Have you ever felt like a fraud, despite your achievements? Like you’re just waiting for someone to expose you as undeserving of your success? If so, you’re not alone. This experience, known as imposter syndrome, affects approximately 70% of people at some point in their lives.

It can be particularly common among high achievers and those in competitive environments, leaving many feeling anxious, overwhelmed, and unable to celebrate their accomplishments.

What Is Imposter Syndrome?

Imposter syndrome, also known as the imposter phenomenon, is the persistent belief that one’s achievements are undeserved. Despite evidence of success, individuals often attribute their accomplishments to luck or external factors rather than their own abilities.

This internal narrative can create a cycle of self-doubt and fear of being ‘found out.’ It’s particularly common in:

✅ Workplaces
✅ Academic settings
✅ Underrepresented groups, where additional pressures to prove worth exist
✅ Social media spaces, where unrealistic standards of success and perfection are portrayed

How Does Imposter Syndrome Show Up?

Imposter syndrome can manifest in various ways, including:

🔹 Workplace Anxiety

• Fear of speaking up in meetings
• Avoiding leadership roles
• Reluctance to share ideas

🔹 Overworking & Burnout

• Compensating for perceived inadequacies by working excessively
• Feeling like you must prove your worth constantly

🔹 Perfectionism

• Setting unrealistic standards and feeling disappointed even after success
• Fear of making mistakes or being judged

🔹 Relationship Imbalances

• Fear of rejection or not being ‘good enough’
• Compromising boundaries and sacrificing personal needs to gain validation

How Does It Differ From Performance Anxiety?

While performance anxiety is temporary and related to a specific task, imposter syndrome is ongoing. It lingers in the background, fuelling chronic self-doubt and undermining confidence across various aspects of life.

Breaking the Cycle: Tools to Manage Imposter Syndrome

The good news is that imposter syndrome can be managed with the right strategies. Counselling provides a supportive space to explore these patterns and develop solutions. Here are some practical steps to help:

✅ Reframe Negative Thoughts

A counsellor can help you challenge unhelpful thinking patterns and replace them with more balanced perspectives.

For example, shift from:
❌ “I’m not good enough.”
✅ “I’m learning and growing every day.”

✅ Celebrate Your Wins

Keep a journal or ‘wins list’ to document accomplishments—big or small. Reflecting on successes can counter feelings of fraudulence.

✅ Set Healthy Boundaries

In relationships, learning to assert your needs without fear of rejection can create more balanced dynamics.

✅ Practice Self-Compassion

Treat yourself with kindness and remember that everyone experiences self-doubt at times.

✅ Cognitive Behavioural Therapy (CBT)

This evidence-based approach can be particularly effective in addressing imposter syndrome by targeting unhelpful thought patterns.

Counselling as an Investment in Yourself

Seeking support for imposter syndrome isn’t a sign of weakness—it’s a step toward growth and empowerment.

Counselling offers:
✔ A safe space to unpack feelings of inadequacy
✔ Tools to build resilience and confidence
✔ Strategies to set boundaries and embrace success

Think of therapy as updating your mental toolkit—learning strategies that boost confidence, support emotional well-being, and improve self-perception.

When Can Imposter Syndrome Be Helpful?

While imposter syndrome is often harmful, in small doses, it can motivate individuals to:

✅ Prepare thoroughly for challenges
✅ Strive for excellence in their work

However, keeping it in balance is key to ensuring it doesn’t spiral into chronic self-doubt.

Take the Next Step

If imposter syndrome is holding you back in your career, relationships, or personal growth, counselling can help you move forward.

At Vision Counselling, we provide a supportive environment where you can:
✔ Explore fears and reframe unhelpful thoughts
✔ Develop confidence-building strategies
✔ Learn to embrace success without self-doubt

🔹 Ready to Overcome Imposter Syndrome?

Contact Vision Counselling today to book an appointment and start investing in a more confident you.

External References:

• American Psychological Association (APA): What is Imposter Syndrome?
• Harvard Business Review: Overcoming Imposter Syndrome