Have you ever hit a milestone, only to feel like you did not quite deserve it? At any moment, someone might discover you are not as capable as they think? That quiet, unsettling fear is called imposter syndrome—and it touches even the most accomplished souls.
Named in 1978 by psychologists Dr. Pauline Clance and Dr. Suzanne Imes, it is not about your ability but how your mind distorts it. And the truth is: feeling this way does not mean you are broken. It means you care.
For many, this feeling starts young. Maybe your worth was tied to grades, trophies, or gold stars. When love or praise depends on performance, the fear of failure sneaks in early. And even if that fear was not planted in childhood, adulthood can stir it up, especially in fast-paced, competitive spaces where everyone seems to have it all figured out.
They do not. Most are quietly navigating the same waves of doubt.
But those doubts do not exist in a vacuum. Sometimes, the world around us makes them heavier. In many workplaces, bias—whether subtle or overt—can deepen imposter feelings. Being overlooked, dismissed, or underestimated because of your gender, race, or background does not just sting—it plants the idea that maybe you do not belong. Not because you lack skill, but because the environment makes it feel that way. And over time, that message can start to sound like your own voice.
But here is the light cutting through the fog: self-doubt is like fog—it looks thick until you start walking through it. And with the right tools, the path becomes clearer.
This short-term, evidence-based therapy helps people change negative thinking and behavior patterns (Arakelyan & Begoyan, 2014). It focuses on present challenges and teaches practical skills, like reframing thoughts, facing fears, and managing stress, so individuals can become their therapists and improve their daily lives.
A woman I once worked with used to freeze before presentations, convinced she was not smart enough. Through CBT, she learned to pause and ask, “What proof do I have?” Slowly, she began seeing her past successes for what they were—earned, not accidental.
For others, the roots go deeper.
This method, developed by Dr. Jeffrey E. Young, is an integrative psychotherapy designed to address deep-rooted patterns, or "schemas," that arise from unmet emotional needs in childhood. These schemas often result in unhealthy coping strategies and relationship difficulties. The therapy combines cognitive, behavioral, and experiential techniques, such as "limited reparenting," to help individuals foster healthier coping mechanisms. A study (Bagheri Sheykhangafshe et al., 2022) involving 40 employees with imposter syndrome split them into two groups: one received schema therapy, while the other did not.
Over eight weeks, the therapy group showed significant improvements in self-efficacy (confidence in their abilities) and reductions in burnout, emotional exhaustion, and perfectionism, as measured by standardized questionnaires. Unlike the control group, which showed no changes, these benefits were statistically significant and persisted over time. This suggests that schema therapy could be a valuable tool in the workplace to enhance employee well-being and performance for those grappling with imposter syndrome.
And sometimes, we are held back by invisible forces we do not even realize exist. That is where Immunity to Change comes in. Developed by Robert Kegan and Lisa Lahey, this method helps reveal the hidden immune system within the mind—those unspoken commitments and competing priorities that hinder change. One person avoided leading big projects—not because they lacked skill, but because they feared success would bring expectations they could not sustain. Once they uncovered that hidden fear, they stopped running the show.
Of course, we do not heal in isolation. Workplaces play a role, too. When leaders recognize contributions, invite honest conversations, and build cultures of inclusion, people breathe easier. And when they breathe easier, they shine.
So, if you have ever doubted yourself, here is the truth:
If you are struggling with persistent self-doubt, low self-esteem, or other mental health challenges, consider speaking with a qualified professional. You're not alone, and support is available.
Sources:
Arakelyan, T.A. & Begoyan, A.N. (2014). Arman Begoyan's cognitive-conceptual therapy: an overview and some techniques. Scripta Neophilologica Posnaniensia. Tom XIV, strony: 225–236. DOI 10.7169/snp.2014.14.16.
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.
Fassbinder, E., & Arntz, A. (2021). Schema therapy. In A. Wenzel (Ed.), Handbook of cognitive behavioral therapy: Overview and approaches (pp. 493–537). American Psychological Association.
Bagheri Sheykhangafshe, Farzin & Tajbakhsh, Khazar & Savabi Niri, Vahid & Mikelani, Nahid & Eghbali, Fatemeh & Fathi-Ashtiani, Ali. (2024). The Effectiveness of Schema Therapy on Self-efficacy, Burnout, and Perfectionism of Employees with Imposter Syndrome. Health and Development Journal. 11. 140-18. 10.34172/jhad.92349.
Immunity to Change: How to Overcome it and Unlock Potential in Yourself and Your Organization, by A Kegan & A Lahey, L.L., 9781422117361, Harvard Business Press.
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Further reading: 10 Wellness Ins and Outs for 2025 by Sofia Ziani
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