Breaking the Imposter Cycle: Understanding and Overcoming Imposter Syndrome

Understanding Imposter Syndrome and It’s Cycle

Imposter syndrome is a chronic experience of self-doubt and fear of being “exposed” as a fraud despite evident accomplishments.

Coined by psychologists Dr. Pauline Clance and Dr. Suzanne Imes in 1978, imposter syndrome describes how high achievers attribute their successes to luck or external factors, believing they don’t deserve their accomplishments.

Research suggests that up to 70% of people experience imposter syndrome at some point, particularly those in high-stakes professions.

Interestingly, this feeling isn’t just an isolated experience, it follows a predictable cycle, a loop of self-doubt followed by brief relief, only to return with greater intensity.

By recognising this cycle, we can understand the psychological process behind imposter syndrome and pinpoint opportunities to intervene, disrupting the loop and building a stronger sense of self-confidence.

So, let's dive into the imposter cycle, breaking down each step to help you recognise if you're stuck in it and discover ways to break free and reclaim your confidence.

The Imposter Cycle: A Repeating Loop of Self-Doubt

If you've ever felt a wave of self-doubt before starting a big task, then over-prepared to avoid failing, only to downplay your success afterward, you might be in the imposter cycle.

This cycle typically has six stages, and understanding each one can help you notice when you're slipping into self-doubt.

Step 1: Anxiety and Self-Doubt Before a Task– How the Imposter Cycle Begins

When a new task or opportunity comes up, it can trigger that familiar feeling of self-doubt.

You might start thinking, “What if I’m not good enough?” or “What if I fail and everyone finds out?”

This anxiety isn’t just in your head, it often shows up in physical ways, too, like a racing heart or tense muscles.

Many people with imposter syndrome feel they must meet impossibly high standards, a trait often linked to perfectionism

This first stage of the cycle sets the stage for what’s to come: a series of attempts to hide or compensate for this self-doubt.

Step 2: Coping Mechanisms in the Imposter Cycle – Over-Preparation or Procrastination

To manage this anxiety, you might turn to coping mechanisms like over-preparation or procrastination.

Over-preparation often comes from a need to be “perfect” to avoid criticism, while procrastination can be a way to delay the pressure of taking on the task.

Both strategies serve as temporary defences against self-doubt, but research shows that avoidance-based coping (like procrastination) can actually reinforce feelings of inadequacy, as you never allow yourself to fully engage with or overcome your fears.

Step 3: Achievement or Completion – Facing Success in the Imposter Cycle

You eventually complete the task, and the relief sets in.

You may even receive positive feedback or praise from others, which should make you feel accomplished.

However, the relief tends to be short-lived.

Instead of celebrating, you might think, “I barely pulled that off,” or feel like it was a lucky break.

This is often due to what psychologist Albert Bandura (1997) describes as negative reinforcement, where avoidance behaviours (like over-preparation) lead to a temporary sense of safety but also reinforce the idea that you can’t succeed without extraordinary effort.

Step 4: Short lived Satisfaction:

Maybe for a moment, you feel good, like the weight is finally off your shoulders.

You managed to finish the project, and nothing went wrong.

But this satisfaction is fleeting.

Even though you did well, your mind begins to fill with questions: “Was it really good enough?” or “What if I can’t replicate that next time?”

The relief slips away, and you’re left on edge, waiting for the next challenge to start the cycle all over again.

Step 5: Discounting Accomplishments: Undermining Success in the Imposter Cycle

Rather than accepting your success, you might start minimising it or attributing it to luck.

Thoughts like, “Anyone could have done it” or “It wasn’t that big of a deal”, creep in, making it difficult to internalise the achievement.

Recognising this step is crucial, acknowledging that you’re undermining yourself can be the first step to change.

By discounting accomplishments, you’re effectively blocking the chance to build confidence, feeding the imposter cycle.

Step 6: Continued Self-Doubt and Fear of Exposure: The Imposter Cycle Repeats

With each accomplishment discounted, self-doubt builds up again.

The fear of being “found out” returns, perhaps even stronger than before.

You start anticipating the next task with a sense of dread, feeling it’s only a matter of time before someone realises you’re not as competent as they think.

This renewed anxiety makes every new challenge feel more daunting, and the cycle repeats itself.

Understanding this stage can help you see how deeply imposter syndrome is rooted in a fear of exposure.

But it also shows where the cycle can be interrupted, with practice, you can begin to reframe these doubts and move toward genuine confidence.

How to Break the Imposter Cycle and Build Confidence

If you recognise yourself in this cycle, you're not alone, and you don't have to feel like this is how it will always be.

Breaking the imposter cycle is possible.

By replacing some of the self-doubt habits with positive, confidence-building practices, you can start seeing yourself in a new light.

Here are some strategies to help you get started.

1. Acknowledge and Normalise Self-Doubt – Embracing Self-Acceptance

The first step in breaking the imposter cycle is simply acknowledging that self-doubt is normal.

You're not alone in feeling this way; many high achievers have similar struggles.

Practising self-compassion can reduce that need to be perfect, making it easier to bounce back from self-doubt when it arises.

Tip: When self-doubt kicks in, think about what you would say to a friend in your shoes. Remind yourself that these feelings are common and don't define your abilities.

Related Blogs: Cultivating Self-Compassion: A Guide to Kindness Within

2. Reframe Negative Self-Talk to Break the Imposter Cycle

Your thoughts can either fuel self-doubt or help you rise above it.

Reframe those critical thoughts to be more constructive.

So instead of thinking, "I'm just not good enough," try shifting it to, "I'm learning and growing."

TIP: Catch yourself when you're being overly critical, and replace that thought with something encouraging, like "I put in the effort, and I earned this."

Related Blog: Why a Growth Mindset is Crucial for Achieving Your Goals and Enjoying Life

3. Celebrate Small Wins to Overcome the Imposter Cycle

One reason the imposter cycle persists is that we rarely pause to celebrate our achievements.

Start making it a habit to acknowledge small wins.

Reflecting on these accomplishments helps remind you that your success is the result of your abilities and effort.

Tip: Keep a journal where you jot down daily or weekly successes. Over time, you'll see a pattern of wins that reinforces your sense of achievement.

Related Blog: Why Is It So Hard to Accept Compliments? Understanding the Psychology Behind It and How to Embrace Praise

4. Challenge Perfectionism – A Key Step in Breaking the Imposter Cycle

Perfectionism and imposter syndrome go hand in hand.

Set "good enough" standards rather than always striving for perfection.

This doesn't mean lowering your quality of work; it means accepting that excellence doesn't require flawlessness.

TIP: Before starting a task, define what "good enough" looks like. Remind yourself that imperfection is part of the process, not a sign of inadequacy.

Related Blog: Understanding and Overcoming Perfectionism: A Personal Approach

5. Seek Constructive Feedback for Confidence and Growth

Rather than avoiding feedback out of fear, seek it from people you trust.

Constructive feedback can give you a realistic view of your strengths and areas to improve.

This helps you to see yourself more accurately and move away from self-doubt.

TIP: Ask a mentor or trusted friend for feedback on specific strengths. Use this input to guide your growth without letting it fuel self-criticism.

6. Visualise Success and Positive Outcomes – Shift the Imposter Mindset

Visualisation is a powerful tool for building confidence.

By mentally rehearsing success, you can reduce anxiety and prepare yourself for positive outcomes, helping to disrupt the imposter cycle.

Tip: Take a few minutes daily to visualise yourself succeeding in an upcoming task. Picture the steps you'll take and how capable you'll feel along the way.

7. Focus on Your Strengths and Skills: Building Self-Trust

Imposter syndrome thrives on focusing on flaws, so it's essential to remind yourself of your strengths.

Identify your unique skills and lean into them to build confidence.

Try This: Write down your strengths and keep the list where you can see it regularly. When self-doubt arises, review your list to reinforce your self-trust.

8. Talk to a Trusted Other – Share Your Imposter Feelings

Sometimes, just talking about your self-doubt can help.

Opening up to a friend, mentor, or coach lets you share your feelings and hear a supportive perspective that may help put things in context.

Tip: Reach out to someone you trust and share your imposter feelings. Just hearing that someone else understands can make a big difference.

We offer a 20 minute free consultation, book a time here.

Moving Forward: Transforming Self-Doubt into Self-Acceptance

Overcoming imposter syndrome isn't about eliminating self-doubt; it's about responding to it in healthier ways.

By understanding the imposter cycle, acknowledging accomplishments, and practising self-compassion, you can shift from self-doubt to self-acceptance.

Each step you take toward confidence helps you internalise your achievements and break free from the imposter loop.

Remember, self-acceptance is a process.

With these strategies, you can learn to embrace your strengths, acknowledge your growth, and cultivate a lasting sense of self-worth.