What is Imposter Syndrome?
Imposter Syndrome (also known as the imposter phenomenon) is the ongoing experience of self-doubt and fear of being exposed as a fraud, even when there’s clear evidence of success or ability. We explore the 5 types of imposter syndrome and how to overcome them.
People with imposter feelings often explain achievements as luck, timing, or external help, rather than their own competence. Although it’s not a clinical diagnosis, it’s widely recognised as a significant factor in mental wellbeing, confidence, and career progression.
Research shows that imposter feelings can lead to anxiety, stress, perfectionism, and even burnout. It’s common among high-achievers, leaders, academics, and professionals in high-pressure environments. It’s something that frequently comes up with clients at Planet Positive Change. We’re often asked, ‘How do I overcome it?’
(Sources: Clance & Imes, 1978; Psychology Today; NCBI)
Why It Matters
Imposter Syndrome can make talented people hold themselves back. They may avoid applying for promotions, downplay achievements, or overwork to “prove” their worth.
Understanding what’s driving your imposter thoughts is the first step to stopping the cycle.
The 5 Types of Imposter Syndrome
Psychologist Valerie Young identified five common “types” of imposter syndrome. Each one is shaped by a different belief about what competence should look like. Recognising which one fits you best helps you reframe your thinking.
1. The Perfectionist
You set unrealistically high standards and focus on small mistakes instead of achievements.
You might think: “If I’m not flawless, I’m a fraud.”
Perfectionists often overwork and feel pressure to get everything 100% right.
2. The Expert
You believe you must know everything before you’re qualified to speak or act.
You might think: “If I don’t know every detail, I’m not good enough.”
Experts tend to delay projects, seek endless training, or feel crushed by uncertainty.
3. The Natural Genius
You equate success with speed and ease. If something feels difficult, you assume you’re not good at it.
You might think: “If I can’t master this straight away, I’m not capable.”
This type struggles with persistence and sees effort as failure instead of learning.
4. The Soloist
You believe asking for help shows weakness. You feel you must achieve everything on your own.
You might think: “If I need support, I’m not really competent.”
Soloists find it hard to delegate or seek mentorship, even when it would help.
5. The Super-Person (or Superhero)
You try to excel in every role — at work, home, relationships, side projects — and feel guilty when you can’t keep up.
You might think: “If I can’t do it all, I’ve failed.”
This type is prone to burnout and self-criticism when juggling multiple responsibilities.
(Source: Valerie Young, impostorsyndrome.com)
The 5 Types of Imposter Syndrome: Common Causes
Imposter feelings are rarely random. They’re shaped by both personal and social factors:
- Personality: perfectionism, self-criticism, and low self-efficacy can contribute.
- Upbringing: high parental expectations or mixed messages about achievement.
- Transitions: starting a new job, role, or environment can trigger feelings of fraudulence.
- Representation: people from under-represented groups may experience extra pressure to prove themselves.
- Work culture: competitive, high-performance environments that don’t normalise mistakes can intensify imposter thoughts.
(Sources: Clance & Imes, 1978; Frontiers in Psychology)
7 Practical Tips to Overcome Imposter Syndrome
1. Name your type.
Identify which of the five patterns resonates with you. Naming it reduces shame and gives you something specific to work on.
2. Reframe your inner rule book.
Challenge rigid beliefs about competence — such as “I must be perfect” or “I should always know the answer.” Replace them with realistic, growth-oriented statements like “I’m allowed to learn as I go.”
3. Keep a success file.
Write down positive feedback, compliments, and achievements. When self-doubt appears, look back at the evidence of your skills and effort.
4. Practise asking for help.
If you lean toward the Soloist pattern, remind yourself that collaboration is a strength. Reach out to mentors, peers, or colleagues.
5. Redefine success.
Instead of chasing perfection, aim for “good enough.” Success is progress, not flawlessness.
6. Focus on learning, not knowing.
The Expert and Natural Genius types benefit from reframing challenges as opportunities to grow — not as proof of incompetence.
7. Create a supportive environment.
Leaders can help by normalising vulnerability, sharing their own experiences, and rewarding effort and learning — not just outcomes.
(Sources: Valerie Young; Pauline Clance; Verywell Mind)
The 5 Types of Imposter Syndrome: Final Thoughts
Imposter Syndrome affects people at every career stage — from students to CEOs. Recognising your pattern and reframing your beliefs are powerful first steps toward confidence.
When you move from “I don’t belong” to “I earned this”, you break the imposter cycle and open space for growth, creativity, and authentic success.
How Planet Positive Change Can Help
At Planet Positive Change, we’ve spent over 20 years working with Fortune 100s, universities, NGOs and organisations around the world, helping individuals and teams translate insight into sustainable high performance.
Our Imposter Syndrome Workshop helps leaders and professionals:
- Understand the psychology behind imposter thoughts.
- Recognise personal triggers and reframe inner narratives.
- Apply practical cognitive and emotional tools for confidence and authenticity.
- Build psychologically safe team cultures where learning replaces fear.
- Imposter syndrome tips that you can implement immediately
Discover more about our courses here. All of our workshops are designed to be bespoke to your organisation, shaped around the real challenges your teams face. Participants receive practical toolkits, reflective resources and post-training support to sustain change.
