Maya Angelou published 11 books, earned more than 50 honorary doctorates, and read poetry at Bill Clinton's inauguration. Yet she said: "I have written 11 books, but each time I think: 'Uh oh, they're going to find out now. I've fooled everyone and they're going to catch me.'"
Albert Einstein, in the last weeks of his life, confessed to a friend that he felt "like an impostor, an involuntary swindler."
Tom Hanks, two-time Oscar winner: "No matter what you've accomplished, you just think: 'When are they going to find out I'm a fraud?'"
If people like this feel like frauds, what happens to the rest of us? The answer is: the same thing. And there's science behind it.
What Is Impostor Syndrome
The Definition
Impostor syndrome is a psychological pattern where you cannot internalize your achievements. No matter how much success you have, you attribute it to:
- Luck
- Timing
- Help from others
- Deception (conscious or not)
You believe you've fooled everyone around you and that, at any moment, you'll be "exposed."
It's Not a Disorder
Important: impostor syndrome is not in the DSM-5 (psychiatric diagnostic manual). It's not a mental illness — it's a thought pattern that can coexist with or aggravate other conditions.
Research from 2020 published in the Journal of General Internal Medicine estimated that 70% of people experience impostor syndrome at some point in their lives.
The Origins
The term was coined in 1978 by psychologists Pauline Rose Clance and Suzanne Imes, after studying high-achieving women. Initially, it was believed to affect women more, but later research shows that men are equally affected — they just express it differently.
The Five Types of Impostors
Dr. Valerie Young, researcher and author of "The Secret Thoughts of Successful Women," identified five profiles:
1. The Perfectionist
Characteristics:
- Sets extremely high goals
- Focuses on what went wrong, not what went right
- Feels like a failure if doesn't achieve 100%
Internal phrase: "If I can't do it perfectly, I shouldn't do it at all."
2. The Expert
Characteristics:
- Needs to know everything before starting
- Constantly seeks more certifications, courses, training
- Feels like a fraud when doesn't know something
Internal phrase: "I don't know enough yet to be considered an expert."
3. The Natural Genius
Characteristics:
- Believes competence should be innate
- Feels ashamed when needs to put in effort
- Gives up easily when doesn't learn quickly
Internal phrase: "If I were really smart, this would be easy."
4. The Soloist
Characteristics:
- Refuses to ask for help
- Believes needing assistance proves incompetence
- Prefers to struggle alone than admit difficulty
Internal phrase: "If I need help, it means I'm not capable."
5. The Superhuman
Characteristics:
- Works harder than everyone to "compensate"
- Measures competence by how many roles can juggle
- Feels stressed when not working
Internal phrase: "I need to be the best employee, parent, partner, friend — all at once."
Why Does This Happen?
Evolutionary Roots
Our brain evolved to detect threats. Being "exposed" as incompetent in a tribe could mean exclusion — and exclusion meant death. The fear of being discovered as a fraud is, in a sense, an ancient survival mechanism misfiring in the modern world.
Family Factors
Studies show correlations with:
- Overprotective parents: Child doesn't develop confidence in own abilities
- Highly critical parents: Child internalizes that nothing is good enough
- Families that overvalue achievement: Self-worth becomes tied to performance
Social Comparison
Social media amplified the problem. We compare our "behind the scenes" with others' "highlight reel." Everyone seems more competent, successful, and confident than they actually are.
Minority Groups
Research shows that people from underrepresented groups (women in STEM, minorities in corporate environments) have higher levels of impostor syndrome — partly due to real experiences of being questioned or underestimated.
The Real Cost
For Individuals
- Chronic anxiety: Constant fear of exposure
- Burnout: Working excessively to "compensate"
- Lost opportunities: Not applying for positions, projects, promotions
- Self-sabotage: Procrastination as protection ("if I don't really try, I didn't really fail")
For Organizations
A 2023 Harvard Business Review study estimated that impostor syndrome costs the American economy billions annually in:
- Lost productivity
- Turnover (people leaving positions for feeling inadequate)
- Unrealized innovation (ideas not shared)
How to Overcome: Evidence-Based Strategies
1. Reframe: Change the Interpretation
The problem isn't the feeling — it's the interpretation. Try:
From: "I feel like a fraud, so I must be a fraud."
To: "Feeling like a fraud is common and doesn't reflect reality. It's my brain trying to protect me from rejection."
2. Evidence Against the Thought
Keep an "achievement file":
- Positive emails
- Performance reviews
- Colleague feedback
- Completed projects
When impostor thoughts arise, consult the file. Not to convince yourself — to remember data your brain is conveniently ignoring.
3. Normalize the Conversation
Talking about impostor syndrome — with colleagues, mentors, or therapists — has two effects:
- You discover others feel the same
- The secret loses power
In studies, people who simply named the phenomenon had reduced symptoms.
4. Accept Imperfection
You will make mistakes. Everyone does. The question isn't "will I fail?" — it's "how will I respond when I fail?"
Exercise: Intentionally do something imperfect (send an email without reviewing three times, deliver something 90% ready). Observe: the world didn't end.
5. Cognitive Behavioral Therapy
For more severe cases, CBT is highly effective. A therapist helps to:
- Identify cognitive distortions
- Question evidence
- Develop alternative thoughts
A 2022 meta-analysis showed that CBT reduced impostor syndrome symptoms by 60% after 12 sessions.
The Useful Side
Not Everything Is Negative
In moderate doses, impostor syndrome can be adaptive:
Preparation: You prepare more because you don't assume it "will work out"
Humility: You keep learning instead of thinking you know everything
Empathy: You understand others' insecurities
The problem is when it paralyzes or causes significant suffering.
The Opposite Is Worse
The opposite of impostor syndrome is the Dunning-Kruger effect in its extreme form: incompetent people who genuinely believe they're exceptional.
Better to doubt yourself based on self-awareness than to have absolute certainty based on ignorance.
Conclusion: You're Not Alone
If you read this article and recognized yourself, know that you're in excellent company. Maya Angelou, Einstein, Meryl Streep, Neil Gaiman — all felt the same thing.
Impostor syndrome is, in a sense, a mark of people who think deeply about their own performance. It's uncomfortable, but treatable.
Next time the thought arises — "they're going to find out I'm a fraud" — remember:
- 70% of people feel this
- Your thoughts are not facts
- Feeling like a fraud doesn't mean you are one
You got where you are for a reason. Maybe it's time to start believing that.
Sources: Journal of General Internal Medicine, Harvard Business Review, American Psychological Association, "The Secret Thoughts of Successful Women" - Valerie Young. Updated February 2026.
