So, you’re starting a new job, school, course or role. You’ve got through the interviews, read the handbooks and prepared as much as you can. You’re ready to walk through the door and begin the next chapter of your life.

Then you look around at your peers and colleagues, and the doubts start to creep in.

It may start with thoughts such as, “I don’t deserve to be here; everyone else seems so much smarter than me,” or “Eventually, people will find out that I don’t really belong here.”

Do these thoughts ring any bells? I know they have for me at times. The trouble is, this inner voice can become especially loud when we are starting a new job, joining a new course, or entering an unfamiliar social environment. We may begin listening to all the reasons why we should not be there, guided by a persistent inner critic that tries to keep us safely inside our comfort zone.

Here is the thing: imposter syndrome is more common than many people realise, and it is not actually clinical syndrome.

Background

Although imposter syndrome is talked about a lot today, the idea has been around for several decades. In 1978, psychologists Pauline Clance and Suzanne Imes described what they called the “imposter phenomenon” after noticing a pattern among high-achieving women who, despite clear evidence of their ability and success, still felt as though they did not truly deserve their achievements.

Since then, it has become clear that these feelings can affect people of all genders and backgrounds. They often show up during times of change, pressure or comparison, such as starting a new role, studying, building a business or stepping into unfamiliar social spaces. In a world where social media can make everyone else’s lives look polished and effortless, it is easy to feel as though we are falling behind or not measuring up.

Characteristics

• Constantly questioning yourself: You might find yourself thinking, “Am I really good enough for this?” even when there is evidence that you are capable.
• Worrying you will be “found out”: There can be a fear that others will eventually realise you are not as confident, skilled or knowledgeable as they think you are.
• Feeling pressure to get everything right: Mistakes may feel bigger than they are, and you might hold yourself to standards you would never expect from someone else.
• Overworking or putting things off: Some people cope by working extra hard to prove themselves, while others delay tasks because the fear of not doing well feels overwhelming.
• Brushing off your achievements: Instead of allowing yourself to feel proud, you may explain success away as luck, timing or other people being kind.

Supportive Strategies to Reduce Imposter Syndrome

There is no single quick fix for imposter syndrome, but there are practical strategies that can make it easier to recognise, challenge, and reduce its impact. Research suggests that education, mentoring, counselling, resilience training and group support can all help people understand imposter feelings and respond to them in healthier ways.

• Define what “good enough” looks like: Imposter feelings often grow when expectations are vague or unrealistic. It can help to ask, “What would be enough in this situation?” and “What evidence would show that I have done a good job?” Setting realistic standards gives the mind fewer opportunities to move the goalposts.

• Keep evidence of achievements: Writing down positive feedback, completed tasks and moments of progress can help challenge the belief that success is only due to luck. This is not about boasting; it is about building a more balanced and accurate view of your abilities.

• Talk about it with trusted people: Imposter syndrome often feels worse when it is kept private. Speaking with a mentor, manager, colleague, or friend can normalise the experience and reduce the sense of isolation. Supportive conversations can also offer a more realistic view of strengths, progress, and areas for development.

• Reframe the inner critical voice: Instead of accepting thoughts such as “I am not good enough” as facts, it can help to question them. A more balanced response might be, “I am still learning, but I have handled challenges before,” or “Feeling uncertain does not mean I am incapable.”

• Practice self-compassion: Many people respond to mistakes with harsh self-criticism. A more supportive approach is to speak to yourself as you would speak to someone you care about. This does not mean avoiding responsibility; it means recognising that learning, uncertainty and imperfection are normal parts of growth.

• Build resilience through reflection: Taking time to notice what helped you cope with previous challenges can strengthen confidence. This might include reflecting on skills you used, support you accessed, or small steps that helped you keep going. Over time, this creates evidence that you can manage difficult situations.

• Protect time for self-care: Rest, connection and enjoyable activities are not extras; they help regulate stress and reduce the pressure to constantly prove yourself. Spending time with friends or family, walking, meditating, creating something, or doing a hobby can all help recharge your emotional batteries.

• Seek professional support if needed: If imposter feelings are causing ongoing anxiety, low mood, burnout or avoidance, it may be helpful to speak with a counsellor, therapist or another qualified professional. Support can make it easier to understand the patterns behind these thoughts and develop healthier ways of responding.

In short, reducing imposter syndrome is not about becoming perfectly confident. It is about learning to notice self-doubt without letting it take over, while gradually building a kinder and more realistic view of yourself and your achievements.