Imposter syndrome definition
To define imposter syndrome is to describe the experience of doubting your abilities and feeling like a fraud, even when there is clear evidence that you are competent.
People with imposter syndrome are often troubled by feeling ‘not good enough’, worrying they have ‘fooled’ others into believing they are more capable than they really are. They may also fear being exposed as the ‘fraud’ they believe themselves to be, despite their actual achievements or abilities.
The phrase ‘imposter phenomenon’ was first coined by psychologists Pauline Rode Clance and Suzanne Imes in the late 1970s to describe high-achieving women. However, this term is now more commonly known as ‘imposter syndrome’ and can affect people of all backgrounds, genders, and professions. It’s commonly seen in workplaces, during periods of significant change, or when a person steps into a new role in their life.
It’s important to know that imposter syndrome is not a mental health diagnosis. Rather, it’s a pattern of thoughts, feelings, and beliefs that many people experience during their lives.
What imposter syndrome really means
While definitions describe what imposter syndrome is, its meaning is often felt much more personally in how you interpret success, expectations, and your own worth.
The meaning of imposter syndrome often centres on a gap between how you see yourself and how others perceive your skills, achievements, or confidence. Even when there is external evidence of being competent – such as praise, promotions, or qualifications – you may believe deep inside that these outcomes happened by chance, timing, or luck rather than ability.
When people ask ‘What is imposter syndrome?’, it is often useful to explain it as an internal pattern of interpretation rather than as a single feeling. For instance, people experiencing imposter syndrome often share common inner beliefs or thought patterns, such as:
- interpreting their success as undeserved or accidental
- believing they must work harder than others to justify their position
- assuming mistakes are proof of incompetence rather than part of learning
- holding rigid and (often) unrealistic standards for themselves
- feeling a constant fear that they will be exposed as a ‘fraud’
These patterns tend to operate quietly in the background, quietly shaping how a person views themselves and their abilities. While coaching doesn’t try to eliminate these thoughts altogether, it can help you recognise them, explore where they may stem from, and understand how they influence your sense of self.
What causes imposter syndrome?
There is no single cause for imposter syndrome. Still, studies show it tends to arise from a combination of factors, including:
- Early upbringing: Such as growing up being compared to siblings, having high expectations placed upon you, or receiving inconsistent feedback.
- Social identity: Feeling pressured to conform to societal expectations based upon factors such as gender, ethnicity, disability, or social class.
- Workplace culture: Environments that reward perfectionism or use comparison to promote competition.
- Life transitions: Significant changes may enhance feelings of doubt or not belonging.
- Personality traits: Certain personality traits are more related to imposter syndrome, including perfectionism, pessimism, or low self-esteem.
Imposter syndrome often appears when you’re growing, adapting, or learning new things. It’s not the result of actually being incapable, but because you care so much and want to do well.
What does imposter syndrome look like in everyday life?
If you’re wondering, Do I have imposter syndrome?, recognising how it shows up in daily life can help provide clarity. While imposter syndrome symptoms can look different from person to person, they often become visible through consistent patterns in thinking, behaviour, and emotions.
For instance, it may show up…
- In your thinking:
- doubting whether you really belong in your role or situation
- overthinking mistakes or perceived flaws
- struggling to accept praise or positive feedback at face value
- In your behaviours:
- overpreparing or setting unrealistically high standards
- avoiding new opportunities due to fear of failure
- staying quiet in meetings or groups to avoid saying the wrong thing
- In how you feel:
- anxiety about work performance
- guilt or discomfort following a success
- fear of being ‘found out’
- sensing the need to be ‘perfect’
When people ask, ‘What is imposter syndrome at work?’, the answer usually describes a persistent feeling of self-doubt, fear of being ‘found out,’ or feeling undeserving of their role, despite performing well. However, imposter syndrome isn’t limited to people in professional settings. It can also affect parents, students, creatives, or anyone navigating relationships or managing personal expectations.
These experiences often become more visible during periods of change, growth, or when comparing ourselves to others. Over time, imposter syndrome can influence how you see yourself, how you behave, and your sense of self-confidence.
How to overcome imposter syndrome
When people search for ‘How to deal with imposter syndrome’, they are often looking for reassurance or a way to relieve the constant self-doubt they experience. However, self-doubt is a fairly common human feeling and may sometimes motivate us to do better.
Overcoming imposter syndrome is often less about eliminating self-doubt altogether and instead about building awareness. It's about understanding and working with what you think, feel, and believe, as well as how you behave, so that imposter syndrome doesn’t dictate your choices.
Some strategies for working with imposter syndrome include:
- noticing unhelpful thoughts and feelings when they arise
- questioning self-doubt when it creeps in
- recognising your successes and strengths
- reframing ‘failures’ or mistakes as the natural way we learn
- reducing comparison
- moving away from perfectionism
- practising self-compassion
- focusing on work-life balance
- working with a coach
Many people discover that overcoming imposter syndrome frequently involves changing the relationship they have with it. This is where reflective approaches, such as imposter syndrome coaching, may be helpful.
How imposter syndrome coaching can help
Coaching for imposter syndrome provides a confidential and supportive space to explore your experiences at a pace that feels right for you. A coach isn’t there to diagnose, label, or judge you. They work alongside you so that you can move toward your goals.
Coaching may support you in:
- recognising patterns of self-doubt
- reflecting on how expectations and pressure affect you
- exploring identity shifts linked to life or career changes
- building up your confidence
- clarifying what ‘good enough’ looks like for you
- feeling empowered to make choices aligned with your values
Working with a coach may help you feel less alone with the negative thoughts and self-doubt that imposter syndrome often brings, offering a way forward with more awareness and clarity.
Where to find an imposter syndrome coach
Imposter syndrome coaching is offered by many professionals, both online and in person. Some coaches may also provide a free initial consultation so that you can get a sense of whether their approach might be a good match for you.
Life Coach Directory lists verified UK-based coaches with experience supporting people through challenges related to confidence, self-doubt, and life changes. You can search by location, speciality, coaching style, and accessibility, making it easy to find a coach who lines up with your needs and preferences. You can explore coaches using our search tool.
Frequently asked questions about imposter syndrome
Is imposter syndrome a mental illness?
No, it isn’t. However, imposter syndrome can co-exist alongside depression, anxiety, and low self-esteem.
How long does coaching take?
The length of coaching varies based on a person’s individual needs and goals. This is something that is best discussed during a consultation, but as a rough guide, one-to-one coaching for imposter syndrome may last between three and six months, or even longer.
How many people have imposter syndrome?
It is estimated that up to 70% of people experience imposter syndrome at some point in their lives and recent research reveals that seven in 10 women experience imposter syndrome at work.
Working with imposter syndrome, not against it
Imposter syndrome can feel incredibly isolating, but it’s also a surprisingly common response to change, responsibility, and growth. Imposter syndrome coaching helps you understand self-doubt and respond with greater awareness, making decisions based on what really matters to you rather than through fear.
Through coaching, many people discover that confidence develops not from proving themselves again and again, but from learning to trust themselves: their experiences, limits, and values. By moving forward at a pace that feels right for you, with the right support, life can begin to feel more steady and in control.
