You Don’t Belong Here—And Other Lies We Tell Ourselves

"I feel like a fraud, and sooner or later, everyone is going to catch on."

If that statement sounds familiar, you’re in good company. A vast number of people, especially students, professionals, perfectionists, and those who are considered “high-achievers,” have at one point or another felt the same way. Sometimes we just can’t shake the feeling that we have faked our way into a place we don’t belong or are maybe even unqualified for. This phenomenon is known as imposter syndrome, and it is much more common than we care to admit.

Here we will dive into what imposter syndrome really is, how it presents itself in different aspects of our lives, and why it is so hard to escape that mindset. Why is it that, despite our best efforts, we feel as though we are just waiting for someone to pull us aside and say, “You’re not supposed to be here?” 

What Is Imposter Syndrome?

Though many of us can relate to these thoughts and feelings, we are not always sure of what the label of “imposter” necessarily means. Imposter syndrome is defined as the internal experience of believing that you are not as competent or capable as others perceive you to be; a pattern of behavior where people doubt their accomplishments and have a persistent fear of being exposed as a fraud (Dalla-Camina, 2018). It is a genuine struggle to internalize success. This internal experience can externally manifest in numerous ways:

• Doubting or downplaying accomplishments, despite clear indication of success.

• Having a habit of over-preparation.

• Claiming luck is responsible for positive outcomes.

• Fear of being exposed as a fraud, regardless of how qualified one is.

Folks from underrepresented backgrounds oftentimes disproportionately experience feelings of needing to “prove” oneself or engender a sense that they are less deserving of praise. Imposter syndrome often intersects with internalized homophobia, transphobia, sexism, and racism. Oppression reinforces feelings that are shaped socially through marginalization–unworthiness, inadequacy, and simply just not being “enough,” which are all feelings that coincide with the imposter phenomenon as well. People of color in predominantly white academic or professional surroundings frequently experience a heightened sense of imposter feelings, intensified through internalized racism and the belief that their success may only come from diversity quotas (Cokley et al., 2017). The intersectionality of imposter syndrome and internalized sexism, homophobia, and transphobia refers to the belief that their sex, gender identity, and/or sexual orientation discredits their accomplishments or professional abilities. This specifically affects women in male dominated fields (such as STEM and law), LGBTQ+ individuals who do not commonly see others like them in similar positions of success, and trans and nonbinary individuals who regularly experience misgendering. Overlapping forms of marginalization can especially make imposter feelings more intense, deepened through experiences of exclusion and conflict (Crenshaw, 1991). Even though these thoughts and emotions are not always representative of reality, they are substantial enough to shape our actions and hinder our growth, whether in a professional, educational, or personal sense. 

In clinical terms, the “Imposter Phenomenon” is not recognized formally in the The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR), despite the presence of real psychological patterns and their effects on one’s mental well-being. The phenomenon is often intertwined in other psychological situations, such as anxiety, depression, perfectionism, and low self-esteem. It is a persistent distortion of self-worth (Huecker et al. 2023). In other words, no, you are not just occasionally doubting your capabilities, nor are you just modest. 

The Classroom Setting

Have you ever sat through a lecture and felt like every other person in the room was smarter than you? Imposter syndrome can begin at any time, but for many, the initial experience begins in an academic setting. This can especially affect the learning of marginalized students (BIPOC), women in male-dominated fields (e.g. women in STEM), and first-generation students who are oftentimes less likely to find resources, community, and assistance that is afforded to their peers of other statuses and identities (Impostor Phenomenon in the Classroom, n.d.). 

Additionally, students may experience:

• Stereotyping that can lead students to either overcompensate or withdraw (fear of participation).

• A disconnection from classmates, peers, and professors reinforced by a lack of representation (disengagement).

• A competitive nature coupled with limited feedback/guidance.

Burnout and anxiety are common results of college students who experience these classroom dynamics. However, imposter feelings that develop in educational settings often extend into other aspects of life. It is important to recognize these patterns sooner rather than later to help mitigate a lasting impact. 

The Cycle

How do imposter feelings carry over into our personal and professional lives? The Imposter Cycle (2025), developed by clinicians at McLean Hospital, exemplifies just how this can happen:

It starts with an achievement. Instead of feeling proud of yourself, anxious thoughts and self-doubt creep in. When the time comes to attack the next challenge, you may either overcompensate and overwork, or avoid it completely. With success comes temporary relief, not the reinforcement of self-confidence. And every time you go to complete a task, the cycle repeats.

Using words like achievements, tasks, and challenges lead us to focus on the academic and professional context of the situation; maybe they remind you of an important exam or a job interview. What we often don’t realize is imposter syndrome can spill into our personal relationships with others, our relationship with ourselves, and our decision-making habits. We tend to mistake common human feelings for identity and label ourselves, reinforcing the psychological patterns that fuel imposter syndrome. Our personal and professional lives often blend together with stress, anxiety, and the emotional toll that feeling like a fraud takes on the mind. 

Moving Forward

So, now that we know what imposter syndrome truly means and how it manifests, what can be done? 

• We must be able to recognize the moments when we feel ourselves slipping into thought patterns of self-doubt and challenge ourselves not to behave in such a way that reinforces them. Feelings are not facts, and they do not have to control your ambition.

• Imposter syndrome taking root depends on silence and isolation, so you may find that talking about it helps. There is a larger community of those who share in your experience than you may think.

• Inclusive, nurturing academic and professional environments are a necessity. Employers and educators should work to create spaces that validate and celebrate success, regardless of the size or form it takes. 

Overall, changing your mindset is a lot easier said than done. Therapy can offer the right guidance and tools to aid in dismantling distorted self-image and building faith in oneself. The inner voice that tells you “you’re not meant to be here” is not reality. Your brain may be telling you that you’re an imposter, but that does not make it true. The next time you get that sinking feeling–the one many of us know all too well–remember that you are not alone, and you are always more capable than you feel. 

At Mosaic Therapy Collective, we are dedicated to offering inclusive, holistic care and strive to empower individuals on their journey to optimal health and wellness. Our team can help guide you through these imposter feelings and how they may intersect with anxiety, self-doubt and self-image, identity, and other life changes or transitions you may be experiencing. Visit https://www.mosaictherapyco.com to learn more about our services that may be helpful to you, or contact us at (720) 248-7318 & contact@mosaictherapyco.com.

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References

Cokley, K., McClain, S., Enciso, A., & Martinez, M. (2013). An examination of the impact of minority status stress and impostor feelings on the mental health of diverse ethnic minority college students. Journal of Multicultural Counseling and Development, 41(2), 82–95. https://doi.org/10.1002/j.2161-1912.2013.00029.x

Crenshaw, K. (1991). Mapping the margins: intersectionality, identity politics, and violence against women of color. In Stanford Law Review (Vols. 43–43, Issue 6, pp. 1241–1299). Stanford Law Review. https://blogs.law.columbia.edu/critique1313/files/2020/02/1229039.pdf

Dalla-Camina, M. (2018, September 4). Feeling like an imposter? Know what it is and what to do about it. Psychology Today. https://www.psychologytoday.com/us/blog/real-women/201809/the-reality-of-imposter-syndrome

Huecker, M. R., Shreffler, J., McKeny, P. T., & Davis, D. (2023, July 31). Imposter phenomenon. StatPearls - NCBI Bookshelf.  https://www.ncbi.nlm.nih.gov/books/NBK585058/

Impostor phenomenon in the classroom. (n.d.). Sheridan Center for Teaching and Learning | Brown University. https://sheridan.brown.edu/resources/inclusive-anti-racist-teaching/inclusive-teaching/impostor-phenomenon-classroom

Understanding and overcoming impostor syndrome | mclean hospital. (2025). https://www.mcleanhospital.org/essential/impostor-syndrome