“Faking It”: 5 Ways to Overcome Imposter Syndrome
Your palms sweat, your breath feels unsteady. You’ve poured hours into preparing this; the research, the passion, the practice is evident. On paper, you’re ready. Yet the moment you step forward, a single thought runs through your mind: “They’re going to see right through me.”
That’s imposter syndrome. And I know it well.
As a therapist (and especially now, while opening my own practice), imposter syndrome has been a near-constant companion. Each step, from setting up a website to announcing new services to publishing blog posts, came with a flood of doubts: “Who am I to do this? What if I’m not enough? What if everyone finds out I’m just faking it?”
Sometimes those thoughts show up at the worst moments (right before a consultation, when posting a new blog, or even while celebrating a small win. The thoughts don’t just question my skills; they question my right to be here at all.
And yet, every time I’ve pushed through, I’ve realized something important: imposter syndrome isn’t proof of failure. It’s proof that I’m stepping into something new, something meaningful.
What Is Imposter Syndrome?
Imposter syndrome, sometimes called the impostor phenomenon, isn’t a clinical diagnosis. It’s a psychological pattern first described in 1978 by Pauline Clance and Suzanne Imes in their landmark paper on high-achieving women who, despite strong evidence of competence, doubted their abilities and feared being exposed as frauds [1].
At its core, imposter syndrome is the belief that your success is undeserved, that you’ve somehow fooled others into thinking you’re more capable than you really are. It often shows up as fear of being “found out,” even in the face of clear achievements [2].
Research shows it’s extremely common: a recent meta-analysis found that 62% of people globally experience imposter syndrome [3], while other studies suggest up to 70–80% will face it at some point in their lives [2,4].
And it doesn’t affect everyone equally. Marginalized groups (women, people of color, LGBTQIA+ professionals, first-generation college students, and neurodivergent individuals) often report higher rates [5]. When systems aren’t built with you in mind, the pressure to “prove yourself” can make these feelings heavier and more persistent.
Why It Matters
Imposter syndrome isn’t just uncomfortable. It can impact mental health and work, leading to:
Chronic self-doubt and burnout [6]
Avoiding opportunities for fear of “exposure” [2]
Difficulty celebrating achievements
Increased stress, anxiety, and even depressive symptoms [6]
I’ve seen how it creeps into daily life: the hesitation before saying yes to a new opportunity, the way compliments feel undeserved, or the exhaustion of constantly trying to “prove” myself. Left unchecked, those feelings don’t just drain energy, they dim joy.
Recognizing imposter syndrome for what it is matters, because the sooner we can name it, the sooner we can shift how we respond.
5 Ways to Overcome Imposter Syndrome
1. Name the Voice for What It Is
Imposter syndrome thrives when it goes unnamed. I’ve noticed that if I let the thought spiral (“I’m not qualified,” “I’m just pretending”), it quickly snowballs into paralysis. The shift came when I started catching myself mid-thought and literally saying: “Oh, that’s imposter syndrome.” It sounds simple, but it separates me from the fear. Instead of believing it as truth, I can treat it like background noise. Naming the voice doesn’t erase it, but it does loosen its grip. I still hear that voice when I draft a blog post or open my calendar to schedule a client. But now I know it’s not a verdict; it’s just a voice.
2. Reality-Check with Community
When I hit publish on my very first blog post, my initial reaction wasn’t pride-it was panic! My brain flooded with What ifs: “What if people think it’s ridiculous? What if it’s not ‘good enough’? What if no one wants to hear what I have to say?” What surprised me was the response. Colleagues and friends reached out to say they’d felt the same way at different points in their careers. Readers shared that seeing it written out gave them language for something they’d been carrying silently. Imposter syndrome convinces us we’re alone in our doubt. Community reminds us we’re not. Sometimes you need other people to hold up a mirror so you can see your work for what it really is. Even now, when I get encouraging feedback on a post or a session, I practice pausing to actually let it land instead of brushing it off as luck.
3. Celebrate Small Wins (They’re Not Small at All)
I’m quick to move the goalpost on myself. Open a practice? Great! Now what’s next? Finish a CEU? Okay, but it doesn’t really “count.” Publish a blog? Sure but it wasn’t perfect and who’s going to read it? The problem is that nothing ever feels enough when I’m measuring against perfection. So I’ve started practicing a different measure: noticing the wins in real time. A finished website page. A client reaching out. A blog post shared. Each one is evidence of progress, and progress is proof that I’m not faking it. I’m building it, step by step. Now I make an effort to actually celebrate those moments, not just check them off a list. Naming and honoring the wins helps me slow down, feel the progress, and remember that the small steps are what create real change.
4. Anchor in Your Why
“Doubt feels smaller when purpose is louder”
The inner critic loves to whisper: “Who are you to do this?”
My response is louder: “I’m someone who wants people to feel seen and affirmed.”
When I reconnect with why I started my practice, it shifts the focus. Doubt feels smaller when purpose is louder. Imposter syndrome wants me to focus on performance and outcomes. My “why” pulls me back to service and values, and that’s the place I can actually show up with confidence, even if the doubts are still buzzing in the background. On the days the “why” feels far away, I sometimes write it at the top of my to-do list. It’s a simple reminder of what all of this is for.
5. Reframe Growth as Courage
Stretching into new territory, whether it was publishing my first blog post, offering supervision, or putting myself out there as a queer clinician, has never felt comfortable. But I’ve learned that discomfort doesn’t mean I don’t belong. It usually means I’m growing. Now, when imposter thoughts creep in, I try to reframe them: “This isn’t proof I’m a fraud. It’s proof I’m courageous enough to keep going.” Because that’s the secret: people who never feel imposter syndrome probably aren’t pushing into new spaces. If you’re feeling it, it might just mean you’re doing something brave.
Turning Doubt Into Dialogue
Imposter syndrome doesn’t go away overnight, and it might never disappear completely. But it doesn’t have to define you.
If imposter syndrome is part of your story, you’re not alone. I’d love to hear how it shows up for you, or what helps you move forward when doubt creeps in. Share your reflections in the comments, and I’ll send you a free reflection worksheet with prompts to help reframe those thoughts.
Sources (clickable links)
Clance, P. R., & Imes, S. A. (1978). The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention. Psychotherapy: Theory, Research & Practice. https://psycnet.apa.org/doi/10.1037/h0086006
Verywell Mind. Is Impostor Syndrome Holding You Back From Living Your Best Life? https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469
Zhou, Y. et al. (2025). The global prevalence of impostor phenomenon: A meta-analysis. BMC Psychology. https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-025-02898-4
Harvey, J. (2024). It’s Time to Reconceptualize What Imposter Syndrome Means for People of Color. Harvard Business Review. https://hbr.org/2024/03/its-time-to-reconceptualize-what-imposter-syndrome-means-for-people-of-color
Verywell Health. Key Imposter Syndrome Symptoms. https://www.verywellhealth.com/imposter-syndrome-5089237
Huecker, M. R., Shreffler, J., McKeny, P. T., et al. (2025). Imposter Phenomenon. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Updated July 31, 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK585058/