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Imposter syndrome refers to a persistent feeling that you are a fraud—despite  evidence of competence and success. You may  have won accolades, or you may regularly receive high praise from others but even so, you still can't shake off the feeling that somehow you are a fraud—a faker.

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Personality Traits Linked to Imposter Syndrome

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Certain personality traits have been associated with a higher likelihood of experiencing imposter syndrome. These traits can shape how individuals perceive their own success and competence:

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• Low Self-Efficacy – Self-efficacy refers to an individual’s belief in their ability to succeed in various situations. Those with low self-efficacy often doubt their skills, attributing achievements to luck rather than competence.

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• Perfectionism – Perfectionists set excessively high standards for themselves and struggle with feelings of inadequacy when they fail to meet them. They may procrastinate due to fear of imperfection and hesitate to seek help.

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• Neuroticism – Neuroticism, one of the Big Five personality traits, is linked to heightened anxiety, insecurity, and self-doubt. Individuals high in neuroticism may experience imposter syndrome more intensely.

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The Five Types of Imposter

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According to Dr. Valerie Young, a leading expert on imposter syndrome and the co-founder of the Impostor Syndrome Institute, there are five imposter types. Dr. Young, has spent decades studying why high-achievers experience self-doubt and has developed strategies for overcoming imposter feelings. Her research has helped us understand the phenomenon, particularly in professional and academic settings. Her book, The Secret Thoughts of Successful Women, explores the psychological roots of impostor syndrome and offers practical ways to counteract it.

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​The five types of imposter are:

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1. The Perfectionist

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The perfectionist measures success by absolute flawlessness. Anything short of perfection feels like failure, leading to intense self-criticism, procrastination, and fear of mistakes. They believe they must get everything right, all the time, and any minor mistake reinforces their fear of being exposed as an imposter. As a result, they struggle with never feeling "good enough" despite their achievements.

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2. The Expert

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Experts believe they must know everything before considering themselves competent. They constantly seek more knowledge, certifications, or qualifications, fearing they are not truly an expert until they have mastered every possible detail. They tend to downplay their knowledge, thinking that unless they have exhaustive expertise, they are undeserving of their success. This leads to anxiety, reluctance to speak up, and hesitancy to take on leadership roles.

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3. The Natural Genius

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People with this type of imposter syndrome believe intelligence and ability should come effortlessly. If they struggle to learn something or take longer to master a skill, they view themselves as failures. They often avoid challenges that require persistence, fearing that struggling is a sign that they’re not “naturally gifted.” This belief leads to self-doubt and frustration, especially when they compare themselves to others who appear to excel with ease.

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4. The Soloist

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Soloists pride themselves on independence and believe that asking for help is a sign of incompetence. They fear that if they rely on others, it means they are frauds. This mindset pushes them into self-isolation, making it harder for them to grow and benefit from collaboration. They may refuse assistance even in situations where teamwork is necessary, struggling with the belief that they must prove their worth alone.

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5. The Superperson

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This type feels pressure to outperform everyone around them. They measure their worth based on how much they accomplish, constantly pushing themselves to work harder, do more, and achieve higher—even at the expense of their well-being. They feel an intense need to prove themselves, believing that anything less than superhuman effort will reveal their incompetence. This often leads to burnout, exhaustion, and an inability to rest without guilt.

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Note

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What’s compelling is that many individuals don’t fit neatly into just one type. Research and clinical observations suggest that people—especially those with chronic imposter syndrome—often experience a blend of these types, which can intensify self-doubt and erode confidence at critical moments.

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For example, someone might strive for perfection (Perfectionist), feel ashamed for needing help (Soloist), and simultaneously believe they should master everything instantly (Natural Genius). This internal conflict creates a psychological “storm” where confidence collapses under pressure, even in areas of proven competence.

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Psychologists note that this mix can lead to:

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• Overworking and burnout

• Avoidance of visibility or leadership roles

• Difficulty internalizing success

• Self-sabotage during high-stakes moments

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Causes & Contributing Factors

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It has been found that several factors contribute to imposter syndrome, including:

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1. Early Family Dynamics

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Family upbringing plays a significant role in shaping self-perception and confidence. Research suggests that individuals who grew up in high-expectation or overly critical households may develop imposter syndrome due to conditional validation—where love and approval are tied to achievement rather than intrinsic worth.

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• Parental Expectations: A study by Clance & Imes (1978) first identified imposter syndrome in high-achieving women, noting that many had parents who emphasized success and perfectionism, leading to chronic self-doubt.

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• Overprotective Parenting: Research by Bravata et al. (2020) found that overprotective parenting styles can contribute to imposter syndrome by limiting autonomy, making children feel incapable of independent success.

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• Early Comparisons: Studies suggest that frequent comparisons to siblings or peers can reinforce imposter feelings later in life, as individuals internalize the belief that their worth is based on external validation.

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2. Workplace Culture

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The professional environment can reinforce self-doubt, particularly in competitive fields where success is measured by constant achievement and comparison.

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• High-Pressure Workplaces: Research by Todd & McIlroy (2025) highlights that corporate and academic settings with intense competition exacerbate imposter syndrome, as individuals feel they must prove their worth repeatedly.

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• Lack of Mentorship: A study published in The Biochemist (2020) found that employees who lack supportive mentors struggle with imposter syndrome, as they feel isolated in their professional growth.

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• Bias in Performance Evaluations: Studies suggest that subjective performance reviews can contribute to imposter syndrome, particularly when feedback is inconsistent or overly critical.

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3. Social Identity and Marginalization

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Imposter syndrome disproportionately affects underrepresented groups, including women, racial minorities, and first-generation professionals. Systemic biases can make individuals feel like they don’t belong, reinforcing self-doubt.

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• Gender Disparities: The original study by Clance & Imes (1978) found that women in male-dominated industries often experience imposter syndrome due to stereotypes and biases that undermine their competence.

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• Racial and Cultural Factors: Research by Bravata et al. (2020) highlights that minority professionals may feel pressure to overperform to counteract stereotypes, leading to chronic self-doubt.

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• First-Generation Professionals: A study by Todd & McIlroy (2025) found that individuals who are the first in their family to enter a particular field may struggle with imposter syndrome due to lack of representation and mentorship.

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Social Anxiety & Imposter Syndrome: How They Intersect

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Imposter syndrome and social anxiety often overlap, though they are distinct psychological experiences. While imposter syndrome is characterized by self-doubt and fear of being exposed as a fraud, social anxiety involves intense fear of judgment in social or performance situations.​

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Research suggests that individuals with high levels of social anxiety are more likely to experience imposter syndrome, as both conditions involve negative self-perception and fear of failure.

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The Psychological Connection

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A study by Fraenza (2016) explored the relationship between social influence, anxiety, and imposter syndrome. The findings indicated that individuals with higher anxiety levels tend to experience stronger imposter feelings, reinforcing the idea that social pressure and fear of judgment contribute to imposter syndrome.

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Similarly, Kolligan & Sternberg (1991) found that imposter syndrome creates a negative cycle of fear, over-preparation, and avoidance, which mirrors the behavioural patterns seen in social anxiety disorder.

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How Imposter Syndrome Manifests in Social Anxiety

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• Fear of Exposure: Individuals with social anxiety often feel they must "get through" social interactions or presentations before others discover their incompetence. This aligns with imposter syndrome’s fear of being exposed as a fraud.

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• Avoidance of Opportunities: Research by Harvey (1982) found that people with imposter syndrome may avoid professional or academic opportunities, fearing they will be "found out." This is similar to social anxiety-driven avoidance behaviours.

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• Perfectionism and Over-Preparation: Studies indicate that perfectionism is a key predictor of imposter syndrome. Fraenza (2016) found that individuals with socially prescribed perfectionism experience higher levels of imposter syndrome and anxiety, reinforcing the connection between the two.

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Imposter Syndrome Without Social Anxiety

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While imposter syndrome and social anxiety often coexist, not everyone with imposter syndrome experiences social anxiety. Some individuals may feel confident in social settings but still struggle with self-doubt in professional or academic environments.​

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A study by Fassl et al. (2020) examined social comparison orientation in university students and found that frequent social comparisons contribute to imposter syndrome, even in individuals who do not exhibit symptoms of social anxiety.

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Social Identity & Marginalization

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Imposter syndrome disproportionately affects underrepresented groups, including women, racial minorities, and first-generation professionals. Systemic biases can make individuals feel like they don’t belong, reinforcing self-doubt.

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• Gender Disparities: The original study by Clance & Imes (1978) found that women in male-dominated industries often experience imposter syndrome due to stereotypes and biases that undermine their competence.​

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• Racial and Cultural Factors: Research by Bravata et al. (2020) highlights that minority professionals may feel pressure to overperform to counteract stereotypes, leading to chronic self-doubt.

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• First-Generation Professionals: A study by Todd & McIlroy (2025) found that individuals who are the first in their family to enter a particular field may struggle with imposter syndrome due to lack of representation and mentorship.

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Understanding these causes can help individuals recognize imposter syndrome and develop strategies to counteract self-doubt.

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Final Takeaway

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Imposter syndrome is not reality—it may feel overwhelming, but it's not proof of incompetence—It's just a psychological barrier, a lopsided response to high expectations. Thus, overcoming imposter syndrome requires the adoption of proactive strategies to prevent self-doubt from interfering with your success. By recognizing its patterns and taking intentional steps to reframe and challenge your thoughts, you can internalize your achievements and move forward with  greater confidence. However, if you require support — Thrive Mindset Coaching, can help clients identify their unique imposter blend and build tailored resilience strategies around it.

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