How Anxiety Fuels Impostor Syndrome — and How to Break the Cycle

“One day, everyone will realize I’m not good enough…” “They gave me this project because I was lucky, not because I earned it.” “Please don’t congratulate me, it was mostly a team effort…”

If you’ve ever caught yourself thinking these things — like many of my clients — you may be experiencing what’s known as impostor syndrome. And very often, anxiety is quietly fueling it.

In high-pressure work environments, especially in performance-driven cultures like in the U.S., anxiety and self-doubt can settle in easily — even when everything seems fine on the outside.

1/ What Is Impostor Syndrome?

It’s that inner voice whispering: “You’re not good enough” or “You don’t really belong here.” It creates a disconnect between your actual accomplishments and how you feel inside. You attribute your success to luck, timing, or other people — rarely to your own abilities.

Psychologist Kévin Chassangre puts it clearly: “Impostor syndrome affects people who are objectively successful, but unable to internalize that success.” They live with the constant fear of being exposed, of deceiving others, of being overrated.

2/ When and Why it Shows up?

It often arises during moments of transition:

• Starting a new job or changing careers
• Beginning a new academic program
• Receiving a promotion or more responsibility

These situations trigger anxiety — a perfect environment for impostor feelings to grow.

3/ The Anxiety–Impostor Loop

Anxiety fuels impostor thoughts, and those thoughts reinforce the anxiety. You become hyper-alert to failure, criticism, or judgment, leading to:

• Overpreparing for tasks
• Avoiding speaking up
• Downplaying your achievements
• Obsessing over minor imperfections

These are survival strategies — not personal flaws.

Over time, this creates a loop: you succeed → you feel like a fraud → you become anxious → you overwork or self-sabotage → and the cycle continues.

4/ How to Break the Pattern

You don’t have to stay stuck in this cycle. Here are six tools I explore with my clients:

1. Recognize the Pattern
   When and where do these thoughts show up? What are they holding you back from? Awareness is the first step to loosening their grip.
2. Challenge the Inner Critic
   That voice isn’t truth — it’s fear. What would you say to a friend feeling this way? Offer yourself the same compassion.
3. Allow Mistakes
   You don’t need to be perfect to be worthy. Mistakes are human. Trade perfectionism for realistic self-respect.
4. Celebrate Your Wins
   Keep a notebook of your accomplishments, compliments, and proud moments. Revisit it when doubt creeps in — it helps anchor you in your own value.
5. Speak About It
   Talk to people you trust. It breaks the isolation and offers perspective — often much more balanced than your inner critic.
6. Work with a Professional
   Coaching or therapy can help you:

• Regulate your nervous system
• Rebuild confidence in your abilities
• Create realistic boundaries and expectations
• Navigate change with clarity and self-trust

5/ Final Thoughts

Impostor syndrome isn’t a personal weakness. It’s often a sign of someone conscientious, thoughtful — and anxious.

You don’t have to eliminate all anxiety to feel legitimate. But learning to relate to it with curiosity, kindness, and practical tools can make all the difference.

You’re not a fraud. You’re growing. And your place is earned.