Imposter Syndrome
Understanding and Overcoming It
The GCC exists to promote quality and ethical coaching practices, build meaningful connections with peers, and provide inclusive support for coaches across the world. We offer resources, activities, conversations, and collaboration needed for coaches to thrive.
A friend once confided in me, “If I launch my website, everyone will see me! My friends and family will immediately know I’m no expert—I’m just pretending to be professional. Eventually, everyone will figure it out.”
I was stunned. Her words reflected a deep and harsh self-criticism. For her, this belief was a paralyzing truth. For over four months, it kept her from publishing her website. Instead, she busied herself with endless tweaks and adjustments, calling them “necessary” but knowing they were excuses. “It’s not ready yet,” she’d insist. But deep down, she feared it never would be. Even if her work had been perfect, the fear of being exposed as a fraud held her back.
She’s not alone. In my 20+ years of experience, I’ve had nearly identical conversations with over 200 coaches—all of whom were courageous enough to open up. The true number of people grappling with these feelings is undoubtedly much higher. This experience has a name: Imposter Syndrome.
In fact, coaches struggling with Imposter Syndrome is part of the reason we formed the Global Coaches Coalition, but more about that later.
What Is Imposter Syndrome?
Imposter Syndrome (IS) was first identified in the late 1970s by psychologists Pauline Clance and Suzanne Imes. It refers to a pattern of thinking where individuals doubt their abilities and live in constant fear of being exposed as "frauds." Even with clear evidence of their accomplishments, people with IS struggle to internalize their success, instead attributing it to luck, timing, or other external factors.
According to the researches, six characteristics define the phenomenon:
The Impostor Cycle:
This cycle begins with an achievement-related task. Anxiety, self-doubt, or worry creep in, often leading to over-preparation or procrastination followed by frantic effort. Even after completing the task successfully, individuals attribute their success to luck or excessive effort rather than their abilities. This reinforces self-doubt and perpetuates the cycle.
The Need to Be Special or the Very Best:
People with IS compare themselves to others and feel a strong need to stand out. If their skills aren’t uniquely exceptional, they devalue their abilities and believe they’re inadequate.
Superhuman Expectations:
Imposters often set excessively high and sometimes unattainable standards for themselves. Falling short of these unrealistic expectations leads to feelings of failure.
Fear of Failure:
There’s a deep-seated anxiety about making mistakes, as they fear failure will expose their supposed incompetence.
Undermining Achievements and Rejecting Praise:
Successes are often attributed to external factors like luck or help from others, and positive feedback is dismissed as unearned or insincere.
Fear and Guilt About Success:
Achievements can feel isolating, causing individuals to worry they won’t live up to increased expectations. This compounds feelings of fraudulence and self-doubt.
Why Does Imposter Syndrome Happen?
Two major contributors to IS are core beliefs and cognitive distortions.
Core Beliefs: Deep-seated feelings of incompetence or unworthiness often take root early in life. These mental scripts convince people that their achievements are undeserved and success is merely a fluke.
Cognitive Distortions: These are thinking patterns that distort reality and fuel feelings of fraudulence. Common examples include:
All-or-nothing thinking: Viewing situations in extremes, “I’m either a total fraud or a complete success.”
Disqualifying the positive: Ignoring achievements and focusing only on failures, “That win doesn’t count; it was just luck.”
Jumping to conclusions: Assuming the worst without evidence, “I’m sure my coworkers think I’m unqualified.”
Mental filtering: Only noticing details that support the imposter belief, “My boss didn’t praise my work, so I must have done poorly.”
Catastrophizing: Expecting disaster, “If people find out, I’ll lose my job and reputation.”
Emotional reasoning: Equating feelings with facts, “I feel like a fraud, so it must be true.”
Should statements: Imposing rigid expectations on oneself, “I should be perfect at this by now.”
Overgeneralization: Turning one mistake into a sweeping judgment, “I made one mistake, so I’m clearly not cut out for this.”
The Psychological Impact of Imposter Syndrome
The effects of IS are far-reaching, impacting both mental and physical well-being:
Mental Health Challenges:
The constant fear of being exposed as a "fraud" keeps the brain in a heightened state of stress, leading to elevated cortisol levels, exhaustion, and weakened immunity.
The imposter phenomenon is linked to higher compassion fatigue and lower compassion satisfaction, regardless of age or years of experience. People with low compassion satisfaction and high burnout are particularly prone to imposter feelings.
IS is closely linked to anxiety and depression. Persistent self-doubt amplifies negative emotions like shame and guilt, creating cycles of emotional distress.
Over time, self-criticism dominates, focusing attention on flaws while ignoring strengths and reinforcing self-doubt, further reducing confidence.
Career Stagnation:
Fear of failure and perceived lack of skill, stemming from IS, often prevent individuals from pursuing promotions, leadership roles, or new opportunities. This self-sabotage results in missed chances and career dissatisfaction.
Impaired Decision-Making and Productivity:
Perfectionism and overthinking lead to procrastination or spending excessive time on minor details, delaying meaningful progress and reducing productivity.
Disconnected Relationships:
Fear of judgment, a root cause of imposter syndrome, can lead to social withdrawal, making it harder to build connections. This isolation often affects both personal and professional relationships.
Challenges for Teams and Organizations:
When individuals underperform or overcompensate due to IS, it affects teams. Morale, innovation, and efficiency may all suffer.
Practical Strategies to Overcome Imposter Syndrome
The good news is that IS is not a life sentence. Here are some practical steps to challenge and reframe these feelings:
Identify Cognitive Distortions: Notice when your thoughts follow one of the patterns listed above. Write them down to gain perspective. (NOTE: Join the Peer or Mentor Coaching group at the GCC)
Challenge Distortions With Evidence: Ask yourself, “What facts support this belief? What evidence contradicts it?” (NOTE: Grab a worksheet from the GCC Experiential Resource Library)
Reframe Your Perspective: Replace harsh self-criticism with a more balanced view. For example, instead of “I’m a fraud,” try, “I’m learning and growing, just like everyone else.” (NOTE: Use the GCC Social Network to connect with coaches around the world and expand your awareness)
Take Action Despite Self-Doubt: Build confidence by acting, even when you feel uncertain. Small wins add up over time. (NOTE: Join a GCC Co-Work Event for extra motivation and accountability)
Practice Self-Compassion: Remind yourself that nobody is perfect, and moments of doubt are part of being human. (NOTE: Stop by the GCC Store and get yourself a little something nice. A treat to reward yourself for what you have accomplished so far!)
Track and Celebrate Successes: Keep a journal of your accomplishments, no matter how small, and revisit it when self-doubt arises.
Seek Support From Professionals: Coaches, mentors, or therapists can offer invaluable guidance and tools for managing IS.
Embrace Imperfection: Accept your skills and abilities as they are, and remind yourself, "I am enough." (NOTE: And, together, we are even better!!)
Final Word: Believe in "I'm Enough"
We’ve all had moments of self-doubt—that nagging feeling of not being good enough and fearing we’ll be exposed. While these feelings can sometimes remind us we’re pushing our limits, it’s crucial they don’t take over and define our lives.
Understanding imposter syndrome is a powerful step. It affects people from all walks of life, but addressing it opens the door to realizing your full potential. If imposter syndrome is holding you or your clients back, try to shift its impact by embracing a growth mindset. View challenges as opportunities to learn and grow, and transform self-doubt into a springboard for improvement. Leverage the inner critic and the hesitation into progress. By recognizing these feelings and confronting them with self-awareness and compassion, you’ll unlock greater confidence and authenticity.
Remember, you’re not alone. With the right mindset and support, you can move forward with courage and clarity, leaving imposter syndrome behind as you embrace your true capabilities: "I am enough."
References
Clark, P., Holden, C., Russell, M., & Downs, H. (2022). The impostor phenomenon in mental health professionals: Relationships among compassion fatigue, burnout, and compassion satisfaction. Contemporary Family Therapy.
Sakulku, J. (2011). The impostor phenomenon. The Journal of Behavioral Science.
Chandra, S., Huebert, C. A., Crowley, E., & Das, A. M. (2019). Impostor syndrome: Could it be holding you or your mentees back? Chest.
Ojeda, L. (2024). Impostor phenomenon and burnout. PsycNET.
Clance, P. R. (1986). The impostor phenomenon: When success makes you feel like a fake. Bantam Books.
 | A guest post by
|