Imposter Syndrome: What It Is, Why It Happens, and How to Manage It

Have you ever been in a situation where you feel like you don’t belong? Like everyone else knows what they’re doing, but you’re just waiting to be ‘found out’?

That’s imposter syndrome. It’s this persistent, sneaky belief that somehow you’ve fooled everyone into thinking you’re capable, and that soon, your lack of ability or knowledge will be exposed.

If that sounds familiar, you’re not alone.

Imposter syndrome affects so many of us, and it can happen at different points in life. Whether you’re stepping into a new role at work, putting yourself out there in a relationship, or simply trying something that pushes you outside your comfort zone, it can show up and make you question your worth.

I’ve experienced it myself. You might assume that because I’m a therapist and help others with these exact issues, I wouldn’t struggle with it anymore, right? But therapists aren’t immune.

I was a guest on a podcast for the first time recently. There were these thoughts bubbling up: “Am I saying the right thing? Will people think I don’t know what I’m talking about?” and then a sense of cringe that creeped up on me not long after! More recently, during my first collaboration film shoot, those familiar feelings resurfaced.

The truth is, imposter syndrome doesn’t discriminate. It can pop up no matter how experienced or knowledgeable you are.

What I’ve learned through my own experiences, and from working with clients who feel the same, is that it’s incredibly common.

However the key to managing it effectively lies in how you respond to it.

Why Do We Experience Imposter Syndrome?

Imposter syndrome usually comes from a mix of past experiences, beliefs, and societal pressures and conditioning. Maybe you grew up hearing messages that made you doubt yourself, or perhaps you’ve always been told to work harder to prove your worth. Over time, these voices become internalised, and even when you’re outwardly successful, they might still creep in.

In many cases, perfectionism plays a big role.

The desire to always get things right, to never make mistakes, can leave you feeling like you’re never quite enough. It’s exhausting!

Imposter Syndrome thrives on the belief that, at any moment, everything could fall apart—that someone will find out the ‘truth’ about you, even though rationally you might know that there’s no hidden truth to uncover!

Recognising the Signs of Imposter Syndrome

If you’ve experienced imposter syndrome, you might be familiar with these:

• Overthinking and overanalysing everything you say or do, worrying it wasn’t good enough.

• Avoiding taking on new challenges because you’re afraid that you might fail or fear you will be exposed.

• Dismissing your successes as luck or timing, rather than down to your own hard work.

For many, it’s a theme of ‘I’m not good enough’ that underpins everything.

Therapy for Imposter Syndrome

One of the most transformative things I’ve learned—both personally and as a therapist—is that thoughts aren’t facts.

They might not feel it but thoughts are just mental events, often shaped by past experiences or negative beliefs, and they don’t necessarily reflect reality. When I noticed my imposter syndrome during that podcast and film shoot, I was able to see it for what it is, ‘This is my imposter syndrome talking.’, rather than being consumed by it and believing it.

The beauty of therapy is that it helps you create distance between yourself and those old scripts.

Through therapy, you learn to observe your thoughts rather than blindly accepting them as truth. I’ve found that stepping back from my automatic thoughts and recognizing them as just that—thoughts, not facts—can be a game changer.

So instead of getting swept away by thoughts like, ‘I won;t be able to do this’ or ‘What if I mess up?’ I was able to observe them. ‘Oh, I’m noticing I’m think and feeling X - there’s my imposter syndrome again.’

I know it sounds simple but honestly, that mental shift allows you to see that those doubts aren’t an accurate reflection of reality. They’re just old fears rearing their head.

Overcoming Imposter Syndrome

When you’re in the thick of imposter syndrome, it can feel so consuming. But learning how to unhook from it makes all the difference. Instead of letting it dictate whether you go for that new opportunity, take on a challenge, or try something new, you can step back, observe the doubt, and still move forward.

Therapy gives you tools to do just that. For me, the practice of mindfulness has been key.

It’s not about pretending the doubt isn’t there or willing it away, but rather acknowledging its presence without letting it take control.

Being able to say, ‘I’m noticing that I’m having the thought that I’m not good enough,’ rather than getting swept away by the feeling of ‘I’m not good enough,’ helps you see the difference between a passing thought and reality.

Why Is Imposter Syndrome So Common?

Imposter syndrome is far more common than people realise.

So many of us experience it in various areas of our lives, whether it’s in our careers, relationships, or trying something that pushes us outside our comfort zones. The important part is that you don’t let those thoughts define your actions.

Instead, by observing them for what they are—just thoughts—you can make space to respond differently.

That’s where therapy really helps.

It doesn’t make imposter syndrome disappear forever, but it equips you with tools to handle it when it does show up. You learn to manage it in a way that doesn’t hold you back, and you become more resilient against those waves of self-doubt.

So next time you feel that voice creeping in, questioning your worth or capability, take a moment to step back.

Remind yourself:

‘This is just a thought, not a fact. And I have can choose how I respond.’

That’s the key to unhooking from imposter syndrome and moving forward with more confidence.

Have you experienced imposter syndrome yourself? How did you manage it? I’d love to hear your thoughts or your own experiences with self-doubt.

Feel free to reach out on Instagram, where you can DM me directly, or if you’re curious about how therapy could help you tackle these feelings, arrange a free initial call