3 Ways Impostor Syndrome is Controlling Your Success

Q: How do I know if I have impostor syndrome or just healthy self-doubt?

A: Healthy self-doubt motivates growth without major distress. Impostor syndrome persists despite evidence of competence, causes chronic anxiety or physical symptoms, and blocks enjoyment of achievements. If you credit success to luck, fear being “found out,” or have fight-or-flight responses in safe settings, you may be facing impostor syndrome.

Q: Can impostor syndrome be linked to childhood trauma?

A: Yes, research consistently shows connections between early developmental experiences and impostor syndrome in adulthood. Events like parental abandonment, inconsistent caregiving, family financial instability, or messages that love was conditional on achievement can create survival patterns in children. These patterns become encoded in the nervous system and resurface as impostor feelings when triggered by adult success or recognition. See research in the NIH database for context.

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Q: What’s the difference between Internal Family Systems (IFS) and traditional talk therapy for impostor syndrome?

A: Traditional talk therapy often focuses on changing thought patterns or building coping strategies. Internal Family Systems takes a different approach by recognizing that impostor feelings come from protective “parts” developed in childhood. Rather than trying to eliminate these parts, IFS helps you develop compassion for them and understand their protective purpose. The goal is internal harmony, helping all parts work together rather than against each other. This approach often leads to deeper, more lasting change because it addresses the root cause rather than just managing symptoms.

Q: How does Somatic Experiencing help with symptoms of impostor syndrome?

A: Somatic Experiencing (SE) works by addressing the body’s stress responses that often accompany impostor syndrome, like tightness in the chest, shallow breathing, or a racing heart. These sensations aren’t random; they’re incomplete “fight-or-flight” reactions stored in the nervous system. SE helps you process them safely by guiding you to notice and release tension in small, manageable doses. This process, called pendulation, teaches your body to move between stress and calm more smoothly, building resilience and a sense of safety.

Research suggests that SE can reduce physical and emotional distress by restoring balance in the nervous system. A 2021 review found that body-based therapies like Somatic Experiencing can effectively reduce somatic and affective symptoms while improving overall wellbeing (Kuhfuß et al., 2021).

Q: Who is most at risk for developing imposter syndrome?

A: Impostor syndrome is most common among high achievers, perfectionists, and people entering new or competitive environments. Research from Harvard Medical School shows that women, first-generation professionals, and individuals from underrepresented groups are especially at risk. This is often linked to facing higher performance pressure and fewer visible role models who share their background.

Early life experiences also play a role, people who grew up with inconsistent praise, conditional approval, or strong emphasis on achievement may internalize a belief that their worth depends on success. While impostor syndrome can affect anyone, studies estimate that up to 70% of people experience it at least once in their lives.

Q: How long does healing take with trauma-informed therapy?

A: It varies by person. Factors like the depth of past trauma, current support, and consistency in therapy all affect the pace. Some people feel relief within weeks, while deeper change usually takes several months to a year.

Unlike short-term coping methods, trauma-informed therapies such as Internal Family Systems (IFS) and Somatic Experiencing (SE) focus on healing the root causes, helping you rebuild safety, self-trust, and confidence.

A research paper from Frontiers in Psychology found that Somatic Experiencing significantly reduced trauma and depression symptoms over time (Brom et al., 2017).