TLDR: Imposter syndrome is a common reason people seek therapy, particularly those who are capable, conscientious, and outwardly successful. Below, Ryan Hegarty, BABCP-accredited CBT therapist at Slán Therapy, explains what imposter syndrome at work actually is, why reassurance rarely fixes it, and how therapy helps loosen its grip.
Imposter syndrome is a common reason people seek therapy, particularly those who are capable, conscientious, and outwardly successful. Despite evidence of competence, many people live with a persistent sense that they’re not as skilled as others believe them to be, and that sooner or later they’ll be exposed.
For some, these feelings appear at moments of change, such as a promotion, a new role, or increased responsibility. For others, they’ve been present for as long as they can remember, quietly shaping how they relate to work, success, and themselves.
I’m Ryan Hegarty, a BABCP-accredited CBT therapist based in Essex. In this guide, I’ll cover what imposter syndrome at work is, how it develops, how it affects mental health, and how therapy can help people loosen its grip.
What is imposter syndrome?
Imposter syndrome describes a pattern of thinking where a person doubts their abilities and struggles to internalise their achievements. Success is often attributed to luck, timing, or external factors, while perceived mistakes are taken as proof of inadequacy.
People experiencing imposter syndrome may appear confident or high functioning on the outside, while internally feeling anxious, undeserving, or constantly on edge. Praise can feel uncomfortable, and reassurance often brings only temporary relief.
Rather than being linked to a lack of ability, imposter syndrome tends to affect people who care deeply about doing well and holding themselves to high standards.
Why does imposter syndrome matter?
Living with persistent self-doubt can be exhausting. When someone is constantly questioning their competence, even small tasks can feel high stakes. This ongoing pressure can contribute to anxiety, stress, low mood, and burnout over time.
Many people with imposter syndrome describe feeling unable to relax or enjoy success. Achievements are quickly dismissed, and attention shifts to the next challenge or perceived gap. This can create a sense that nothing is ever quite enough.
Over time, imposter syndrome can limit opportunities. People may avoid applying for roles, speaking up, or trying new things out of fear of being exposed, even when they’re more than capable.
Common signs of imposter syndrome
Imposter syndrome can show up in different ways, depending on the person and their circumstances.
Emotional experiences
- Anxiety around performance or evaluation
- Fear of being found out
- Difficulty accepting praise
Patterns of thinking
- Attributing success to luck or external factors
- Focusing heavily on mistakes or perceived weaknesses
- Comparing oneself negatively to others
Behavioural patterns
- Overpreparing or working excessively to avoid failure
- Avoiding new opportunities or visibility
- Seeking repeated reassurance without feeling reassured
Physical effects
- Tension or restlessness
- Sleep difficulties during periods of evaluation
- Fatigue linked to constant self-monitoring
How imposter syndrome develops
Imposter syndrome doesn’t usually appear out of nowhere. It often develops through a combination of personal experiences and wider influences.
Early environments that emphasised achievement, criticism, or conditional approval can play a role. Growing up feeling that success was expected, or that mistakes were unacceptable, can shape how people relate to performance later in life.
Workplace cultures that value perfection, competition, or constant evaluation can also reinforce these patterns. For people from marginalised backgrounds or those who feel different from their peers, imposter syndrome can be further intensified. Over time, these experiences can lead to a deeply held belief that competence is fragile and easily lost.
Why reassurance often doesn’t help
One of the most frustrating aspects of imposter syndrome is how resistant it can be to reassurance. Being told that you’re doing well may provide momentary relief, but the doubt often returns quickly. We can feel like we just “got away with it,” or that we’ll be found out next time.
This is because imposter syndrome isn’t usually about a lack of information. It’s about deeply ingrained beliefs about worth, competence, and belonging. When these beliefs are active, external validation struggles to take root, and we develop a biased system of gathering information about our own competence.
How therapy can help with imposter syndrome
Therapy can offer a space to explore where imposter feelings come from and how they’re being maintained. This process is often gentle and reflective rather than confrontational.
In therapy, people may work on:
- Identifying core beliefs about competence and worth
- Understanding how past experiences shape present self-doubt
- Reducing unhelpful comparison and self-criticism
- Developing a more balanced view of mistakes and success
- Learning to tolerate uncertainty
Cognitive Behavioural Therapy can be particularly helpful in examining the thinking patterns that fuel imposter syndrome, while also supporting behavioural changes that reduce anxiety and avoidance. For clients whose imposter feelings are closely tied to their career, therapy for professionals is often a more targeted starting point.
Is it time to get support?
Imposter syndrome can feel deeply personal, but it’s a common human experience, especially among people who care about doing well and being responsible. Feeling like a fraud doesn’t mean that you are one. With the right support, it’s possible to develop a more stable sense of self-worth that isn’t constantly shaken by performance or comparison.
If self-doubt, anxiety about performance, or fear of being found out are affecting your wellbeing, book a free discovery call and we’ll explore whether this kind of support would be helpful for you.
