Understanding the “Imposter” Within
The Disconnect Between Success and Self-Belief
Do you often feel like you’ve “tricked” everyone into thinking you’re more competent than you actually are? Do you attribute your biggest achievements to luck, timing, or just hard work, while viewing your mistakes as proof of your inadequacy?
Common Signs You May Be Experiencing This:
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The Cycle of Over-Preparation: You work twice as hard as others just to ensure you don’t fail.
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Discounting Praise: When someone compliments your work, you think, “They’re just being nice” or “Anyone could have done that.”
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Fear of the “Reveal”: A persistent anxiety that one day, the people around you will realize you aren’t as smart as they think you are.
“The ‘imposter’ is not a diagnosis or a mental illness. It is a psychological pattern—a set of feelings that can be unlearned.” — Inspired by Clance & Imes
The Five Faces of Imposter Syndrome
Which “Competence Type” Are You?
Dr. Valerie Young, a leading expert on the subject, categorized the different ways imposter syndrome manifests based on how we define “competence.” Understanding your type is the first step toward breaking the cycle.
| Type | The Internal Rule | The "Imposter" Trigger |
|---|---|---|
| The Perfectionist | I must do everything 100% perfectly. | A minor flaw feels like a total failure. |
| The Natural Genius | I should get things right on the first try. | Having to struggle or practice makes you feel like a fraud. |
| The Soloist | I must do everything on my own. | Asking for help feels like admitting defeat. |
| The Expert | I must know every single detail before I start. | Not knowing one answer makes you feel unequipped. |
| The Superhuman | I should excel in every role (worker, parent, friend). | Falling short in one area makes you feel like a failure in all. |
How I Can Help
I provide a safe space to deconstruct these internal barriers. Together, we will work to:
Identify your specific Competence Type.
Develop tools to silence the “Inner Critic.”
Bridge the gap between your external achievements and your internal self-worth.
You’ve earned your seat at the table. It’s time you believed it.
Do You Feel Like a Fraud?
A Self-Reflection Tool for High Achievers
This short assessment is designed to help you identify the presence of “Imposter” feelings in your professional or academic life. While not a clinical diagnosis, your responses can provide insight into how you perceive your own success.
| Statement | Never (1) | Rarely (2) | Sometimes (3) | Often (4) | Always (5) |
|---|---|---|---|---|---|
| 1. I often succeed on a project, but I feel I’ve "fooled" people into thinking I’m more competent than I am. | □ | □ | □ | □ | □ |
| 2. I tend to attribute my accomplishments to luck, timing, or "being in the right place." | □ | □ | □ | □ | □ |
| 3. I fear that eventually, people will find out I am not as capable as they think. | □ | □ | □ | □ | □ |
| 4. When I receive praise, I struggle to believe it’s deserved or I downplay it immediately. | □ | □ | □ | □ | □ |
| 5. If I don't do something perfectly, I feel like a total failure. | □ | □ | □ | □ | □ |
| 6. I feel like I should know the answer to every question in my field without looking it up. | □ | □ | □ | □ | □ |
| 7. I am terrified of making a mistake, even a small one, because it might "expose" me. | □ | □ | □ | □ | □ |
| 8. I find it difficult to ask for help because I think it shows I’m a fraud. | □ | □ | □ | □ | □ |
| 9. I feel I must work much harder than others to prevent them from seeing my "deficiencies." | □ | □ | □ | □ | □ |
| 10. Even after a big win, I don't feel "successful"—I just feel a sense of relief that I survived. | □ | □ | □ | □ | □ |
Scoring Your Results
Add up the numbers associated with your answers to find your total score.
10 – 20: Minimal Imposter Feelings. You generally have a solid grasp of your worth, though everyone has the occasional moment of doubt.
21 – 35: Moderate Imposter Feelings. You likely experience “the fraud factor” in specific situations (like a new job or promotion). It may be holding you back from taking risks.
36 – 50: Frequent to Intense Imposter Feelings. These feelings are likely causing significant stress or burnout. You may be living in a state of constant anxiety despite your clear successes.
What Your Score Means
If your score is in the Moderate to Intense range, you are likely caught in what Dr. Pauline Rose Clance calls the “Imposter Cycle.” This cycle begins when you are assigned a task: you either over-prepare (work until exhaustion) or procrastinate (followed by a frantic rush). When you succeed, you don’t feel a sense of accomplishment. Instead, you think, “I only succeeded because I stayed up all night” or “I just got lucky this time.” The result? The next time a task comes up, the anxiety starts all over again because you haven’t internalized your success.
Take the Next Step
Knowing you have these feelings is the first step; learning to manage them is the second. In our sessions, we won’t just talk about your “lack of confidence”—we will actively dismantle the internal rules that keep you feeling like an outsider in your own life.