Many adults struggle with the feeling that they don’t deserve their achievements, attributing success to luck rather than skill. This is known as imposter syndrome, and it affects people across careers, relationships, and personal goals.
What Imposter Syndrome Looks Like
- Attributing Success to External Factors: Believing achievements are due to luck, timing, or help from others, rather than your own competence.
- Fear of Exposure: Constantly feeling that others will “find out” you’re not as capable as they think.
- Overworking: Putting in excessive effort to cover perceived inadequacies.
- Downplaying Achievements: Minimizing successes and attributing them to external factors.
Why It Persists
Imposter syndrome often develops in environments that emphasize achievement but downplay effort. Cultural pressures, family expectations, and social comparisons can reinforce feelings of inadequacy.
Statistics for context:
- A survey of 1,897 North American professionals found that 71% reported experiencing imposter syndrome at work. (Kickresume)
- Among U.S. adults aged 18-34, as many as 86% reported experiencing imposter syndrome within the past year. (HR Grapevine)
- Systematic reviews indicate prevalence rates ranging from 9% to 82% across various populations, showing that imposter syndrome spans ages, careers, and life contexts. (PubMed Central)
These numbers make it clear: you are far from the only one wrestling with these thoughts.
Moving Beyond the Fraud Feeling
Here are four practical steps to start shifting these patterns, with examples you can try:
- Acknowledge the Feelings
- Example: When you notice self-doubt creeping in, say to yourself: “I’m feeling like a fraud right now, and that’s imposter syndrome speaking—not the truth.” Naming it can reduce its power.
- Reframe Success
- Example: Instead of thinking, “I only got this promotion because I was lucky,” try: “I worked hard, learned new skills, and earned this promotion. Luck may have played a part, but my effort was essential.”
- Tool: Keep a success journal where you write down achievements and reflect on your contributions.
- Seek Support
- Example: Talk openly with a trusted friend, mentor, or a therapist about your self-doubt. Hearing someone else normalize your feelings can provide perspective: “I also feel like this sometimes, but that doesn’t mean I’m not competent.”
- Celebrate Achievements
- Example: After completing a project or reaching a goal, acknowledge it aloud or in writing: “I completed this project successfully. I contributed value, and I am feel good about my work.”
- Tool: Use prompts like “What did I do well?” or “What skills did I use?” and schedule a small reward for yourself.
Helpful Digital Supports
If you’re looking for tools to support your growth between sessions, here are a few therapist-recommended apps for adults experiencing imposter-syndrome-related self-doubt:
- Balance: A personalized meditation and self-growth app with guided practices for self-worth and confidence.
- Simple Habit: Short mindfulness and mindset sessions to manage stress and boost self-belief during busy days.
(Note: These tools can complement therapy but are not substitutes for professional mental-health care.)
Final Thoughts
Imposter syndrome may not vanish overnight, but addressing it step by step can help you recognize your true abilities and embrace your successes. With practice, self-compassion, and support, you can loosen the grip of self-doubt and experience your achievements as genuine and earned.
“The fear of being found out never really goes away—you just learn to remind yourself that you earned your place.” — Valerie Young, Ed.D.
⚠️ If you’re experiencing a mental health crisis:
- Call or text 988 in the U.S. to connect with the Suicide & Crisis Lifeline.
- Or text HOME to 741741 for the Crisis Text Line.
- Outside the U.S., please look up local emergency numbers.
You don’t have to go through it alone—help is available 24/7.