“I’ve always felt unworthy, as if I were a fraud.” These remarkably candid words came from none other than Justin Bieber, who recently opened up about his ongoing battle with imposter syndrome.
It was a deeply relatable moment; after all, these feelings aren’t reserved for global superstars.
Although some of the world’s most famous people have admitted to feeling like they’re just winging it – from Sydney Sweeney and Tina Fey to the legendary BAFTA winner and Academy Award nominee Brenda Blethyn – it’s a very common phenomenon for many who aren’t in the spotlight. In fact, many women find it particularly peaks during mid-life.
But why do we feel this way, and what exactly is imposter syndrome? To get to the heart of this emotional condition, we spoke with psychologist Sebastián Girona.
What is Imposter Syndrome? The “high-achiever” trap explained
As Girona explains: “Imposter syndrome is a psychological state affecting people who, despite being high achievers and clearly successful, feel they don’t actually deserve their accomplishments. These individuals often doubt their own success and live in constant fear that they’ll be ‘found out’ or exposed as a fraud.”
Girona notes that those suffering from it struggle to internalise their wins. “Instead of recognising their own talents, they tend to chalk their success up to sheer luck or the hard work of others. This thought eventually feels like a genuine truth, creating a persistent dread that someone will realise they haven’t actually earned what they’ve achieved.”
According to the psychologist, the hallmark of the condition is a “distorted self-image”. Even when faced with undeniable proof of their competence, they continue to second-guess themselves. “The syndrome isn’t about a lack of success; on the contrary, it typically affects those who are doing incredibly well,” he points out.
He adds that those most at risk are often high-achieving perfectionists who may already struggle with low self-esteem or a tendency to ruminate. “Overthinking is often the root cause,” he notes. A person becomes convinced that their negative self-perception is ‘spot on,’ taking their doubts as absolute facts.
Common symptoms: How to recognise if you’re suffering in silence
Girona explains that the syndrome often rears its head during pivotal moments in a career – when the stakes are higher and the pressure is on. “It’s incredibly common for successful perfectionists who over-analyse every situation,” he says. Left unchecked, this mental state can lead to anxiety, insecurity and even depression.
© Getty Images/iStockphotoFurthermore, Girona highlights that the line between having high standards and developing imposter syndrome is paper-thin. A person who is very demanding of themselves can easily tip over into imposter syndrome – if they’re facing much more stress or bigger challenges, that internal pressure can transition into these types of thoughts.
Other red flags Girona points out are:
“These people often feel that a single mistake will ‘expose’ their supposed incompetence,” he concludes.
The physical toll: Why self-doubt causes headaches and fatigue
Impostor syndrome adds an extra layer of anxiety to your mental health. “The constant fear of being discovered generates additional internal stress, which can negatively impact both your professional and personal life,” explains the psychologist.
© Getty ImagesThe expert explains that the negative thoughts characteristic of impostor syndrome always take the form of absolute certainties: “For example, a person might think they passed an exam due to pure luck or the professor’s sympathy, and not because of their own ability.”
This additional stress can also manifest physically as frequent headaches, insomnia or persistent fatigue. Emotionally, it can lead to “social withdrawal due to a fear of criticism or rejection”, says Girona. In the workplace, it may even cause people to turn down brilliant opportunities simply because they are terrified of failing.
How to overcome Imposter Syndrome
While completely eradicating imposter syndrome can be tricky, Girona insists its impact can be significantly dampened. “Think of it on a scale of one to ten. If your imposter syndrome is at a nine, it affects you every day, even at the weekend when you’re not working. But through therapy, you can bring that down to a three – allowing you to learn to live with it without damaging your self-esteem too much.”
© Getty ImagesThe key is learning to challenge your inner critic. “With Cognitive Behavioural Therapy (CBT) you can learn to manage imposter syndrome, allowing you to have more confidence in your daily life… It teaches you how to question and confront your negative thoughts through practical exercises.”
Practical tips to boost your self-esteem and silence your inner critic
- Keep a journal to record your personal and professional achievements.
- Try to accept compliments without dismissing or deflecting.
- Practise self compassion.
Last but certainly not least, advises the therapist, talk about your feelings with people you trust; they can often provide a much more objective perspective on your success.
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