Unmasking Imposter Syndrome: Why Self-Doubt Isn’t Always a Problem

A tangled ball of yarn slowly unravels, leading to a clear path labeled "Clarity."

What Is Imposter Syndrome?

Imposter syndrome refers to the experience of feeling like a fraud, even in the face of external success. Despite evidence of competence, people with imposter thoughts believe their accomplishments are due to luck, charm, or timing—and fear being exposed as intellectually or professionally inadequate.

Coined in 1978 by psychologists Pauline Clance and Suzanne Imes, imposter syndrome has since been recognized as a widespread and persistent experience, particularly among high achievers. It's not a clinical diagnosis, but its emotional and cognitive impact can mimic anxiety and burnout.

Why High-Achievers Are Prone to Imposter Syndrome

Many high-achieving professionals internalize unrealistic expectations: to be competent at all times, to never falter under pressure, and to succeed without struggle. These perfectionistic standards set the stage for chronic self-monitoring, guilt, and overwork. Add to that a culture that rewards output over process, and you've got a perfect storm for feeling "not enough."

Research suggests imposter thoughts are more common in individuals from underrepresented groups, those in high-pressure or competitive environments, and people who experienced conditional praise or rigid performance standards in childhood (Bravata et al., 2020).

The Emotional Life of Imposterism: Doubt, Shame, and Fear

Imposter thoughts are not just cognitive distortions—they’re emotional and embodied experiences. Self-doubt, shame, and fear aren’t just abstract ideas. They manifest as real physiological sensations:

• Tight chest

• Churning stomach

• Restless energy or fatigue

• Heart racing or sinking

These are the body’s stress responses—fueled by the amygdala and limbic system—which register threat even when the danger is social or imagined.

When we interpret these sensations through a negative lens ("I'm not cut out for this," or "They’re going to realize I don’t belong"), we enter a cognitive-emotional spin cycle:

• Self-doubt arises (emotion/feeling)

• Body reacts (sensation)

• Mind interprets ("I’m not good enough")

• Behavior follows (overwork, avoidance, or people-pleasing)

Over time, this loop reinforces the very beliefs we fear are true.

The (Hidden) Benefit of Doubt

From a social psychological perspective, a little self-doubt isn’t always a bad thing. It can promote humility, interpersonal sensitivity, and a drive to improve. In fact, the Dunning-Kruger effect shows that people who know less tend to overestimate their competence, while those who are more knowledgeable tend to underestimate it.

This is partly because expertise reveals complexity—we become more aware of what we don’t know. A little doubt can make us better listeners, more collaborative colleagues, and more intentional leaders. Research shows that a moderate level of self-doubt can promote accuracy, openness to feedback, and thoughtful decision-making (Kim & Chiu, 2021).But when doubt turns into chronic self-criticism or emotional avoidance, it stops being functional.

The trouble begins when doubt becomes fused with identity. When it shifts from “I’m not sure about this project” to “I’m not good enough,” we get stuck. The goal isn’t to eliminate self-doubt, but to relate to it differently—with curiosity, not fear.

The Spin Cycle of Self-Doubt: A Closer Look

Let’s break down the cycle:

• Trigger: A high-stakes meeting, new opportunity, or unfamiliar challenge

• Thought: "What if I mess this up?"

• Emotion: Anxiety, fear, embarrassment

• Sensation: Racing heart, tight throat, tension in shoulders

• Interpretation: "This means I’m not capable. I don’t belong."

• Response: Over-prepare, avoid, or self-silence

• Reinforcement: If the outcome is fine, credit goes to luck. If it’s imperfect, it confirms the fear.

Recognizing this loop is the first step toward disrupting it.

Shifting the Narrative: Insight, Not Elimination

The goal isn’t to eradicate imposter thoughts—it’s to change our relationship with them. Approaches grounded in Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) encourage us to name, notice, and reframe these thoughts instead of reacting to them as truth.

Key tools include:

• Cognitive restructuring: Challenging all-or-nothing thinking

• Values-based action: Choosing behavior aligned with your long-term goals, not your momentary fear

• Emotion labeling: Naming your feeling reduces its intensity (Lieberman et al., 2007)

• Self-compassion: Talking to yourself the way you would a trusted friend (Neff, 2003)

Rewriting Your Internal Script

Psychological flexibility—the ability to shift perspectives and stay grounded in values despite discomfort—is a powerful antidote to imposter syndrome. And like any skill, it can be learned.

When you feel imposter thoughts arise, ask:

• What value is this fear protecting? (e.g., wanting to do well, be respected, contribute meaningfully)

• What else could be true?

• If I believed I belonged, how would I behave?

Final Thoughts: You’re Not Alone—and You’re Not an Imposter

Imposter thoughts are common, especially among thoughtful, driven professionals. But they don’t define your worth or your future. By understanding how self-doubt works—emotionally, physiologically, and cognitively—you can step out of the spin cycle and into a more grounded, resilient version of yourself.

If you're ready to explore this work more deeply, therapy can help. Whether you're navigating a career transition, battling perfectionism, or managing executive burnout, you're not alone—and you're not broken.

About the Author

Meagan Yarmey, PhD, MA, MSW, is a social psychologist, registered clinical social worker, and former Director of Wellbeing at a private school in Toronto. She combines her academic background, clinical expertise, and lived experience to support high-achieving professionals in navigating imposter syndrome, perfectionism, and career transitions. With a deep understanding of emotional resilience, performance psychology, and identity development, Meagan helps clients move from overthinking to aligned action.

Ready to Go Deeper?

If you're ready to untangle the roots of imposter syndrome and build a more grounded, confident professional self, consider working together. Learn more at meaganyarmey.ca or follow Meagan on www.linkedin.com/in/meaganyarmeyphd for more insights.

References:

Bravata, D. M., et al. (2020). Prevalence, predictors, and treatment of imposter syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252–1275.

Kim, S., & Chiu, M. M. (2021). Moderated effects of self-doubt and growth mindset on academic motivation. Journal of Educational Psychology, 113(3), 489–506.

Damasio, A. (1999). The Feeling of What Happens: Body and Emotion in the Making of Consciousness. Harcourt Brace.

Lieberman, M. D., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250.

Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high-achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247.