Imposter Syndrome

How Imposter Syndrome Shows Up and How to Get Support

Have you ever achieved something; a new job, a promotion, praise from others, and instead of feeling proud, you felt like a fraud? Like somehow, you didn’t really deserve it, and it was only a matter of time before people found out you weren’t as capable as they thought?

That’s called imposter syndrome, and if it sounds familiar, you’re far from alone.

Imposter syndrome is a surprisingly common experience, especially among high achievers, perfectionists, and people who’ve faced systemic or personal barriers in their lives. But just because it’s common doesn’t mean it’s easy. It can take a serious toll on your mental health, fueling anxiety, depression, and burnout over time.

Let’s explore what imposter syndrome really is, how it shows up in daily life, and how you can get the support you need to heal and move forward with confidence.

What Is Imposter Syndrome?

Imposter syndrome refers to the internal belief that you’re not as competent, talented, or intelligent as others perceive you to be. Despite evidence of your abilities; like achievements, credentials, or positive feedback, you still feel like a fraud.

This mindset can show up in all kinds of situations: work, school, parenting, creative projects, relationships; anywhere you feel like there’s an expectation to perform or “be enough.”

At its core, imposter syndrome is a disconnect between how others see you and how you see yourself. And it can be deeply rooted in past experiences, family dynamics, trauma, or cultural expectations.

Common Signs of Imposter Syndrome

Imposter syndrome doesn’t always look the same, but here are some common ways it can show up:

Perfectionism: Feeling like anything less than perfect is failure. You might overwork, obsess over small details, or avoid starting things unless you can do them “perfectly.”
Chronic self-doubt: No matter how much you’ve accomplished, you still question your intelligence or capabilities. You might attribute your success to luck, timing, or “just fooling everyone.”
Fear of failure (or success): You might avoid taking risks or pursuing opportunities out of fear you’ll be exposed as incompetent; or overwhelmed by what success might demand of you.
Downplaying accomplishments: You struggle to accept compliments or praise and often minimise your achievements.
Burnout and anxiety: Constantly trying to prove yourself can leave you exhausted, anxious, and emotionally drained.
Depression: Over time, the internal pressure to live up to unrealistic standards, and the belief that you’re not good enough; can contribute to low mood, hopelessness, or feelings of worthlessness.

Imposter syndrome isn’t just a “confidence issue.” It can have real emotional and psychological effects that impact your career, relationships, creativity, and well-being.

What Causes Imposter Syndrome?

There isn’t one single cause, but some common contributors include:

Childhood experiences: Growing up with high expectations, conditional praise, or emotionally unavailable caregivers can plant seeds of self-doubt.
Cultural or systemic factors: Being the “only one” in a space; due to race, gender, sexuality, class, or other identities; can make you feel like you don’t belong, even if you’re qualified.
Perfectionism and comparison: Social media and societal pressures often create unrealistic expectations, making you feel like everyone else has it all figured out.
Trauma or relational wounding: If you’ve experienced rejection, criticism, or relational trauma, you may internalise the belief that you’re not truly worthy of success or love.

How to Get Support

The good news is that imposter syndrome can be worked through. You don’t have to live with that nagging voice in your head forever. Healing begins with awareness, and continues through compassion, connection, and support.

Here’s what support can look like:

Therapy – An accredited psychotherapist; especially one familiar with perfectionism, anxiety, depression, or trauma; can help you uncover the root of your imposter feelings. Therapy offers a protected space to explore your story, challenge negative beliefs, and develop healthier ways of relating to yourself and your achievements.
Mindfulness and self-compassion practices – Learning to notice your inner critic without letting it run the show is a powerful skill. Mindfulness helps you become aware of those imposter thoughts as they arise, while self-compassion allows you to respond to yourself with kindness instead of judgment.
Peer support and community – You’re not the only one feeling this way. Talking to others who’ve experienced imposter syndrome can be deeply validating. Support groups, forums, or even honest conversations with friends can remind you; it’s not just you.
Journalling and reflections – Writing down your thoughts, fears, and accomplishments can help you separate facts from feelings. Reflect on your growth, strengths, and the evidence that contradicts your inner critic.
Celebrating wins (even the small ones) – Start noticing and naming your successes, no matter how small. Practice saying “thank you” when someone compliments your work. You don’t have to feel confident to start building a more truthful inner narrative.

You Are Not a Fraud

I know it’s not as simple as reading that title and you’re cured. Yet please know that Imposter syndrome lies. It tells you that you don’t belong, that you’re not good enough, and that your success is a mistake. But those are fear-based thoughts, and not facts.

You are capable. You are allowed to be proud of what you’ve achieved. And you deserve support in unlearning the patterns and voices that tell you otherwise.

Whether you’re dealing with imposter syndrome, perfectionism, anxiety, or depression, know this: healing is possible. And it starts with letting go of the need to prove your worth, and beginning to believe in it instead.

Get In Touch With Us

If you’re ready to begin your healing journey, we’re here to support you with compassionate, trauma-competent therapy in Birmingham or online. Reach out today to connect and take your first step toward improving your life satisfaction.