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Landed your dream job with a higher position but feel like you don’t belong? Had friends look at your CV and commend you for doing so much yet still feel worthless? Habitual of downplaying your own achievements, thinking your success in life has been down to pure luck and chance? Get awkward and feel it’s difficult to receive compliments? You might be experiencing impostor syndrome.
According to YouGov UK, 66% of British people say they struggle to accept compliments and praise from others, and 56% admit they tend to downplay their achievements when talking about them. Just 6% say they exaggerate their success.
Clearly, this is an issue affecting many of us.
What Exactly Is Impostor Syndrome?
Interpersonal therapist Emma Spencer describes impostor syndrome as:
· Feeling like a fraud with a fear of being discovered as one.
· Overlooking one’s achievements and successes.
· Facing self-doubt about your abilities and skills.
· Attributing your accomplishments to external factors such as luck.
· Holding extremely high expectations of oneself.
Emma’s Own Experience with Impostor Syndrome
As your resident Interpersonal therapist, Emma shares that she, too, has had moments of experiencing impostor syndrome:
“I’m not afraid to say this is something I’ve experienced and still do from time to time. I look at it now in two ways. Firstly, I ask myself whether I am aware of these thoughts of self-doubt, and is there some specific learning I need to do here? Would that help me feel more confident in what I do? Interpersonal Therapy is a clinical, evidence-based model, and there are always updates and new research that can increase my knowledge.”
Secondly, she reflects on her own mental state at the time:
“Am I seeing this skewed because I'm feeling drained or overwhelmed? Am I working too hard and need to take a break, or put in firmer boundaries around work/life balance? Can I be more compassionate to myself here?”
She notes, “Speaking as someone who has felt 'burnt out’ before in her career, I believe there are definite links between Imposter syndrome and burnout.”
The Social Media Effect and Constant Comparison
According to Google Trends data, searches for impostor syndrome have steadily risen over the past 10 years, suggesting it’s becoming increasingly common.
Emma points out that social media and constant comparison to others are very common triggers. Another one is when there has been a perceived failure, for example, not getting a promotion or a job.
She adds: “Certain environments also make people more vulnerable to impostor feelings -particularly careers with high expectations and rigid hierarchies, such as medicine or the corporate world.”
Key Behaviours That Signal Impostor Syndrome
So, how do you differentiate impostor syndrome from normal self-doubt or other mental health struggles?
Emma explains the key signs to identify:
· Experiencing extreme self-doubt or consciousness.
· Avoiding criticism or judgement - e.g., large meetings, etc.
· Working harder to prove oneself and becoming burnt out.
Emma cautions: “It can not only eventually affect careers and work situations more than anything, but it can also seep into your personal life, showing up as fears of not being ‘good enough’ in relationships and avoiding vulnerability.”
Daily Habits and Self-Help Strategies
Emma suggests a few self-talk strategies and daily habits to manage impostor thoughts:
· Normalise self-doubt – everyone feels it at times.
· Seek connection – talk to others who understand.
· Challenge perfectionism – it often stems from shame.
· Remember, mistakes are part of growth – self-development comes through uncertainty, trial, and error.
As Emma puts it:
“We have to practice to make progress. That’s part of human nature.”
What Therapy Might Look Like
If you’re struggling with impostor syndrome, therapy can help you break free of the cycle. Emma shares what a first session might involve:
Exploring how and where self-doubt was triggered.
Identifying patterns in your experiences.
Beginning psychoeducation to build awareness of impostor thoughts.
Learning tools to challenge and reframe them.
If any of this resonates with you, know that you don’t have to work through it alone. Therapy can provide a safe, supportive space to challenge impostor thoughts. To find out more or book a session with Emma - www.connectrelatecommunicate.co.uk.
