By Jesse Cynamon, RP (CRPO #10979)
Registered Psychotherapist serving professionals across Ontario
What Is Imposter Syndrome? (And Why High Achievers Experience It Most)
Imposter syndrome is the persistent belief that you’re not as competent as others perceive you to be. Unlike everyday self-doubt, imposter thoughts block you from internalizing success. Promotions feel like mistakes. Praise feels underserved. New opportunities feel dangerous rather than exciting. Research suggests up to 70% of professionals will experience imposter syndrome at some point, and it disproportionately affects high performers who set impossibly high standards.
In Ontario’s competitive industries—Bay Street finance, Waterloo tech, Ottawa government, Toronto healthcare—the pressure to deliver is relentless. The higher you climb, the more visible you become, and the more your internal critic warns that you’re minutes away from being “found out.”
“High performers aren’t immune to self-doubt—they’re often more susceptible because they’re constantly pushing the edge of their abilities.”
The Five Imposter Syndrome Subtypes
Psychologists Pauline Clance and Suzanne Imes identified five common patterns. Recognizing your subtype is the first step toward dismantling it.
Quick Self-Check: Which Imposter Are You?
- Perfectionist: No success feels good enough. You fixate on the 5% that wasn’t perfect.
- Expert: You believe you must know everything before you speak or launch.
- Natural Genius: If something takes effort, you assume you’re not actually good at it.
- Soloist: You need to accomplish things alone to prove your value.
- Superhuman: Your worth is tied to juggling every responsibility flawlessly.
If two or more descriptions resonated strongly, you’re likely dealing with imposter syndrome. Keep reading—we’ll map your subtype to specific strategies.
The Perfectionist
You could deliver an exceptional presentation to a board in Toronto and still ruminate about a single slide transition that wasn’t smooth. Perfectionists discount success because it wasn’t flawless. They equate “perfect” with “worthy.”
The Expert
Experts believe they must know everything before contributing. A Burlington consultant may delay launching services for months because there’s always one more certification to earn. This creates paralysis and feeds the belief that they’re never “ready.”
The Natural Genius
Natural geniuses assume competence should come easily. When a new framework or policy takes effort to learn, they feel exposed. Waterloo tech leads often fall into this trap when rapid innovation outpaces instant mastery.
The Soloist
Soloists need to achieve without help to feel worthy. A startup founder in Ottawa may refuse to delegate even when the team is drowning, because asking for support feels like proof they’re underqualified.
The Superhuman
Superhumans measure worth by how much they can juggle. They say yes to everything, work late, join every committee, and crash into burnout. When exhaustion hits, they interpret it as weakness.
How Imposter Syndrome Shows Up in Ontario Workplaces
The Promotion Paradox
You receive the promotion you worked for, yet your first thought is, “They’re going to realize they made a mistake.” Leadership roles bring visibility, which triggers fear of exposure. Rather than celebrating, you brace for failure.
The Comparison Trap
LinkedIn and in-office highlight reels amplify comparison. Toronto’s fast-paced corporate culture glorifies achievement. When your peers land big deals or media features, your inner critic whispers, “They’re the real deal. You just got lucky.”
The Performance Anxiety Cycle
Imposter thoughts fuel overworking and overpreparing. You rehearse presentations late into the night to prevent “being found out.” Ironically, exhaustion diminishes performance, reinforcing the belief that you’re not capable.
The Hidden Cost of Imposter Syndrome
- Missed opportunities: You decline speaking engagements, leadership roles, or stretch assignments.
- Burnout: You overcompensate by working longer and harder than everyone else.
- Decision paralysis: Fear of making the wrong move keeps you stuck.
- Relationships strain: You withdraw or micromanage to maintain control.
If imposter syndrome has you riding the burnout roller coaster, it may be time to explore workplace stress therapy alongside the strategies below.
Seven Therapist-Backed Strategies to Dismantle Imposter Syndrome
1. Separate Facts from Stories
Write down the facts of your achievement (promotion, award, positive feedback). Then list the story your mind is telling (“They were being polite,” “They needed to promote someone”). Seeing the contrast on paper helps you challenge unhelpful narratives.
2. Document Your Wins
Create a “wins” folder in your email or project management app. Save thank-you notes, successful metrics, and positive reviews. Review it monthly. Evidence retrains your brain to see competence where it used to see luck.
3. Talk About It
Trusted colleagues, mentors, or a therapist can normalize the experience. Many Ontario executives confide that talking about imposter feelings immediately reduces their intensity. You’ll quickly learn you’re not the only one.
4. Redefine Failure
High performers often interpret failure as proof they’re frauds. Reframe failure as data. Ask: “What is this experience teaching me?” Ontario entrepreneurs often cite failed launches as the catalyst for later success.
5. Set “Good Enough” Boundaries
Pick one task this week to deliver at 80% instead of 100%. Notice the outcome. In most cases, the world keeps spinning—and you reclaim time and energy.
6. Practice Exposure
Gradually lean into situations that trigger imposter thoughts. Volunteer to lead a small meeting, then a larger one. Exposure therapy principles show that repeated, controlled practice reduces anxiety.
7. Work with a Therapist
Therapy can uncover the beliefs and experiences that fuel imposter syndrome (perfectionism, family dynamics, systemic bias). Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are especially effective.
Book a free 15-minute consultation to explore how professional support can help you reclaim your confidence.
When to Seek Therapy for Imposter Syndrome
- Imposter thoughts are constant and intrusive.
- You avoid opportunities because of fear of exposure.
- Physical symptoms (insomnia, tension, headaches) are mounting.
- Work stress is affecting your relationships or mental health.
A therapist helps you identify root causes, challenge distorted thinking, and build sustainable confidence. Unlike career coaching, therapy addresses the emotional and psychological patterns keeping you stuck.
FAQ: Imposter Syndrome and Therapy
Is imposter syndrome a mental health disorder?
No. It’s a pattern of thinking, not a diagnosable disorder. However, it often co-exists with anxiety, depression, or burnout, which therapy can address.
Do successful people experience imposter syndrome?
Absolutely. CEOs, executives, physicians, professors—the more you achieve, the greater the pressure to maintain it without flaw.
Can imposter syndrome go away on its own?
It may ebb and flow, but without intervention it often resurfaces with each new challenge. Therapist-guided strategies accelerate lasting change.
Is therapy covered by insurance in Ontario?
Many extended health plans and Employee Assistance Programs cover sessions with CRPO-registered psychotherapists. If you’re unsure, our upcoming guide to OHIP and insurance coverage will walk you through your options.
How long does therapy for imposter syndrome take?
Many clients notice meaningful change within 8–12 sessions using CBT- and ACT-based approaches. Your timeline depends on your goals, history, and the complexity of related issues.
Ready to Move From “What If They Find Out?” to “I Belong Here.”
You worked hard to get where you are. You deserve to feel confident in the role you’ve earned. Let’s build the strategies that help you lead without the constant fear of exposure.