The Science Behind Imposter Syndrome

In a society becoming increasingly obsessed with being ‘nonchalant’ and portraying a perfectly curated lifestyle on social media, it can be quite difficult to find solace in the human emotions we all share, including the experience of feeling self-doubt. If you’re reading this, chances are you’re probably somewhere in your early adulthood, figuring out your career path, and navigating interpersonal relationships. Somewhere in the joys and challenges of navigating that novel experience of adulthood, you’ve probably experienced Imposter Syndrome. However, we typically hear about it online, and not necessarily in conversations we’ve had with real people in our networks.

The worst part about Imposter Syndrome, in my opinion, is that we tend to consider it an isolated experience that others are seemingly incapable of feeling, which furthers the sense of alienation associated with the phenomenon itself. If you’ve ever felt out of place, undeserving, or if you’re an overachiever with a constantly moving goal-post that never allows you to feel content, I think it is of value to us to understand the history and psychology behind Imposter Syndrome, and also consider notable figures who have opened up about it as well, despite achieving what we’d consider success. 

Interestingly, the concept of Imposter Syndrome originated from research done particularly on high-achieving women, both in the workplace and in academic settings. In 1978, psychologists Pauline Clance and Suzanne Imes published The Imposter Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention. Despite earning advanced degrees, receiving academic honours, and gaining recognition from colleagues and respected authorities, many of these women were subject to self-doubt. They reportedly questioned their own intelligence, and believed they had somehow fooled others into thinking they were more capable than they actually were. Due to the nature of the demographic of the study, Clance and Imes initially conceptualized the phenomenon as being unique to women. However, later research has shown that imposter feelings do not only affect women. In fact, a recent study of university students, both female and male, found that 56% of participants met the study’s criteria for Imposter Syndrome. 

Key Takeaways: Imposter Syndrome was first studied in high-achieving women, but has since been recognized as an experience that can affect people across genders

So, have you experienced Imposter Syndrome? Let’s talk about how it manifests itself. Dr. Valerie Young identified five different competence types associated with Imposter Syndrome, each reflecting a different way we define competence and measure our own success

• The Perfectionist

  Focuses on how something is done, but if a minor flaw occurs in a ratio of 99 to 100, they are left feeling failure and shame.

• The Expert

  Focuses on the what or how much they know. They may feel like a fraud when they don’t have all the answers, despite being highly knowledgeable in their field.

• The Soloist

  Feels as though they should be able to do it all on their own. Soloists feel as though asking for help is a sign of failure that ultimately evokes shame.

• The Natural Genius

  Have you ever felt incompetent because you didn’t master a skill on your first try? The Natural Genius feels like a fraud because they don’t believe they are naturally intelligent or competent when something doesn’t come easily. 

• The Superperson

  This type feels pressure to reach the highest level of achievement possible, anything less leaves them feeling like a fraud. 

Do any of these resonate with you? I want you to know that this is not something that solely affects young adults. Maya Angelou, a notable writer and civil rights activist, received three Grammy Awards and over 50 honorary degrees during her lifetime. Still, she was not immune to experiencing Imposter Syndrome. She was widely quoted as saying “I have written eleven books but each time I think, “Uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out”. Humility? Could be, but Angelou was far from alone in experiencing these feelings. Many other successful individuals, including actors, models, and Olympic athletes have also spoken publicly about these feelings of self-doubt and inadequacy. Tom Hanks, Emma Watson, Bella Hadid, and Serena Williams are just a few examples. Their experiences raise an interesting question: if success doesn’t necessarily protect us from feeling like an imposter, where do these feelings come from? 

One of the strongest factors linked to Imposter Syndrome is perfectionism. When we set high standards for ourselves, even the smallest of mistakes can translate into being “proof” that we’re not good enough. Family dynamics, schools, and workplaces can also contribute to our self-perceptions, especially when we’re surrounded by high expectations or competitive environments. In terms of some of the biological implications, when these feelings turn into ongoing stress, our bodies can kick into “fight-or-flight” mode. One of the systems involved is the hypothalamic-pituitary-adrenal axis (HPA), which stimulates the release of cortisol in response to stress. While short-term increases in cortisol can be useful for adapting to certain situations, prolonged stress can affect systems throughout the body, including immune and metabolic functioning.

Key Takeaways: Perfectionism and high-pressure environments can fuel feelings associated with imposter syndrome, but when that self-doubt becomes ongoing stress, it can affect more than just our confidence.

So, the question is: how do we navigate these thoughts and the feelings they bring?

• 1. Recognize It

  The first step to regulating an emotion, is being able to recognize the thoughts that trigger these emotions. Mindfulness is a practice that has roots in Buddhist Traditions, but has also become widely used in modern psychology. Although there are many different forms of application, the purpose is to pay attention to your thoughts and emotions, without placing any judgement. This teaches you how to notice negative thoughts, without automatically believing them. This practice is great for navigating Imposter Syndrome, because the phenomenon often creeps up on you in the form of automatic thoughts, such as “I’m not qualified for this”, or “I got lucky”. In practice, we can learn how to identify these thoughts through being aware of when they come up. For example, sometimes when we make a mistake, we often default to black-and-white thinking. We go from “I made a mistake” to “I’m terrible at this”, as if one situation defines our abilities. Acknowledge the contexts in which these negative thoughts arise, and put them on paper. Then, make an active effort to reframe your inner dialogue. This can look like taking “Today, I made a mistake at work, I’m not qualified for this position”, and changing it to “Today, I made a mistake at work, and I’m having the thought that I’m not qualified for this”. Acknowledging that something is merely a thought can take away some of its power. 

• 2. Challenge Your Inner Critic

  Once you’ve recognized when these thoughts come up and reframed them, the next step is to zoom out. Self-affirmation is a practice that involves reflecting on personal values, your determination, creativity, or overall commitment to your goals. Building on the example of making a mistake at work, you can frame an affirmation as “I care about doing well, but being perfect isn’t realistic, and I’m going to take this as an opportunity to learn from this experience”, or “Making a mistake doesn’t erase everything I’ve accomplished”. This ability to reframe your dialogue and practice self-assurance is just a few of the skills that follow a psychological intervention called Acceptance and Commitment Therapy, which emphasizes psychological flexibility, and leads to increased self-confidence, resilience, and a greater aptitude for pursuing personal and professional goals. 

• 3. Look at the Evidence

  I mentioned in my first blog (read here) that I love journaling. Something I’ve found very useful is writing down my goals for the month, so I can come back to them at the end of the month to reflect. The WOOP framework is a science-based strategy for setting goals that helps you visualize the process and acknowledge possible obstacles.While we’ve established that success is not the only determinant of your susceptibility to experiencing Imposter Syndrome, being able to visualize your progress on paper can remind you to give yourself the recognition you deserve.

  Try asking yourself:

  • What have I accomplished recently?

  • What would I tell a friend who had accomplished the same things?

  • What challenges have I overcome?

  • What have I learned?

• 4. Talk About it With People in Your Circle

  As I’ve mentioned, Imposter Syndrome thrives on the alienation it tends to bring because we don’t talk about it. Understanding that well-known, successful people are affected by it as well is valuable, but having these conversations with people in our network is arguably more valuable. Being vulnerable about the negative thoughts you might be having will only make you realize how common it is to feel this way. You may discover that your co-worker, or the friend you thought had everything figured out has experienced the exact same doubts. 

At the end of the day, the most important takeaway from this is that feeling like an imposter doesn’t mean you don’t belong. It doesn’t mean you’re not capable, and it certainly doesn’t erase everything you’ve worked hard for. Unfortunately, our minds love remembering the one thing that went wrong rather than the ten things that went right. While we can’t completely silence the feeling of self-doubt, we can make an effort to learn how to respond when it shows up through being mindful, reassuring ourselves, giving ourselves credit for our achievements, and being vulnerable with the people we trust.

So the next time you find yourself questioning whether you belong in a workplace, or a room full of people you admire, remember that feeling like an imposter isn’t a sign that you don’t belong, it’s merely a reminder that you’re doing something that matters to you. 

Sources:

Al Lawati, A., Al-Wahshi, A., Al-Mahrouqi, T., Al-Mufargi, Y., Al Shukaily, S., Al Aufi, H., Al-Shehhi, I., Al Azri, A., & Al-Sinawi, H. (2025). The prevalence of imposter syndrome and its association with psychological distress: A cross-sectional study. Behavioral Sciences, 15(7), 986. https://doi.org/10.3390/bs15070986

BrainFirst Institute. (2024, August 1). Imposter syndrome: Impact, science, and coaching approaches. https://www.brainfirstinstitute.com/blog/imposter-syndrome-impact-science-and-coaching-approaches

Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621–629. https://doi.org/10.1093/scan/nsv136

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. https://doi.org/10.1037/h0086006

Noushad, S., Ahmed, S., Ansari, B., Mustafa, U.-H., Saleem, Y., & Hazrat, H. (2021). Physiological biomarkers of chronic stress: A systematic review. International Journal of Health Sciences, 15(5), 46–59. https://pmc.ncbi.nlm.nih.gov/articles/PMC8434839/

Oliver, J. (n.d.). Imposter syndrome and ACT. Contextual Consulting. https://contextualconsulting.co.uk/knowledge/mental-health/imposter-syndrome-and-act/

Tanrıöver, Ö., Gemici, E., Arısın, K., Hıdıroğlu, S., Arısın, H. B., Sandal Kılıç, A., & Ay, P. (2025). Exploring the association between mindfulness and imposter syndrome in medical students: A cross-sectional study. BMC Medical Education, 25, 1191. https://doi.org/10.1186/s12909-025-07773-9

Young, V. (n.d.). The 5 types of imposter syndrome. Impostor Syndrome Institute. https://impostorsyndrome.com/articles/5-types-of-impostor-syndrome/