Impostor syndrome: why competent people feel like impostors and how to manage it
You got a promotion and you think it was luck. You're praised for a project and you wonder when the others will realise that you don't actually know what you're doing. If this sounds familiar, you're not alone. The phenomenon has a name and is surprisingly common among very competent people.
In short
Impostor syndrome, or the impostor phenomenon, describes the persistent feeling that you don't deserve the success you've achieved and the fear that you'll be "found out". It was described in 1978 by psychologists Pauline Clance and Suzanne Imes. It isn't a medical diagnosis, but a pattern of thinking, often associated with perfectionism and anxiety. It helps to note down concrete evidence of your competence, talk openly about what you feel, separate feelings from facts and accept that uncertainty is part of any new role.
What impostor syndrome is
The original term was "the impostor phenomenon". Clance and Imes observed it in women with significant professional achievements, who attributed their success to luck or to errors of judgement. Later research showed that it appears in all genders and in many professions.
The typical elements:
- you attribute success to luck, timing or other people's help;
- you fear that others overestimate you;
- you play down your achievements;
- you feel you have to work harder than others to "cover" your shortcomings;
- compliments embarrass you more than they please you.
Where it appears most often
- at the start of a new job or after a promotion;
- in very competitive environments;
- in people who are the "first" in their family or group to reach a certain position;
- in fields where performance is hard to measure clearly;
- in entrepreneurs, especially in the first years.
The fact that you wonder whether you're good enough is often a sign that you care about standards, not that you fall short of them.
The link with perfectionism
Many people who experience the impostor phenomenon have very high standards. Any mistake becomes proof that "they're not really good", and any success is explained by excessive effort. A cycle forms:
- an important task comes up;
- anxiety and doubt;
- over-preparation or, on the contrary, putting it off;
- success;
- the success is attributed to excessive effort or luck;
- the doubt remains for next time.
How to recognise it in yourself
- you often think "if they knew how I really do things…";
- you turn down opportunities because you don't feel "ready";
- you work overtime to make up for a shortcoming that others don't see;
- you don't ask for help so as not to look incompetent;
- you constantly compare yourself with the best people in your field.
Strategies that help
Separate feelings from facts
"I feel like an impostor" doesn't mean "I am an impostor". The feeling is real, but it isn't evidence.
Keep a file of evidence
Write down achievements, positive feedback, problems solved. In moments of doubt, read them again.
Talk about it
When people talk openly about the phenomenon, they often discover that their colleagues or mentors have been through it too. Shame decreases.
Normalise the learning curve
In a new role, there's no way you can know everything. Uncertainty at the start is normal, not a sign of incompetence.
Accept compliments
A simple "thank you" instead of "it was luck" or "it was nothing". It seems small, but it changes the way you see your work.
Compare yourself with yourself
Where were you a year ago? What do you know now that you didn't know then? Comparing yourself with yourself is fairer than comparing yourself with the best people in your field.
Ask for concrete feedback
Specific feedback gives you a realistic picture of your competence, better than your own assumptions.
Leave room for "good enough"
Not every task requires perfection. Choose where the highest standard matters and where a good result is enough.
When specialist support is worth it
If the impostor phenomenon comes together with intense anxiety, exhaustion, persistent sadness or stops you from taking important opportunities, psychotherapy can help. Cognitive behavioural therapy works directly with the thoughts and patterns described here. At Emmanuel CliniX, the clinic behind NeuroFit, there are specialists in psychotherapy. In the NeuroFit Plus and Premium memberships, psychotherapy is included within the limit of your credits.
How NeuroFit complements your routine
The impostor phenomenon uses up a lot of energy: over-preparation, repetitive thoughts, little rest. NeuroFit by Emmanuel CliniX, in Bucharest, offers an hour in which you don't have to prove anything: no phone, no evaluation, in an armchair.
- Relax (CES, taVNS, neurofeedback): for periods with a lot of tension;
- Focus (tPBM, neurofeedback, tDCS): before important projects.
Each circuit is set after a safety screening. The first experience costs 190 lei. Bookings: +40 790 099 070.
NeuroFit is brain wellness, not medical treatment.
Frequently asked questions
What is impostor syndrome?
It's the persistent feeling that you don't deserve the success you've achieved and the fear that others will discover you're not as competent as they seem to think. It was described in 1978 by Pauline Clance and Suzanne Imes.
Is impostor syndrome an illness?
No. It isn't a medical diagnosis, but a pattern of thinking, often associated with perfectionism and anxiety. It can, however, be intense enough to deserve psychological support.
Who has impostor syndrome?
It appears in all genders and in many professions, more often at the start of a new role, in competitive environments and in people with very high standards.
How do I get rid of impostor syndrome?
Separate feelings from facts, keep a list of your achievements, talk openly about what you feel, ask for concrete feedback, compare yourself with yourself and accept that uncertainty is part of any new role.
Brain wellness information. It is not medical advice and does not replace specialist assessment, diagnosis or treatment.