The Unexpected Return of Imposter Syndrome: Life can Transitions trigger Self-Doubt

Major Life Changes can make even Seasoned Professionals feel like Anxious Amateurs

You’ve spent decades mastering your field, earning those battle scars of experience, and finally feeling like you belong with the best. Then suddenly, a seismic shift occurs – perhaps your company restructures and you’re managing a team half your age, or you’re diving into entrepreneurship after thirty years of corporate life, or maybe you’re navigating an empty nest that leaves you questioning your identity beyond parenthood. Like a dormant volcano awakening, these transitions can trigger imposter syndrome in even the most seasoned professionals.

The familiar landmarks of competence disappear, replaced by unfamiliar terrain where your tried-and-true compass seems to spin incoherently. It’s not just about learning new skills; it’s about recalibrating your entire sense of self. The expertise you’ve carefully cultivated over decades suddenly feels irrelevant or insufficient, and that voice you thought you’d silenced years ago whispers again: “Do I really belong here?”

The irony is that these transitions often come precisely when others view you as most accomplished – creating an even wider chasm between external perceptions and internal doubts. It’s as if life’s biggest growth opportunities come packaged with a complementary dose of imposter syndrome, testing not just our adaptability but our very understanding of who we are.

The Definition of Imposter Syndrome

Impostor Syndrome has a knack for messing with your head. It makes you second-guess your abilities, feel like a total fraud, and live in constant fear that someone’s going to “expose” you—even when all the evidence screams, You’re crushing it. It’s especially common among high-achievers who, instead of taking credit for their wins, chalk them up to luck, timing, or some fluke of the universe, rather than their own talent and hard work.

Key Characteristics:

1. Self-Doubt: That little voice that makes you question if you’re really good enough, even when you have all the proof that you are.
2. Fear of Exposure: The constant worry that someone’s going to “unmask” you and discover you’re not as smart or capable as they think (spoiler: you totally are).
3. Attributing Success to External Factors: Instead of owning your wins, you credit them to luck, timing, or help from others—anything but your own hard work and talent.
4. Overachievement or Procrastination: Maybe you overwork yourself trying to prove you belong, or you avoid starting because you’re afraid of falling short. Both are exhausting, right?
5. Perfectionism: Setting sky-high standards for yourself, and then feeling like even your best efforts aren’t quite enough.
6. Discounting Praise: When someone gives you a well-deserved compliment, and you brush it off like it doesn’t count. (It counts. Big time.)

Sound familiar?

The Five Most Prevalent Types

Fascinating, isn’t it? The 5 types were identified by Dr. Valerie Young in her research on imposter syndrome. People may exhibit characteristics of multiple types, but usually have one dominant form.

1. The Perfectionist: You set sky-high standards for yourself, and when you don’t quite hit them (even though you’re probably closer than anyone else), you start questioning everything. Cue the endless cycle of over-planning, over-preparing, and overthinking—all in an effort to dodge mistakes.
2. The Superhuman: You’re not just striving for success—you’re trying to conquer everything, everywhere, all at once. You push yourself harder than anyone else, thinking you need to justify your accomplishments, but the cost? That elusive work-life balance.
3. The Natural Genius: You’ve always believed success should feel effortless, and when it doesn’t? Hello, self-doubt. Challenges make you wonder if you’re truly capable, and that doubt can keep you from diving into new experiences.
4. The Soloist: Asking for help? Not an option. You’ve convinced yourself that doing things solo is the only way to prove you’re capable. But that “I’ll do it all myself” attitude can lead to burnout—and let’s be honest, it’s exhausting.
5. The Expert: You know your stuff, but you feel like you don’t know enough. You’re constantly chasing more certifications, more knowledge, more validation—because even with all your expertise, you still feel like you’re one step away from being “found out.”

Recognising yourself as one of these is the first step toward unlearning these habits. With a little self-compassion, you can start to reframe these tendencies.

Do you have imposter syndrome and if so, which type of imposter syndrome do you have? Take the Quiz

The Incidence, especially under High-Achievers

Research shows that over half of graduate students, college students, nurses, and medical students wrestle with it—yep, we’re talking more than 55%. In fact, when researchers took a closer look at 62 studies, they found rates as high as 82% in some of these groups.

Interesting to me, as a medical doctor, research revealed that in medical education specifically, it’s even more striking: 82.2% of students reported feeling impostor syndrome to some degree—about 46% said they felt it moderately, while 36% experienced it frequently.

And it’s not just students. Across the board, around 70% of people will face impostor feelings at some point in their careers. It’s especially common among high-achievers, who, despite their clear track records of success, often struggle with that sneaky feeling of, What if I don’t actually deserve this?

So if you’ve ever felt this way, know this: you’re not alone, and it doesn’t mean you’re not capable—it means you’re human.

The Re-activation of Imposter Syndrome during Life Transitions:

The Expertise Erosion: This strikes when you move into new territory that doesn’t fully align with your established skills. Imagine a highly respected lawyer who transitions to running their own firm, suddenly grappling with marketing and staff management. Their legal expertise remains intact, but they feel like an amateur in these new domains, creating a cognitive dissonance between their established identity and new challenges.
The Legacy Trap: This surfaces particularly in older professionals taking on roles involving newer technologies or cultural shifts. A seasoned manager might find themselves questioning their relevance when leading younger teams with different work styles and technological fluency. Their wealth of experience paradoxically becomes a source of self-doubt rather than confidence.
The Identity Rupture: This occurs during personal life transitions. Empty nesters, for instance, often experience imposter syndrome not in a professional context, but in their shifting identity. After decades of defining themselves through parenting, they question their competence in rediscovering individual pursuits or rebuilding relationships outside the parent-child dynamic.
The Peer Pressure Paradox: This emerges when life transitions put you out of sync with your peer group. Perhaps you’re starting a new career while your contemporaries are planning retirement, or you’re entering the dating scene post-divorce while most friends are long-married. The deviation from expected life trajectories can trigger feelings of being an imposter in your age group.
The Achievement Shadow: This manifests when past success actually amplifies imposter feelings during transitions. The more accomplished you’ve been, the more pressure you feel to maintain that level of excellence in new circumstances. It’s particularly acute in career downshifts or voluntary simplification, where choosing a less prestigious path can feel like betraying your “successful” identity.
The Visibility Vulnerability: This occurs when transitions thrust you into greater public visibility. Consider an expert practitioner who moves into a thought leadership role. Despite deep knowledge, the shift from doing to teaching or public speaking can trigger profound imposter feelings.
The Competence-Confidence Gap: This widens during transitions where your actual competence is growing, but your confidence lags behind. It’s common in technological upskilling or when taking on broader leadership roles, where the learning curve is steep but necessary.
The Generational Bridge: This form emerges when trying to navigate between different generational expectations and values. It’s particularly relevant for those in sandwich situations, simultaneously caring for ageing parents and adult children, feeling inadequate in both roles despite extensive life experience.

Misconceptions about Imposter Syndrome:

1. Imposter syndrome is a mental health condition: This is a myth. Imposter syndrome is NOT a formal mental health diagnosis, but rather a psychological pattern of self-doubt and fear of being exposed as a fraud.
2. Imposter syndrome can be cured with a simple mindset shift: While changing thoughts and habits can help, overcoming imposter syndrome often requires a more comprehensive approach that includes addressing both mental and physical aspects.
3. Ignoring imposter syndrome will make it go away: Suppressing emotions related to imposter syndrome can actually lead to burnout and more significant mental health issues. It’s important to acknowledge and address these feelings.
4. Seeking help means you’re not good enough: This is false. Seeking support for imposter syndrome does not reflect on your abilities or potential for success. It’s about addressing limiting beliefs that hold you back.
5. Working on self-confidence alone will beat imposter syndrome: While improving self-confidence can help, imposter syndrome often involves deeper, subconscious beliefs that require more targeted intervention.
6. Imposter syndrome only affects high-achieving women: This is a myth stemming from early research, but imposter syndrome can affect anyone regardless of gender, career, or background.

By understanding these misconceptions, you can make more informed decisions about seeking help for imposter syndrome and approach treatment with realistic expectations.

Seeking Help

Seeking professional help, from a therapist, counsellor, coach or mentor for imposter syndrome has changed many successful professionals’ lives for the better. I have counselled and coached a substantial number of men and women with imposter syndrome, but after 30 years of experience, I find that I’m now best at mentoring.

Engaging a mentor to help you get rid of imposter syndrome offers several significant benefits. As your mentor, I will:

1. Share What I’ve Learned: I’ve been there too, and I’ve picked up strategies along the way that can help you reframe self-doubt and see your strengths more clearly.
2. Help You Challenge Negative Patterns: Let’s work on spotting those moments when impostor syndrome creeps in. Together, we can unpack those thoughts and ask, “Is that really true?”
3. Tailor My Guidance to You: Everyone’s journey with impostor syndrome is different, so I’ll make sure my advice fits your specific challenges, strengths, and goals.
4. Help You Dig Deeper: I’m here to listen, ask thoughtful questions, and create a safe space to explore where these feelings might be coming from.
5. Share Practical Tools: Whether it’s celebrating small wins, journaling your successes, or finding ways to quiet your inner critic, I’ll help you build a toolkit for managing those tough moments.
6. Boost Your Self-Awareness: I’ll help you recognize when and why those impostor feelings pop up so you can start shifting your perspective.
7. Be Your Mirror: Sometimes, it’s hard to see our own strengths. I’ll reflect back what I see in you—your skills, your effort, and your achievements—until you start seeing it too.
8. Encourage Self-care: I know impostor syndrome can bring a lot of stress and anxiety, so I’ll frequently remind you to take care of yourself along the way.
9. Teach You Long-Term Strategies: I want to give you tools you can use long after our time together—like how to own your successes, practice self-compassion, and trust your abilities.
10. Be Your Unbiased Cheerleader: I see the real you—your talents, your potential, and your effort. Even when you doubt yourself, I’ll be here reminding you just how capable you are.

By seeking professional help, you can effectively address and get rid of imposter syndrome forever.

Meet Dave: The Perfectionist Who Feared Being “Found Out”

Dave had a resume that read like the opening credits of a blockbuster movie. Ivy League grad. Fast-tracked promotions. Awards that gathered dust on a shelf because he was too busy earning the next one. From the outside, he looked like the kind of guy who didn’t just play the game—he wrote the rulebook.

But on the inside? Dave felt like a fraud. Every meeting was a minefield of potential exposure. What if they realise I don’t actually know what I’m doing? Every success was a fleeting high, immediately overshadowed by the looming dread of, What if this is the last one?

Six months ago, Dave had left his executive role. It wasn’t an epic blowout or a messy departure—just a mutual decision to part ways after his company was acquired. “Time to explore new opportunities,” he’d told colleagues. But as the weeks turned into months, “exploring” felt more like he had lost his way.

Dave should’ve been excited—this was his chance to finally try something new, build something of his own. But instead, he was stuck. Frozen by a relentless, familiar voice in his head:
“Who do you think you are, starting over at 52?”
“What if you’ve peaked? What if they see you don’t have it anymore?”

That voice wasn’t new. It had been with him since his first big promotion, whispering that he’d only succeeded because he worked harder than everyone else, not because he was actually brilliant. Now, without the corporate ladder to cling to, the voice was deafening.

So Dave played it safe. No big risks. No “out there” ideas. He stuck to the familiar, convinced that one wrong move would unravel the illusion of competence he’d built.

The worst part? It wasn’t the fear of failing itself that paralysed him—it was the fear of being seen failing.

When I met Dave, I gently called him out. “You’re not a fraud, Dave,” I told him. “You’re just out of practice at seeing your own worth.”

l didn’t have a magic solution, but I did have personal experience, encouragement, and practical advice. I helped Dave recognise that the skills he’d spent years honing wouldn’t disappear just because his title did. I showed him how to reframe his “failures” as steps toward reinvention. I reminded Dave that starting over wasn’t a sign of weakness; it was a sign of courage. With my guidance, he began to take small, purposeful risks—reaching out to new contacts, pitching ideas he’d been too nervous to share, and even allowing himself to fail without spiralling into self-doubt.

Little by little, Dave stopped seeing himself as someone who’d lost his way and started seeing himself as someone who was carving a new one. And for the first time in years, he didn’t just feel competent—he felt excited.

iNFINITE iMPACT

Imagine breaking free from that persistent inner voice that says, “You’re not good enough,” despite your accomplishments. That’s precisely what the iFINITE iMPACT mentoring program is designed to do. This transformative program equips you with practical strategies, mindset tools, and personalised guidance to tackle impostor syndrome head-on. You’ll learn how to reframe self-doubt, confidently embrace your achievements, and step into every opportunity with a sense of purpose and self-assurance. With a clear focus on empowering you to recognise and leverage your unique strengths, iFINITE iMPACT provides the tools you need to make the meaningful, lasting impact you’ve always been capable of. It’s time to leave doubt behind and engage your full potential!

Send an email to OpenLockedDoors@gmail.com and book a private 30-minute complementary consultation today, and we’ll explore how we can work together.

References

Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of General Internal Medicine, 35(4), 1252-1275.

Thomas, M., & Bigatti, S. (2020). Perfectionism, impostor phenomenon, and mental health in medicine: a literature review. International Journal of Medical Education, 11, 201-213.

Mak, K. K. L., Kleitman, S., & Abbott, M. J. (2019). Impostor Phenomenon Measurement Scales: A Systematic Review. Frontiers in Psychology, 10, 671.

Jaremka, L. M., Ackerman, J. M., Gawronski, B., Rule, N. O., Sweeny, K., Tropp, L. R., Metz, M. A., Molina, L., Ryan, W. S., & Vick, S. B. (2020). Common Academic Experiences No One Talks About: Repeated Rejection, Impostor Syndrome, and Burnout. Perspectives on Psychological Science, 15(3), 519-543.

Cokley, K., Smith, L., Bernard, D., Hurst, A., Jackson, S., Stone, S., Awosogba, O., Saucer, C., Bailey, M., & Roberts, D. (2017). Impostor feelings as a moderator and mediator of the relationship between perceived discrimination and mental health among racial/ethnic minority college students. Journal of Counseling Psychology, 64(2), 141-154.

Kumar, S., & Jagacinski, C. M. (2005). Imposters have goals too: The imposter phenomenon and its relationship to achievement goal theory. Personality and Individual Differences, 40(1), 147-157.

Quiz from Colorado State University