Imposter Syndrome: Why You Feel Like a Fraud—and 6 Ways to Finally Overcome It

Christine Walter
3 days ago
4 min read

The Story We Don’t Tell Out Loud

The surgeon stood at the scrub sink, hands trembling under the warm rush of water. Years of medical school, sleepless residencies, exams aced with honors—yet on the morning of her first solo procedure, a single thought pressed in: “What if today is the day they realize I don’t belong here?”

The same thought haunted a CEO stepping on stage at a global tech conference, despite millions raised in funding. It whispered to a teacher walking into a classroom, a new parent staring into a crib, a writer holding their first published book.

This feeling has a name.

It’s called imposter syndrome, and if you’ve felt it—you’re not alone.

What Is Imposter Syndrome?

Coined by psychologists Pauline Clance and Suzanne Imes in 1978, imposter phenomenon describes the belief that your success isn’t earned, but luck—or worse, deception.

You downplay your achievements.
You fear exposure: being “found out” as less competent than others think.
You dismiss praise and obsess over flaws.

The American Psychological Association reports that nearly 70% of people will experience imposter syndrome at some point in their lives. It isn’t a diagnosis. It’s a psychological pattern—a deeply human one.

As Maya Angelou once confessed:

“I have written eleven books, but each time I think, ‘Uh oh, they’re going to find me out now.’”

Even Albert Einstein once called himself an “involuntary swindler.”

If geniuses, artists, and innovators feel it, what hope is there for the rest of us?

Plenty. But first, we need to understand why it happens.

Why It’s Everywhere Today

Imposter syndrome is nothing new, but our culture has poured gasoline on it.

The highlight reel effect: On social media, everyone looks successful, composed, endlessly confident. Behind the screen, most of us are quietly wondering if we’re enough.
Hustle culture: Productivity is equated with worth. If you’re not grinding, you’re failing.
Marginalized identities: Research shows women in STEM, BIPOC professionals, and LGBTQ+ leaders face imposter feelings at disproportionately high rates—because when you’re underrepresented in the room, the nervous system reads threat.
Remote work & blurred boundaries: Without in-person validation, self-doubt grows louder.

And at its root? The brain itself.

The Neuroscience of Feeling Like a Fraud

Imposter syndrome isn’t just “in your head.” It’s in your nervous system.

Negativity bias: The brain is wired to detect threat more than safety. Achievements fade quickly; mistakes loom large.
Amygdala activation: When you anticipate judgment, your fight-flight system sparks—even if there’s no real danger.
Belonging is survival: Humans evolved to rely on group acceptance. The fear of not measuring up is an ancient survival alarm.

Recent studies link imposter syndrome with burnout, anxiety, and depression. Leaders who struggle with it may hold back, under-lead, or overwork to compensate.

Carl Jung put it simply:

“The most terrifying thing is to accept oneself completely.”

What Imposter Syndrome Feels Like

“They only hired me because they had no one else.”
“I just got lucky.”
“If they really knew me, they’d regret trusting me.”

These thoughts are exhausting. They don’t just undermine confidence—they erode joy. Achievements feel hollow, like someone else’s life you’re borrowing until the mask slips.

But here’s the truth: imposter syndrome doesn’t mean you’re not capable. It means you’re human.

Stories That Shatter the Myth

Sheryl Sandberg, former COO of Facebook, admitted: “There are still days when I wake up feeling like a fraud, not sure I should be where I am.”
Neil Gaiman, bestselling author, once stood in a room of Nobel laureates and felt he didn’t belong—until one of them admitted he felt the same.
Maya Angelou, Albert Einstein, Michelle Obama—the list goes on.

The common thread? High achievers aren’t immune. In fact, they’re more likely to feel like imposters precisely because the bar keeps rising.

How to Overcome Imposter Syndrome

The good news: imposter syndrome can be shifted. Not erased (because self-doubt is part of growth), but transformed.

1. Name It

Awareness is the disruptor. Say the words: “This is imposter syndrome.” Naming interrupts shame’s silence.

2. Reframe Failure

Instead of proof you don’t belong, mistakes are data. Feedback. Evidence of learning. This is the growth mindset in action.

3. Keep an Evidence File

Save every thank-you email, testimonial, award, or positive comment. When the fraud voice rises, open the file. Let evidence speak louder than fear.

4. Regulate the Nervous System

At the heart of my work in NeuroEmotional Systems Therapy (NEST™) and NeuroEmotional Regulation (NER™) is this truth: confidence lives in the body, not just the mind.

Notice when self-doubt hits—tight chest, racing heart, shallow breath.
Pause. Breathe. Ground your body. Re-enter the moment.

5. Connect With Mentorship + Community

Isolation breeds imposter syndrome. Sharing your fears with peers reveals: “Oh, you too?” That’s healing.

6. Professional Support

Therapy and coaching help dismantle the old narratives that keep you small. You don’t have to untangle this alone. Book a therapy session here to start your reset.

A Different Way to See It

What if imposter syndrome wasn’t a curse—but a signal?

It means you’re stretching. You’re in rooms that challenge you. You’re growing.

James Clear writes:

“Every action you take is a vote for the type of person you wish to become.”

Feeling like an imposter may be proof that you’ve already stepped into the becoming.

A Short Reflection Exercise

Tonight, take five minutes. Write down three times you felt like an imposter. For each:

What was the situation?
What was your self-doubt story?
What is the objective evidence of your ability?

You may notice the evidence outweighs the fear.

You Belong Here

You are not a fraud. You are not a mistake. You are the result of years of effort, resilience, and learning.

The room you’re in, the stage you’re on, the family or career you’ve built—none of it is accidental.

You belong.