and there are ways to overcome it. In this post, we’ll explore what Imposter Syndrome is, why it happens, and the strategies that can help you break free from self-doubt and own your accomplishments with confidence.
What is Imposter Syndrome?
Imposter Syndrome is the persistent belief that you’re not as competent as others perceive you to be, despite proof of your skills, talents, and achievements. It often comes with thoughts like:
“I just got lucky.”
“I don’t really know what I’m doing.”
“Sooner or later, they’ll realize I don’t belong here.”
Originally identified in high-achieving women by psychologists Pauline Clance and Suzanne Imes in 1978, research has since shown that anyone, regardless of gender, age, or career status can experience it.
People struggling with Imposter Syndrome often feel undeserving of their achievements, attributing success to external factors like luck, timing, or the help of others rather than their own competence.
Common Signs of Imposter Syndrome
If you struggle with Imposter Syndrome, you might:
Downplay your accomplishments (“It wasn’t a big deal.”)
Fear being “exposed” as a fraud (“They’ll find out I don’t really know what I’m doing.”)
Overwork to compensate (“If I just try harder, maybe I’ll feel like I belong.”)
Struggle with perfectionism (“If it’s not flawless, I’ve failed.”)
Compare yourself to others (“They’re so much smarter than me.”)
Avoid new challenges out of fear of failure (“I don’t want to prove I’m not good enough.”)
Sound familiar? Let’s talk about why this happens.
Why Do We Feel Like Imposters?
Several factors can contribute to Imposter Syndrome:
Early Experiences & Family Messages - Growing up with high expectations or being labeled “the smart one” or “the responsible one” can lead to unrealistic standards in adulthood.
Academic & Workplace Pressure - Environments that reward perfectionism and competition (like universities, corporate jobs, and creative industries) can fuel self-doubt.
Social Comparison - The constant exposure to curated “highlight reels” on social media makes it easy to believe that others are more capable, successful, or put-together than you are.
Cognitive Distortions - Imposter Syndrome thrives on negative thought patterns, like:
Black-and-white thinking: “If I make one mistake, I’m a failure.”
Discounting success: “I got lucky, it wasn’t really me.”
Mind-reading: “They must think I don’t belong here.”
So, how do we stop Imposter Syndrome from running the show?
How to Overcome Imposter Syndrome
The key to beating Imposter Syndrome is recognizing it for what it is: a thought pattern, not a fact. Here are some proven strategies to help you reframe your mindset and reclaim your confidence.
1. Recognize & Name It
Awareness is the first step. The next time you catch yourself doubting your success, pause and label it:“That’s Imposter Syndrome talking.” “My success isn’t luck, it’s the result of my hard work.” Naming it helps separate yourself from the thought instead of believing it as truth.
2. Reframe Your Thinking
When Imposter Syndrome whispers, challenge it with evidence:
“I’ve worked hard to get here.”
“I have skills and experience that add value.”
“Even experts were once beginners.”
A therapist can help you identify and reframe unhelpful beliefs.
3. Keep a “Wins” List
Start tracking every success, big or small, to remind yourself of what you’ve accomplished. Save emails or messages where people praise your work! Write down personal or professional milestones! Reflect on challenges you’ve overcome! Seeing real evidence of your growth helps silence self-doubt.
4. Stop the Comparison Trap
Social media and comparison culture can fuel Imposter Syndrome. Instead of comparing yourself to others, compare yourself to your past self:“Where was I 6 months ago? A year ago?” Recognizing your own progress can shift your perspective.
5. Accept That Perfection is a Myth
Nobody has it all figured out. Even top CEOs, scientists, and creatives struggle with Imposter Syndrome. The key is to embrace progress over perfection.
Perfectionism: “I have to get everything right.” Growth Mindset: “I’m always learning and improving.”
6. Talk to a Therapist
Therapy can help you:
Unpack the root causes of your Imposter Syndrome
Challenge self-doubt with concrete tools
Develop self-compassion and confidence
If Imposter Syndrome is holding you back, working with a therapist can be transformational.
If you take one thing from this post, let it be this: You are not a fraud. Your achievements are real. Your hard work, dedication, and skills got you where you are. The next time Imposter Syndrome creeps in, remember:
You are more capable than you think.
Your worth is not measured by your self-doubt.
You belong here.
And if you need support along the way, we’re here to help.
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Learn more about Therapy for Self Esteem and Confidence
Eras Therapy and Wellness is an Ontario based virtual therapy practice for kids, teens and adults. We treat anxiety, ADHD, self-esteem, trauma and more and offer psychotherapy as well as EMDR that is collaborative, empathetic and effective. If you are ready to heal from your past and feel hopeful for your future, book a free consultation with Eras Therapy and Wellness HERE
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