Struggling With Imposter Syndrome? Therapy Can Help
What is imposter syndrome?
Imposter syndrome has been talked about a lot. Whether you’ve experienced it yourself, or you’ve heard others talk about it, you probably get the basics of what it is.
It’s that feeling you get when you’re working on an important project and you’re somehow sure they picked the wrong person causing you to over-prepare, making sure everything is perfect, so they won’t figure that out.
It’s that discomfort you feel when someone points out how talented you are.
It’s the way you dismiss your achievements, finding reasons why it had nothing to do with you (and the way you do the exact opposite, completely convinced it’s your shortcomings that cause your mistakes and ‘failures’).
Imposter syndrome is painful. It robs individuals of the sense of belonging and the joys of achievement. It’s a tragic thought pattern that keeps self-esteem low and potential muted.
The good news is: therapy can help you overcome it! (Although my approach might surprise you.)
When I sit down with high achievers and creatives with imposter syndrome I start by reframing the whole idea of imposter syndrome.
Most people think that imposter syndrome means there is something wrong with the way they see themselves. They think that because they can’t acknowledge their own achievements that something about them must be broken.
What I think is really going on is that society is broken, doesn’t want to admit it, and wants you to feel broken instead.
This means those thoughts telling you that your achievements have nothing to do with you might just be internalized messaging from society. Your sensitivity as a human means you’re picking up on subtle messaging from the dominant culture that says ‘someone like you can’t find success in this field, you got lucky’.
Maybe this concept sounds odd. But research on imposter syndrome shows that it disproportionately affects women and people with marginalized identities (Heucker et. al., 2025). To be clear, even people with the fewest marginalized identities can experience imposter syndrome. This is because society has extremely high standards, hurting us all in very personal ways, and any trait deemed ‘less than’ can sink in and contribute to the experience of imposter syndrome.
Something else important to note is that imposter syndrome was originally called imposter phenomenon by researchers who first studied and identified it (Clance & Imes, 1978). It’s interesting that the language shifted from a phenomenon, something that is happening to many people, to a syndrome, which is more commonly understood as something ‘wrong’ with a person.
This is the core of the reframe I work on with my clients: There is nothing wrong with you. Imposter phenomenon is happening to you. It’s not your fault and you can fight back.
How can you reduce the effects of imposter phenomenon?
The first major task of working through the experience of imposter phenomenon is getting curious about it. You have to become really familiar with how it shows up in your life to begin to shift it.
When you notice it, you can start to examine it. Ask yourself if its views align with your core values. Ask yourself if you would hold a friend to the same high standards of what achievement and belonging looks like. Ask yourself if it truly sounds like you or suspiciously like what society wants you to believe.
Unpacking internalized societal beliefs and norms won’t happen overnight but choosing to go on that journey could help you uncover your true wisdom and strength and help you find pride in your achievements. You deserve to internalize the message that you belong.
Ready to reach out for support?
If you’re struggling with imposter phenomenon and would like support from a therapist, I would love to meet you. You can schedule a free consultation by clicking the button below and filling out a short form. I can typically schedule a call within 24-48 hours so you can start receiving support right away.
References:
Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. https://doi.org/10.1037/h0086006
Huecker MR, Shreffler J, McKeny PT, et al. Imposter Phenomenon. [Updated 2023 Jul 31]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK585058/
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