How to Deal with Imposter Syndrome: A UK Guide

Posted by: Therapy-with-Ben

Tackling imposter syndrome means first recognising those feelings of being a fraud for what they are: a distorted perception, not objective reality. The next step is to actively challenge them. It all starts by figuring out your specific "imposter type" and what sets it off. Once you have that, you can start reframing your inner narrative using practical, proven strategies.

That Nagging Feeling You Are a Fraud

Do you ever look at what you’ve achieved—a promotion, a hard-won project, a bit of praise—and hear a little voice whispering that you don't really deserve it? That you’re just a fraud, and it's only a matter of time before you get found out?

If that sounds familiar, you're experiencing the core of imposter syndrome. It’s not an official diagnosis you’d find in a medical book, but it is an incredibly common psychological pattern, especially among people who are good at what they do.

It’s that internal feeling of being an intellectual fake, where you put your success down to pure luck or tricking people into thinking you’re more competent than you feel. You are far from alone in this. A 2023 YouGov survey of UK workers revealed that nearly three in five (58%) have these feelings, with women and younger people often hit the hardest. You can find more detail on this in OnRec.com's report on imposter syndrome in the UK workplace.

Understanding the Five Core Patterns

To really get a handle on how to deal with imposter syndrome, it helps to know which flavour of it you’re dealing with. Researchers have pinned down five common patterns. You might see a bit of yourself in a few of them, but usually, one stands out as the main driver of your self-doubt. Pinpointing your dominant type gives you a real starting point for understanding why you feel this way.

This diagram shows how different mindsets can all lead back to that same feeling of being a fraud.

As you can see, whether it's perfectionism or feeling like you have to go it alone, the destination is often the same: that sense of being an imposter.

Let's break down the five types.

The Five Types of Imposter Syndrome

This table offers a quick summary to help you spot which pattern feels most familiar.

Type	Core Belief
The Perfectionist	"If it's not 100% perfect, it's a failure. I should have done better."
The Superwoman/man	"I'm not as capable as my peers, so I must work harder and longer to keep up."
The Natural Genius	"If I have to work hard at this, it means I'm not really good enough."
The Soloist	"I must do everything myself. Asking for help proves I'm a fraud."
The Expert	"I will be exposed as a fake if I don't know absolutely everything."

Thinking about which of these core beliefs drives your feelings is a massive step forward.

Digging a Little Deeper

Let’s look at what sits behind each of these types:

• The Perfectionist: Sets impossibly high standards. If they get 99% of the way there, they don't see the success; they fixate on the 1% they missed. This fuels a constant sense of inadequacy.

• The Superwoman/man: Believes they are a fraud among their colleagues, so they overcompensate by working harder and longer than everyone else just to "measure up." They feel pressure to excel in every area of life and get stressed if they aren't constantly achieving something.

• The Natural Genius: Believes that true competence should be easy, almost effortless. If they have to struggle or put in a lot of effort, they see it as proof they're an imposter. There's a lot of shame tied to not "getting" something instantly.

• The Soloist: Feels a powerful need to accomplish everything alone. For them, asking for help isn't just difficult—it's a sign of weakness and an admission of failure. They'll often refuse help just to keep up appearances.

• The Expert: Lives in fear of being exposed as inexperienced or unknowledgeable. They feel they'll never know enough. This is the person who won't apply for a job unless they meet every single requirement and is always chasing another certification to feel legitimate.

It's important to realise that experiencing imposter syndrome is often a sign that you care deeply about the quality of your work. The problem isn't your commitment; it's that your perception of your own abilities has become distorted.

By identifying which of these patterns resonates most, you take the first crucial step. You're no longer wrestling with a vague, overwhelming feeling of being a fraud. Instead, you're dealing with a specific, recognisable pattern of thought—and a pattern is something you can understand, challenge, and ultimately, change.

Pinpointing Your Personal Triggers

That nagging feeling of being a fraud rarely just pops up out of the blue. It’s almost always set off by something specific—a trigger that flips a switch in your brain, waking up your inner critic and making you doubt everything you thought you knew about your own abilities. Getting to know these personal triggers is a massive step in learning how to deal with imposter syndrome, because it moves you from simply reacting to those feelings to proactively managing them.

These triggers are surprisingly common, especially in professional settings here in the UK. Have a think about the last time you felt that wave of self-doubt wash over you. Was it when you started a new job? Perhaps you were handed a promotion or found yourself leading a high-pressure project? Even something positive, like getting unexpected praise, can be a powerful trigger, leaving you with that sinking feeling that you've managed to fool everyone yet again.

External vs Internal Triggers

To really get to the bottom of it, it helps to understand the two main types of triggers.

External triggers are the situations or events happening around you. These are often the easier ones to spot.

• New Responsibilities: Taking on a new role or a project that pushes you out of your comfort zone can easily make you feel out of your depth, even if you’re perfectly qualified.

• High-Stakes Environments: A workplace culture that obsesses over constant achievement and leaves no room for mistakes can be a real breeding ground for these feelings.

• Receiving Feedback: For anyone with imposter tendencies, even well-intentioned constructive criticism can feel like a crushing confirmation that they just aren't good enough.

• Someone Else’s Success: Seeing a colleague's win can sometimes kickstart a spiral of comparison, making you feel inadequate in contrast.

Internal triggers, on the other hand, are all about your own thought patterns and beliefs. They're often more subtle but can pack just as much of a punch.

• Perfectionism: If you have that relentless drive to be flawless, any tiny perceived mistake can feel like a catastrophic failure.

• Comparing Yourself: Constantly measuring your own skills, progress, or success against others is a surefire way to feel like you’re falling behind.

• Self-Doubt: This is probably the most common trigger of all—that deep-seated, underlying belief that you just don't have what it takes.

Research backs this up. A 2022 national study of UK adults found that the number one trigger for imposter syndrome was their own self-doubt, cited by a whopping 38% of people. This was followed by criticism (23%), having to ask for help (20%), and comparing themselves to high-flying colleagues (16%). You can read more about the common workplace triggers in this UK study.

Becoming a detective of your own thought patterns is key. When you can identify exactly what pushes your buttons, you can prepare yourself, rather than being caught off guard by that familiar wave of anxiety.

A Simple Way to Start Reflecting

To start spotting your triggers, you need to look for patterns. The very next time you feel that imposter feeling creeping in, just pause. Ask yourself a few simple but powerful questions and maybe jot down the answers in a notebook or a file on your computer.

1. What just happened? Be specific. Did you just get an email from your boss? Were you asked to lead a team meeting? Did you see a colleague's promotion on LinkedIn?

2. What was I thinking right before I felt this way? Try to capture the exact thought. Was it, "I can't do this," or "They're going to find out I'm clueless," or maybe, "Everyone else is so much better at this"?

3. How did I feel physically and emotionally? Did your stomach clench? Did you feel a hot flush of anxiety? Naming the physical and emotional reaction helps you recognise it much faster the next time it happens.

By consistently practising this little bit of self-reflection, you'll start to see a clear link between certain situations (the 'when') and your internal response (the 'why'). This awareness is the absolute foundation for change. It means you can anticipate these moments and get ready to challenge those negative thoughts before they take over, putting you firmly back in the driving seat.

Practical Strategies to Reframe Your Inner Narrative

So, you’ve got a better handle on what sets off that inner critic. Now it’s time to get practical. We need to build a toolkit to actively challenge and rewrite that nagging internal script.

This isn't about slapping on a "think positive" plaster and hoping for the best. It’s about learning specific, evidence-backed techniques that let you stand up to your inner critic, question its flimsy logic, and slowly turn down its volume for good.

Think of these strategies like exercises for your mind. The more you practise, the stronger you'll get at managing those imposter thoughts, and the easier it will be to see your skills and successes for what they really are.

Practise Cognitive Reframing

Cognitive reframing is a powerful tool that comes straight from cognitive behavioural therapy (CBT). The whole idea is to catch a negative thought, hold it up to the light, examine the real evidence, and then consciously swap it for a more balanced and realistic one.

Let’s walk through a common scenario. You’ve just wrapped up a huge project, and your boss is singing your praises in the team meeting. What’s your first thought? If it’s something like, "Pure luck. They have no idea I was barely holding it together and nearly tanked the whole thing," then it’s time to reframe.

Instead of letting that thought spiral, try this:

• Catch the thought: Just notice it. No judgement needed. "Ah, there's that imposter thought again."

• Challenge it: Ask yourself, "Okay, but what's the actual evidence here?" You might list things like, "I worked late for three weeks, I did all the research, I solved that nightmare problem with the supplier, and my teamwork was solid."

• Create a new thought: Now, build a more balanced statement based on that evidence. For example: "This project was tough, but my hard work and problem-solving skills are what got us this great result."

The goal isn’t to pretend luck doesn't exist. It's to stop letting "luck" get all the credit for your own skill, effort, and competence. You’ve earned this, so let yourself own it.

Run Behavioural Experiments

Sometimes the only way to prove a fear wrong is to face it head-on. In therapy, we call this a behavioural experiment. You take a belief driven by fear and deliberately test it in the real world to see if the catastrophe you’re predicting actually happens.

Imagine you never ask questions in meetings. The belief fuelling this is: "If I ask something 'stupid', everyone will finally see I don’t belong here, and I’ll lose all respect."

Here’s how you could run an experiment on that belief:

1. Define the Experiment: "Next team meeting, I'm going to ask a clarifying question about something I'm genuinely not sure about."

2. Predict the Outcome: "My prediction is that people will exchange sarcastic looks, my boss will look disappointed, and I’ll feel totally humiliated."

3. Run the Experiment: Take a deep breath, go to the meeting, and ask your question.

4. Review the Results: What was the reality? Chances are, someone answered your question without any drama. A few others probably nodded along, glad you asked. Then the meeting just… continued.

By doing this, you're gathering cold, hard evidence that directly contradicts your fear. The belief was that asking a question would be a professional disaster. The reality? It just led to clarity.

Cultivate Self-Compassion

Imposter syndrome absolutely thrives on harsh self-criticism. The most effective antidote is self-compassion—treating yourself with the same kindness you'd give to a friend who was having a tough time. It’s not about letting yourself off the hook; it's about acknowledging that being human means being imperfect.

If this concept is new to you, our guide to what is self-compassion and how it leads to kinder thinking is a brilliant starting point for building this skill.

A simple exercise is to try rephrasing your inner critic’s attacks with a more compassionate voice.

• Inner Critic: "You absolute idiot, you messed up that report. Everyone's going to know you're incompetent now."

• Compassionate Response: "Okay, I made a mistake. It happens, everyone does it. This is a chance to learn. I’ll fix it and know to double-check that part next time."

This shift can feel a bit strange at first, but it’s a crucial step in breaking the cycle of self-blame that keeps imposter feelings alive and kicking. This can be especially tough in an academic setting, so it's also worth exploring some practical strategies to beat imposter syndrome in adult learning where the pressure to know it all is intense.

Use Journaling to Track Facts Not Feelings

When you're in the grip of imposter syndrome, your feelings are not reliable narrators. They feel like facts, but they aren't. Journaling is a fantastic way to separate that emotional noise from the objective reality of your life. This isn't about writing a diary; it's about creating a logbook of evidence to use against your inner fraud.

Try these simple, targeted prompts:

• Weekly Wins Log: At the end of each week, jot down three things you accomplished. No win is too small. Did you fix a tricky bug? Help out a colleague? Get a nice email from a client? Write it down.

• Praise File: Keep a digital or physical folder where you save positive feedback. Every complimentary email, every bit of praise in a performance review—save it. When you feel like a fraud, open it up and read.

• Dismantling Perfectionism: When you finish something, ask yourself: "What went well with this?" before you jump to "What could have been better?" This forces you to acknowledge your successes first.

• Effort Tracker: Instead of focusing only on the final outcome, list the actual work you put in. Note the hours of research, the obstacles you overcame, and the specific skills you used. It shifts the focus from a vague result to the very real work you did.

These strategies aren't magic wands, but they are incredibly effective tools. By using them consistently, you can begin to build a much more resilient and realistic sense of your own capabilities, one thought and one action at a time.

Navigating Imposter Syndrome at Work

The workplace can feel like a minefield when you're wrestling with feelings of being a fraud. This is often where the stakes feel highest and that inner critic gets its megaphone out. Dealing with these feelings head-on requires some practical, in-the-moment skills to stop workplace triggers from tanking your confidence.

From taking credit for your own hard work to just daring to speak up in a meeting, these moments can feel incredibly exposing. The trick is to have a few simple actions and even some conversational scripts ready to go. This can turn high-anxiety situations into real opportunities to build resilience.

Handling Praise and Positive Feedback

Think about the last time someone complimented your work. What was your gut reaction? If you immediately jumped to downplay it with a classic, "Oh, it was nothing," or "Anyone could have done it," you're actively feeding that imposter voice.

The goal isn't to become arrogant, but to simply learn to accept praise with grace. It's about letting yourself acknowledge your own effort and skill.

Instead of deflecting, try one of these simple but powerful replies:

• "Thank you, I'm really proud of how that turned out."

• "Thank you, I appreciate you noticing. I put a lot of work into it."

• "Thanks, it was a team effort, and I’m pleased with my part in it."

These phrases do more than just sound polite; they're internally validating. You're consciously connecting your hard work to the positive result, which slowly helps to rewrite that nagging story that your successes are just lucky accidents.

Speaking Up and Sharing Your Ideas

The fear of being "found out" often leads to one thing in meetings: silence. You might have a brilliant idea or a vital question, but the worry of sounding foolish keeps your mouth shut. All this does is reinforce the belief that you have nothing of value to add.

To break the cycle, you have to start small. Give yourself a tiny, manageable goal for your next meeting, like aiming to make just one single contribution.

It could be something as simple as:

• Asking a clarifying question ("Could you expand on that point for me?").

• Agreeing with a colleague and adding a thought ("That's a great point, and I think we could also consider...").

• Sharing one brief observation or piece of data.

Every time you speak up and the disaster you imagined doesn't happen, you give your brain solid proof that your voice is valid. It's a kind of gradual exposure therapy that genuinely builds confidence over time. This anxiety can often be tangled up with other feelings, and you can find more ways to manage this in our guide on how to deal with workplace anxiety.

Find a Reality Checker

When you're trapped inside your own head, your perspective can get seriously warped. That's why having a "reality checker" is such a game-changer. This could be a trusted colleague, a mentor, or even a manager whose judgement you respect and who can give you an objective view of your work.

When your inner critic tells you you've failed, a reality-checker can provide the grounded, evidence-based perspective you need to see the situation clearly. They act as an external mirror, reflecting a more accurate version of your capabilities.

Try scheduling a regular, informal catch-up. When you're feeling like a fraud after a tough project, you can ask them directly: "I'm feeling like I didn't handle that well. From your perspective, what went well and what could have been improved?" Their balanced feedback can be the perfect antidote to your all-or-nothing imposter thinking.

Fostering a Supportive Team Culture

If you're in a leadership position, you have a real opportunity to create an environment where imposter syndrome struggles to take root. This is all about fostering psychological safety, where your team feels safe enough to be human—to ask questions, own up to mistakes, and be a bit vulnerable without fearing the consequences.

As a leader, you can actively push back against imposter syndrome by:

• Normalising challenges: Share your own stories of struggles and how you worked through them.

• Praising effort, not just outcomes: Acknowledge the hard work that goes into a project, even if the final result wasn't perfect.

• Promoting collaboration over competition: Build a culture where asking for help is seen as a strength, not a weakness.

The dynamics at work are a massive factor. UK research has shown that comparing ourselves to our colleagues is the number one trigger, affecting 53% of people. This is followed by high-pressure projects (37%) and receiving negative feedback (35%). For a more in-depth look at practical steps for your professional life, it's worth exploring the various strategies for overcoming imposter syndrome at work.

When to Seek Professional Support

The strategies we've explored are powerful tools for managing those nagging imposter thoughts, and for many people, they're enough to turn down the volume on that inner critic. But sometimes, these feelings are so persistent or deeply rooted that they start to seriously get in the way of your life.

Recognising when you might need a bit of extra support isn't a sign of weakness. Far from it. It's a proactive and courageous step towards building genuine, lasting self-belief. If you’ve tried the self-help route and still feel stuck, it might be time to think about talking to a professional.

Signs It Is Time to Reach Out

It can be really hard to know when to make that call. Imposter syndrome has a nasty habit of convincing you that you should be able to handle this on your own.

Here are a few clear signs that professional support could make a real difference:

• Persistent Anxiety or Low Mood: The feeling of being a fraud isn't just an occasional visitor anymore. It's become a constant companion, fuelling anxiety, stress, or even symptoms of depression that cast a shadow over everything.

• Avoiding Opportunities: You find yourself turning down promotions, dodging new projects, or shying away from challenges you know you're capable of. The fear of being "found out" is actively holding you back.

• Burnout and Exhaustion: The pressure to over-prepare and work twice as hard as everyone else just to feel adequate is leaving you physically and emotionally drained. You’re constantly on edge, running on empty.

• Impact on Relationships: Your self-doubt is spilling over, affecting how you interact with colleagues, friends, or family. Maybe you’re withdrawing, becoming irritable, or just finding it hard to connect.

If any of this sounds familiar, please know that you don't have to carry this weight by yourself. Therapy offers a safe, confidential space to explore these feelings without any judgement.

Seeking therapy isn't about admitting defeat. It's about giving yourself the dedicated time and expert guidance to understand where these feelings come from and build effective, personalised strategies to move forward with real confidence.

How Therapy Can Make a Real Difference

Working with a qualified therapist gives you the chance to dig deeper than self-help alone often allows. It’s a collaborative process where we can get to the core of why you feel this way.

A therapist can help you to:

• Uncover the Roots: We can explore the origins of your imposter feelings, which might be linked to past experiences, family dynamics, or even things that happened early in your career. Understanding the 'why' is a massive step toward changing the pattern.

• Develop Personalised Strategies: We’ll move beyond generic advice to build a toolkit of coping mechanisms that are specifically designed for your unique triggers and thought patterns. It's all about finding what works for you.

• Challenge Core Beliefs: A therapist can help you see and challenge the deep-seated, often unconscious, beliefs you hold about your own worth and competence. This is where the most profound changes often happen.

• Build Lasting Self-Worth: Therapy isn't just about managing negative thoughts. It’s about building a stable and authentic sense of self-worth that isn't dependent on your next achievement or what other people think.

Finding the right person to guide you through this is vital. If you're not sure where to start, our practical guide on how to choose a therapist in the UK offers some really helpful pointers.

Flexible Therapy Options for Busy Lives

Here at Therapy with Ben, I get it. Life, especially for busy professionals, is demanding. That’s why I offer flexible approaches to counselling designed to fit into your life, not disrupt it.

You can choose from online therapy sessions, which give you the convenience to talk from wherever you feel most comfortable, or traditional face-to-face sessions here in Cheltenham.

I also offer 'walk-and-talk' therapy. It's a unique approach that combines a therapeutic conversation with the calming effects of being out in nature. Many people find that moving and talking outdoors feels less intense and makes it easier to open up.

Whatever your situation, reaching out is the first move. You don’t have to let imposter syndrome write your story.

A Few Final Thoughts and Common Questions

Before we finish, I want to address some of the questions that often come up when people first start to get to grips with imposter syndrome. Getting these cleared up can make a real difference in understanding what you're up against.

Is Imposter Syndrome a Recognised Mental Health Condition?

This is a great question, and the simple answer is no. You won’t find ‘imposter syndrome’ listed as a formal diagnosis in clinical manuals like the DSM-5.

It’s better understood as a psychological pattern or experience. It’s that internal feeling of being a fraud, constantly second-guessing your abilities, and waiting for someone to find you out.

However, while it isn't a standalone diagnosis, it often walks hand-in-hand with anxiety and depression. The persistent stress and self-doubt can easily feed into these conditions, which is why a therapist can be so helpful in untangling it all.

Can Imposter Syndrome Ever Go Away Completely?

For most of us, the goal isn't to completely silence that inner critic forever – that’s a pretty tall order. A more realistic and healthier aim is learning how to manage it.

Think of it as turning down the volume on that negative voice, not trying to get rid of it entirely. Through practice, you learn to spot those fraudulent thoughts the moment they pop up. Once you can see them for what they are – just thoughts, not facts – you can challenge them and stop them from controlling your decisions.

Even the most accomplished people you can think of have moments of self-doubt. The real difference is that they’ve built up the resilience to push through those feelings without letting them derail their progress.

The aim is to reach a point where your sense of self-worth is stronger than your moments of self-doubt. It’s about building a core of self-belief that remains steady, even when imposter feelings make a brief appearance.

How Can I Support a Colleague with Imposter Syndrome?

Supporting a colleague who seems to be struggling requires a bit of finesse and a lot of empathy. The first rule is to avoid playing armchair psychologist; trying to 'diagnose' them rarely helps and can feel quite judgemental.

Instead, your focus should be on creating an environment where people feel psychologically safe. Here are a few practical things you can try:

• Normalise the experience. Share your own moments of professional doubt. Something as simple as, "That was a really tough project; I definitely felt out of my depth at times," can open the door for others to feel less alone.

• Offer specific, evidence-based praise. Generic compliments like "Good job" are easy for an inner critic to dismiss. Try something concrete instead: "The way you handled that client presentation was brilliant. Your research was incredibly thorough and it made all the difference." This connects their actual effort to a successful outcome.

• Gently reinforce compliments. If they brush off praise with "Oh, it was a team effort," you can gently reinforce your point. A good reply would be, "I understand, but your specific contribution was crucial to its success."

Ultimately, the best thing you can do is help foster a team culture where asking for help and admitting you don't have all the answers is seen as a strength, not a weakness.

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If these patterns sound familiar and you feel that imposter syndrome is holding you back, you don’t have to navigate it alone. At Therapy with Ben, I provide a supportive space to explore these feelings and develop personalised strategies to build lasting confidence. To learn more or to book an initial chat, please visit https://www.therapy-with-ben.co.uk.