You’ve done the work. You’ve earned the role, delivered the presentation, passed the exam. But instead of pride, you feel unease. 

That creeping self-doubt? It’s called impostor syndrome. 

Impostor syndrome shows up when it feels like you don’t fully believe your own accomplishments. Even when things go well—good feedback, getting a new role, finishing something big, you might still feel like you didn’t really earn it. That it was luck, timing, or someone else’s support that got you through. Underneath it all, there’s often a quiet (or loud) voice that says, “I don’t belong here,” or “Eventually someone’s going to realize I don’t actually know what I’m doing.”

This experience is incredibly common, especially in high-pressure environments or for people navigating systems that weren’t built with them in mind. It’s not a diagnosis, but it can deeply impact how you see yourself, how you move through the world, and how much space you allow yourself to take up.

It’s the kind of pattern that can look like:

• A short-lived sense of achievement.
• Overpreparing or procrastinating out of fear of failure.
• Downplaying your success because it feels uncomfortable.
• Feeling like you always have to prove yourself, even after you already have.

What is impostor syndrome, really?

The concept of impostor syndrome was first introduced in the 1970s by psychologists Pauline Clance and Suzanne Imes. They observed a pattern in high-achieving individuals, particularly women, who struggled to internalize success or skills. Instead of seeing their accomplishments as a reflection of their skill or hard work, they described feeling like frauds or phonies, attributing their success to a mistake or luck. 

It’s not just internalized doubt—it’s externalized inequity.

Impostor syndrome can be shaped by broader systemic and structural issues. When you’re part of a group that’s underrepresented or historically excluded—whether due to race, gender identity, sexual orientation, class, disability, immigration status, or other factors—you're more likely to receive messages (directly or indirectly) that you don’t belong, that you have to prove yourself, or that your success is conditional. These aren’t personal flaws; they’re responses to inequity, bias, and power imbalances in your environment. 

The only racialized person in a professional space or academic program

The first in their family to enter higher education

Being in a gendered profession that doesn't align with your identity and feeling the need to justify your place.

Impostor syndrome doesn’t happen in a vacuum. It isn’t just about individual self-doubt. It’s often a reflection of the environments and systems people move through.

Your Brain on Threat Detection

The human brain evolved to prioritize survival, not confidence. When you're in unfamiliar or high-stakes environments, your amygdala (the brain's threat detector) gets activated, even if there’s no actual danger.

To your nervous system, the possibility of being judged, excluded, or seen as a “fraud” or “not enough” feels like a threat.

In this context, impostor syndrome may function as a survival strategy. It can show up as perfectionism, overworking, or constantly scanning for cues of safety or acceptance—not because something is “wrong” with you, but because you’ve had to navigate spaces where your presence may have been questioned, doubted, or overlooked.

So when someone says they feel like a fraud, it goes deeper than self-esteem. It’s often about navigating harmful systems, trying to stay safe in them, and still pushing forward despite the heavy weight of internalized doubt. 

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When does it tend to show up?

Impostor syndrome can surface in all kinds of transitions or situations, such as:

• Starting a new job, program, or project
• Being promoted or receiving awards or recognition 
• Entering competitive spaces
• Being “the only one” in a room due to race, gender, disability, or other aspects of identity

Even when you’ve technically earned your place, the fear of being seen as not good enough can sneak its way in. This often leads to overworking, burnout, or pulling back altogether.

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What can actually help?

There’s no quick fix, but here are some starting points:

• Notice what’s happening. Naming impostor syndrome when it shows up can help create distance between you and the belief. 
• Reality-check your thoughts. Gently explore what evidence supports the belief that you’re a fraud or phony. Then ask what evidence supports the opposite.
• Talk about it with someone you trust. Many people carry this feeling silently, especially those navigating oppression, transitions, or marginalization. Saying it aloud to someone who you feel safe with can shrink the shame and make you feel less alone. 
• Practice tuning into your body: Where does impostor syndrome live in your body? 
• Use grounding techniques that feel right for you: deep breathing, movement, even brief sensory activities can support your nervous system.
• Practice self-compassion. Remind yourself that it’s okay to be learning. You don’t have to know everything to be worthy of being where you are. To be human is to be in a constant state of learning and growing. 
• Make space for celebration. You don’t have to wait until you feel “confident enough” to celebrate the small victories or accomplishments. 

Impostor syndrome can be loud, especially when you care deeply about what you’re doing. At VOX Mental Health, we understand how complicated self-doubt can feel, especially when you’re navigating transitions, identity, or systems. Whether you’re just starting something new, moving through a big shift, or simply tired of second-guessing, you don’t have to untangle it alone.