Imposter Syndrome and Self-Esteem: What’s the Link?
You hit your goals, but the story in your head says otherwise. “I got lucky.” “This won’t last.” That’s classic imposter syndrome. For many people, those thoughts are sitting on top of an already shaky self-esteem.
Imposter Syndrome vs. Low Self-Esteem: Are They the Same?
Not quite. While the two aren’t identical, they’re often connected.
Imposter syndrome is context-bound: you feel like a fraud despite evidence of success.
Low self-esteem is broader: a chronic belief that you’re not capable or worthy, across roles and settings.
Psychology Today states, "People who struggle with imposter syndrome believe that they are undeserving of their achievements and the high esteem in which they are, in fact, generally held. They feel that they aren’t as competent or intelligent as others might think, and that soon enough, people will discover the truth about them. Those with imposter syndrome, which is not an official diagnosis, are often well accomplished; they may hold high office or have numerous academic degrees."
You can find the source here.
Why This Connection Matters
Understanding this link is crucial, because if you're only treating the symptoms of imposter syndrome, but not healing the root issue (e.g., chronic self-doubt or a harsh inner critic), the cycle just repeats and has the potential to increase other mental health symptoms or stressors.
According to Kendra Cherry, MSEd’s article on Verywell Mind, "Low self-esteem has the potential to lead to a variety of mental health disorders, including anxiety disorders and depressive disorders. You may also find it difficult to pursue your goals and maintain healthy relationships."
An article by Suzanne Feigofsky found on The National Library of Medicine explains that, “Imposter syndrome can have a negative impact on performance. Over-preparing, procrastinating, and working longer hours to avoid errors (or to prove competence) can increase rates of anxiety, depression, and burnout."
The Cycle of Achievement and Self-Doubt
The Imposter-Self-Esteem Loop
Win->Worry
You land the promotion, then think, “What if I can’t keep this up?”
Overcompensate
Extra hours spent overworking or over-preparing to prove you are “enough.”
Short-Term Relief
You deliver and succeed, anxiety dips briefly
Discount the Win
“Anyone could’ve done that.”
Deeper Doubt
You doubt yourself even more and the cycle resets.
Sound familiar?
Practice Ways to Loosen the Grip
You are not broken, behind, or alone. You’ve just been living with a brain that’s learned to survive through self-doubt. The good news is healing is possible. Below are examples of tools used by therapists to change the pattern.
CBT: Spot the thinking traps
Thought: “They’ll realize I don’t belong.”
Label: mind-reading / all-or-nothing.
Replace: “People invited me to do this based on real work. I can prepare well and still learn as I go.”
ACT: Act on values, not fear
Name it: “I have to present at my team meeting and I’m nervous I won’t do well.”
Make room: “It’s uncomfortable, not dangerous.”
Move toward values: “Sharing this update supports my team. I’ll present the draft as planned.”
IFS-informed: Work with the inner critic
Tell your part that serves as the inner critic: “Thanks for trying to protect me from mistakes. I’ve got this meeting. You can soften; I’ll take it from here.”
Micro-Skills for the Moment
Box breathing: Breathe in-4 / hold-4 / out-4 / hold-4 for 60–90 seconds.
3-column reframe:
Column 1- describe the situation or event
Column 2- list your emotions and intensity
Column 3- identify the automatic thoughts that occur before/during the event (e.g., “what if” statements)
Reflect/ Analyze/ Challenge/ Replace with a more balanced thought
“Done for today” rule: define two outcomes before you start; when they’re done, you’re done.
***Please remember, this is a starting point, not a solution.
These tool is a free educational resource and is not a substitute for therapy, diagnosis, or medical advice.
When to Get More Support
If you’re constantly bracing for the other shoe to drop, avoiding visibility, or unable to feel good about wins, that’s your cue to get help that focuses on self-worth, not just performance hacks. Discover what care looks like and how it’s tailored to you: explore treatment options for building core self-worth.
Just a Reminder
High performers experience imposter thoughts more than you’d think. It’s common and changeable. You don’t have to “earn” the right to feel worthy. You can separate who you are from what you produce, and still do excellent work.
If you want a guided start
If you’re ready to feel steadier and stop discounting your wins, book a brief consult to talk through next steps.
Educational use only
The information, tools, and/or tips in this article are for educational purposes only. They’re not a diagnosis, a treatment plan, or medical advice, and they don’t establish a therapist–client relationship. Everyone’s history and nervous system are different. What helps one person may not fit another. If mental health is disrupting your work, sleep, or relationships, talk with a licensed clinician in your state.
If you are having a mental health crisis, please call 988 (U.S.), your local emergency number, or go to the nearest emergency room.
