Have you ever found yourself in a meeting, about to share an idea, but suddenly that voice creeps in—"Who do you think you are? Everyone’s going to find out you don’t know what you’re talking about." That, dear one, is imposter syndrome speaking.

As a therapist, I’ve sat with so many brilliant, capable people who wrestle with that inner critic. Whether they’re climbing the corporate ladder, launching a creative project, or navigating new roles in life, they’re haunted by this persistent feeling of being a "fraud." If you’ve felt this way too, you’re in the right place. Let’s talk about what imposter syndrome is, how it shows up, and most importantly—how to quiet that critical voice.

What is impostor syndrome?

Imposter syndrome is that sneaky feeling that you’re not as competent as others think you are. Even when there’s plenty of evidence to the contrary—your achievements, your experience, your qualifications—you still feel like you’re "faking it." It’s like waiting for someone to pull back the curtain and reveal you don’t belong.

While it’s not an official mental health diagnosis, imposter syndrome can lead to anxiety, burnout, and lower self-confidence.

Common myths about imposter syndrome:

• It only happens to people new in their careers: Nope. It can happen to CEOs, artists, students, parents—anyone.
• It’s just low self-esteem: Imposter syndrome can coexist with confidence. You might know you’re good at what you do but still feel like you’re "tricking" everyone.
• It goes away when you’re successful: Actually, success can amplify it! The higher you climb, the more pressure you feel to prove yourself.

For more on unique experiences of imposter syndrome, check out Imposter Syndrome Through the BIPOC Lens.

How to recognize your inner critic

1. Identifying Negative Self-Talk: The inner critic often sounds like:

• "I’m not qualified for this."
• "I just got lucky."
• "Someone else could do this better."
  

Take a moment to notice when these thoughts arise. Awareness is the first step to change.

2. You have patterns of self-doubt:

• Do you downplay your successes?
• Do you fear being "found out?"
• Do you attribute achievements to external factors (luck, timing) rather than your skills?
  

How to build confidence and conquer imposter syndrome:

Confidence isn’t about never feeling doubt. It’s about recognizing those doubts and choosing to move forward anyway.

Practice asking:

• "Is this thought based on facts or fear?"
  
• "What evidence do I have that contradicts this doubt?"
  
  

Develop a growth mindset means believing that skills and abilities can be developed. Instead of "I’m not good enough," shift to "I’m learning and growing."

Try reframing:

• From "I don’t know how to do this" to "I can figure this out."
  
• From "I failed" to "I’m learning from this experience."
  
  

Coping mechanisms for anxiety related to imposter syndrome

Mindfulness and Meditation Techniques: Mindfulness helps bring you back to the present moment—out of the spiral of self-doubt.

Try a simple grounding exercise:

• Sit quietly and focus on your breath.
• Notice the sensation of your feet on the ground.
• Label what you’re feeling: "I’m feeling anxious," without judgment.
• Inhale for four counts, hold for four, exhale for six, place your hand on your chest or belly, feel the rise and fall.
  

For more tools like these, explore Workplace Vulnerability Dos and Don'ts.

How to build resilience in the workplace

Building a Support Network: Imposter syndrome thrives in isolation. Sharing your feelings with trusted colleagues, mentors, or friends can help dismantle that "fraud" narrative.

Consider forming a peer group or seeking mentorship. Hearing "me too" from someone you respect can be incredibly validating.

Setting Realistic Goals and Celebrating Small Wins: Set achievable, specific goals. And when you meet them? Celebrate! Even small wins deserve recognition.

Try:

• Keeping a "wins journal"—write down accomplishments, positive feedback, or moments you felt proud.
  
• Reflecting on your progress regularly.
  

Affirmations for Success

Crafting Your Personal Affirmations: Affirmations aren’t about pretending everything’s perfect—they’re about reinforcing what’s true.

Examples:

• "I am capable and resourceful."
  
• "I’ve earned my place here."
  
• "I can trust myself to figure things out."
  

Integrating Affirmations into Your Daily Routine:

• Start or end your day with one affirmation.
  
• Write them on sticky notes and place them where you’ll see them (your mirror, laptop, phone wallpaper).
  
• Say them out loud—even if it feels awkward at first.

Deep roots to Imposter Syndrome 

It’s important to keep in mind imposter syndrome is a survival response that was once needed, but is no longer effective. It could also be due to a process called internalizing others' beliefs, which is when you unconsciously adopt someone else's views, expectations, or judgments as your own—even if they don’t truly reflect your values or reality. Over time, these internalized beliefs—such as needing to be perfect to be accepted, or feeling unworthy unless constantly achieving—can shape your self-concept. What once helped you stay safe or gain approval can now lead to chronic self-doubt, fear of being exposed, and a sense of never being “enough,” even in spaces you’ve earned your place in.

Tip: Start noticing moments when self-doubt shows up. Pause and gently ask: “Is this my belief, or someone else’s expectation I’ve internalized?” This can be a powerful step toward reclaiming your self-trust.

Encouragement to Take Action with Wellnest: Imposter syndrome doesn’t get the final say. With the right tools and support, you can quiet that inner critic and step into your strengths.

If you’re ready to work on building confidence and resilience, get help now with Wellnest. Our diverse team of therapists is here to support you, wherever you are in your journey.

FAQs:

What does imposter syndrome feel like? Imposter syndrome  feels like you’re "faking it" or don’t belong—even when you’re qualified. You may fear being "found out" or minimize your successes.

How do I stop imposter syndrome? While it may not disappear entirely, practicing self-awareness, reframing thoughts, seeking support, and using tools like mindfulness can reduce its hold.

What is the difference between imposter syndrome and low self-esteem? Imposter syndrome is specific to feeling like a fraud in certain areas (like work or achievements), while low self-esteem is a broader sense of not valuing yourself.

Who is most prone to imposter syndrome? Anyone can experience imposter syndrome—but it’s especially common among high-achievers, BIPOC individuals navigating systemic bias, and those stepping into new roles.

Does imposter syndrome ever go away? Imposter syndrome can lessen over time with practice and support, but it may resurface in new situations. The key is learning how to manage it when it arises.