The Hidden Link Between Anxiety and Imposter Syndrome
If you’re feeling stuck right now, doubting yourself, questioning your abilities, and wondering if you really belong—it’s okay to be here. You're not alone. These feelings can be heavy, and they can show up even when you’re doing well on the outside.
You might be questioning whether you really deserve your succes or worrying that someone might “find out” you’re not as capable as they think you are. These thoughts can feel incredibly isolating, and yet—they’re far more common than you might imagine.
This experience, often called impostor syndrome, tends to show up when you are doing fine, or even thriving, but you can’t shake the feeling that you’re a fraud. And if you live with anxiety, this feeling can be even more persistent. Anxiety feeds into impostor feelings and thoughts and even though it doesn’t feel that way, it is attempting to protect you to keep you safe.
What is Impostor Syndrome?
Impostor syndrome is the sense that you’re not as competent or capable as others perceive you to be, and that it’s only a matter of time before you’re exposed. Many of my clients who struggle with imposter syndrome also struggle with perfectionism, people-pleasing, and chronic self-criticism. They typically work hard, are successful, and still feel like they’re just “getting away with it.”
This isn’t because they’re not skilled or accomplished—it’s because their internal bar for “enough” is set impossibly high.
How Anxiety Makes It Worse
Anxiety adds a layer of intensity to these feelings. It thrives on hyper-awareness, scanning for what could go wrong, and often fixates on uncertainty or doubt. If your mind is constantly trying to anticipate danger or avoid failure, it’s easy to see how it might latch onto thoughts like:
“What if I’m not really qualified?”
“I just got lucky this time. I wont be able to do it again”
“If I make a mistake, everyone will know I’m not good enough.”
These thoughts aren’t facts—but anxiety makes them they feel urgent real. The anxious part of you causes these thoughts to become louder and more persuasive, making it harder to trust yourself.
Common Patterns to Notice
If anxiety and impostor syndrome are taking hold, you might notice certain patterns:
Perfectionism: Holding yourself to unrealistic standards, and feeling like anything less than perfect is a failure.
Avoidance: Avoiding opportunities or connections to avoid being “found out”
Minimizing: Discounting your achievements as flukes or luck.
Comparison: Measuring yourself against others and always feeling like you come up short.
These patterns don’t mean you’re broken. They’re ways your nervous system is trying to protect you.
What Helps?
The good news is: you don’t have to stay stuck in this loop. With some compassion and curiousity, you can begin to shift how you relate to these thoughts and feelings.
Here are a few steps that might help:
Name What’s Happening: When the impostor voice pipes up, try saying, “This is my anxiety talking.” Just naming it can create some distance between you and the thought.
Practice Self-Compassion: Notice how you speak to yourself. Would you say the same things to a close friend?
Keep a Praise File: Save kind words, positive feedback, or reminders of what you’ve accomplished. These can serve as helpful evidence when doubt shows up.
Talk About It: Impostor syndrome thrives in silence. Sharing how you feel with someone you trust—a friend, colleague, or therapist—can be incredibly validating.
Challenge the All or Nothing Thinking: Practice doing things “well enough,” and notice what happens when you give yourself permission to be human.
You’re Not Alone
Anxiety and impostor syndrome often go hand-in-hand, and they can make even the most capable, caring, and thoughtful people doubt themselves. These feelings are more common than they seem, and they often affect the people who care the most—those who show up with heart, integrity, and a desire to do things well.
If you’re noticing these patterns in your life and want support working through them, therapy can offer a space to explore where they come from, and how to loosen their grip. You don’t have to keep proving your worth—you already have it. I would be honored to support you from my Westchester therapy practice or for clients in NY or CT virtually.