Have you ever sat in a big meeting, looked at your colleagues, and felt a cold splash of panic? Despite your degrees and a folder full of glowing reviews, a voice in your head whispers: “You just got lucky. Today is the day they finally find out you’re a fraud.” If that sounds familiar, you aren’t alone. In fact, you’re likely in the company of the most successful people in the world who are quietly struggling with the Impostor Phenomenon.
The Impostor Phenomenon isn’t a sign that you’re a failure. It’s a mental hurdle that turns your greatest achievements into sources of workplace anxiety instead of pride. This specific type of intellectual self-doubt acts like a glitch in your brain’s wiring: you see the evidence of your success, but your mind refuses to download the file.
Save this for later
You’ll want to revisit these strategies the next time that feeling like a fraud tries to hold you back.
It’s a Phenomenon, Not a Disease
The Impostor Phenomenon isn’t actually a “syndrome.” Researchers Pauline Clance and Suzanne Imes, who first identified the concept in 1978, chose this name to show it isn’t a mental illness. It is not a clinical diagnosis listed by the WHO. Instead, it’s a universal human experience. A major meta-analysis published in the Journal of General Internal Medicine suggests the Impostor Phenomenon will affect up to 70% of us at least once.
Who does the Impostor Phenomenon target?
While anyone can experience these impostor feelings, they tend to target those who are pushing boundaries or entering new territory.
High achievers and the perfectionism trap
When the Impostor Phenomenon targets high achievers, it often uses perfectionism as a shield. You don’t stop to celebrate when you hit a goal. Instead, you move the goalposts further away, convinced you “should” have done better.
Diversity and inclusion: Why the representation gap matters
For people of color or women in male-dominated fields, the feeling is often fueled by a lack of “mirrors.” When you don’t see people who look like you in the boardroom, you may feel like the Impostor Phenomenon is actually the truth. A 2020 KPMG study of 2,818 female executives found that 75% have struggled with these feelings. Research by Dr. Kevin Cokley also shows that African American students often experience higher levels of the phenomenon due to racial discrimination. True diversity and inclusion are necessary to close this gap.
The first-generation professional and the “unmapped” world
Each first-generation professional is essentially hiking without a map. Without a family history to make these surroundings feel “normal,” it’s easy to feel like you’re just playing a part. Research suggests this group is twice as likely to grapple with the Impostor Phenomenon.
The hidden cost of chronic self-doubt
Keeping these feelings quiet leads to the Impostor Phenomenon causing real health damage. While not a direct diagnosis, the NIH notes that chronic self-doubt is a major driver of emotional burnout. You overwork to compensate for “faking it,” staying late just to prove your worth. Eventually, this leads to stress-induced exhaustion. Your productivity drops because you’re tired, which then “proves” to your brain that the Impostor Phenomenon was right all along.
Practical, evidence-based ways to reclaim your success
You can learn to turn down the volume of the Impostor Phenomenon by using Cognitive Behavioral Therapy (CBT) techniques to challenge intrusive thoughts.
- Conduct a “Fact Check”: When you feel like the Impostor Phenomenon is winning, write down the thought: “I only got this job because I was lucky.” List the facts below it: “I have five years of experience and I hit my targets.” Data makes it harder for the voice to win.
- Share the Secret: Normalizing the Impostor Phenomenon strips the feeling of its power. When you speak to a trusted mentor, you’ll find they feel the same. Even 56% of medical students report these feelings.
- Reframe Your Mistakes: See mistakes as data points. As the CDC points out, resilience is built by adapting to challenges, not by being perfect. A mistake doesn’t mean the Impostor Phenomenon is true; it means you’re learning.
The Impostor Phenomenon is simply a byproduct of moving into spaces that are big and new. You weren’t hired by mistake. It’s a sign that you are challenging yourself and building resilience. Next time that voice whispers, take a deep breath and give yourself permission to let go of the Impostor Phenomenon. Believe in your own hard work; you are exactly where you are supposed to be.
FAQs
Is Impostor Syndrome a clinical diagnosis or mental illness?
No, the Impostor Phenomenon is not a clinical diagnosis or mental illness listed by the WHO. Identified by researchers Clance and Imes in 1978, it is a universal experience of intellectual self-doubt. While up to 70% of people experience it, it is considered a mental hurdle rather than a disease.
Who is most likely to experience the Impostor Phenomenon?
High achievers, first-generation professionals, and minorities often experience these feelings. A 2020 KPMG study found that 75% of female executives have struggled with the phenomenon. First-generation professionals are twice as likely to grapple with it, while African American students may experience higher levels due to systemic racial discrimination.
What are the health impacts of chronic self-doubt and impostor feelings?
According to the NIH, chronic self-doubt is a major driver of emotional burnout. Individuals often overwork to compensate for perceived fraudulence, leading to stress-induced exhaustion and decreased productivity. This creates a circular trap where physical fatigue and reduced performance further reinforce the belief that one is an “impostor.”
How can you manage or stop the Impostor Phenomenon?
You can manage the Impostor Phenomenon using Cognitive Behavioral Therapy (CBT) techniques. Practical steps include conducting a “fact check” by listing your concrete achievements, sharing your feelings with a trusted mentor to normalize the experience, and reframing mistakes as data points for learning rather than proof of failure.
Disclaimer: This article is for informational purposes only. If you’re experiencing chronic anxiety or depression that interferes with your life, please consult a healthcare professional. You can find resources via the CDC or the National Institute of Mental Health (NIMH).
