Therapy for impostor syndrome
You achieve, yet something inside whispers that you got lucky and that others will discover you are not good enough. If this sounds familiar, you are not alone. Many people in Canada feel a persistent gap between what others see and what they feel. Therapy for impostor syndrome helps you turn self doubt into grounded confidence so that you can grow with clarity and calm.
Understanding impostor syndrome
What it is and how it shows up in Canada
Impostor syndrome is the feeling that you are not as capable as others think you are, even when your achievements clearly show otherwise. You worry about being found out, you struggle to accept praise, and you push yourself harder than you need to. It is not a diagnosis. It is a learned pattern that can change with support. In Canada it often shows up in competitive workplaces, clinical and research settings, creative fields, and post secondary programs. It is also common during life transitions, including leadership roles, moving provinces, or adjusting to a new culture or language.
Why the pattern persists
The impostor cycle is fuelled by perfectionism, over preparation, and a habit of discounting your achievements. You work extra hard to avoid mistakes. When things go well, you call it luck or effort rather than skill. When things are mixed, you use it as proof you are not capable. Social comparison makes this stronger, especially in environments where constant improvement is expected and humility is valued. These norms can be helpful, yet they can also make it difficult to recognise your strengths.
Impostor feelings and work stress in Canada
Sources: Statistics Canada work stress 2023, University of Calgary review on impostor phenomenon in students, doctoral students impostor phenomenon review.
Canadian context that can shape the experience
Many people in Canada notice added pressures that shape impostor feelings. Using a second language can make routine tasks feel like performance tests. Cultural expectations around modesty can make it harder to speak about your achievements. Newcomers may feel pressure to prove credentials or rebuild networks. Moving between provinces or changing careers can unsettle your sense of identity. These are normal stressors, not personal flaws. Therapy helps you understand the context with compassion and rebuild self trust.
The impact of impostor syndrome
Anxiety and fear of exposure
You may worry that colleagues, supervisors, or clients will discover that you are not competent. This fear leads to excess checking, procrastination, and avoidance of stretch roles. Small mistakes feel catastrophic and positive feedback does not land.
Burnout and exhaustion
Over preparation and constant self monitoring are exhausting. Canadian surveys show a significant share of workers report high work stress. When fear drives effort, energy is used to prevent failure rather than to create value or to learn. This invites burnout and can reduce satisfaction even when you are performing well.
Relationship strain and isolation
It can feel risky to show vulnerability or to ask for help. You might dismiss compliments or become defensive during feedback. This can create distance from mentors and peers who want to support you. Therapy helps you practise receiving affirmation and using feedback as a tool for growth.
Reduced innovation and stalled growth
When you pursue only what feels safe, you pass on opportunities that match your potential. Creativity needs room for trial and error. Owning your strengths and accepting normal learning curves allows you to take thoughtful risks again.
How therapy helps with impostor syndrome
Why therapy makes a difference
Therapy offers a steady and non judgemental space to explore the beliefs beneath impostor feelings and to practise new ways of responding. Research from theCanadian Psychological Associationshows that psychological treatment supports meaningful and lasting change. Canadian guidelines also encourage regular progress monitoring, supported byCPA recommendations on outcome tracking, which helps you notice gains and adjust the plan as needed.
What therapy addresses
You will learn to name and track the cycle, challenge unhelpful thoughts, build realistic self appraisal, and act from values rather than fear. Many people also work on perfectionism, boundary setting, and receiving feedback. If culture, language, immigration, or academic pressure play a role, therapy integrates these realities with compassion. The goal is not to force confidence. The goal is to build honest self trust through repeated experience of competence and support.
Therapeutic approaches that help
Cognitive behavioural therapy
CBT helps you notice automatic thoughts such as I just got lucky or They will find out. You will run reality tests, gather evidence of competence, and replace all or nothing thinking with balanced evaluations. You practise responding to the impostor voice with accuracy and care.
Schema focused therapy
Schema work explores deeper beliefs about worthiness, approval, and belonging that often began in earlier life or in prior learning environments. You will build new inner models of self that support competence, connection, and healthy ambition.
Acceptance and commitment therapy
ACT builds psychological flexibility. You clarify your values and take small steps that reflect them even when doubt is present. Confidence grows through action rather than waiting to feel ready. For helpful background on identity aligned behaviour change, see theMaintain IT model summary.
Compassion focused strategies
Many clients benefit from building a kinder inner tone. Compassion practices reduce shame and help you stay engaged with learning. This is especially supportive when the impostor story is tied to culture and belonging.
Your therapy journey for impostor syndrome
Map the pattern and steady your base
First sessions focus on understanding when and how the impostor story shows up. You and your therapist identify triggers, protective habits, and strengths you already have. You build simple routines and grounding skills so that reflection feels safe and sustainable.
Test new responses and collect evidence
You practise skills between sessions. You accept praise without deflecting. You prepare to a good enough standard and then stop. You ask for help when needed. You notice that the feared outcomes do not occur and you record real world evidence of competence. This is where confidence begins to feel earned rather than forced.
Integrate strengths and move forward
As the old story loosens, you build a clearer sense of self. You speak about strengths without apology. You choose roles and projects that match your values and capacity. You keep a practice of progress monitoring so that success becomes visible and repeatable.
Find a therapist for impostor syndrome
Choosing the right therapist matters. Each province in Canada has its own regulations, which is why working with a recognized professional can make a real difference in your care. Stellocare takes the uncertainty out of the process by listing only verified therapists you can trust.
The right therapist for you
No therapists found with these specialties in Ontario.
Try selecting a different province.Resources and strategies in Canada
Support and services
Workplace Strategies for Mental Health
A Canadian non-profit offering free modules and guides for employees and leaders on self-doubt, impostor syndrome, and performance anxiety in the workplace.Self-doubt & Impostor Syndrome resource.
Kootenay Employment Services – Impostor Syndrome & Workplace Mental Health
CMHA provides workplace mental health resources including recognizing and managing impostor feelings, especially in professionals and those advancing in their careers.Supporting staff with impostor syndrome.
Canada School of Public Service – Empowering Managers to Overcome Impostor Syndrome
A federal-government offered module online for managers and leaders which addresses impostor syndrome, self-doubt, transitions into leadership, and workplace well-being.Course: Empowering Managers to Overcome Impostor Syndrome.
Practical strategies you can start
Track real evidence
- Wins journal: collect compliments, outcomes, and moments of competence. Review before evaluations or high pressure meetings.
- Attribution reset: when you catch yourself saying it was luck, name at least two skills you used and one decision you made that influenced the result.
Reframe perfectionism
- Good enough standard: agree on a clear completion point for tasks. Stop when you reach the standard and observe the outcome.
- Feedback as fuel: treat feedback as information for growth rather than proof of deficiency. Ask one clarifying question and one action you will take.
Act from values
- Choose one weekly value: service, learning, creativity, or community. Take one small step that reflects it and write what you noticed.
- Share selectively: tell a trusted person what you are practising and what support would help you stay on track.
Questions about therapy for impostor syndrome
How do I know this is impostor syndrome and not normal self doubt?
Self doubt comes and goes. Impostor syndrome is persistent. You worry about being exposed despite strong evidence of competence and you rely on over preparation or avoidance to cope. If this pattern limits your choices or well being, therapy can help.
Is it only a problem for high achievers?
Anyone can experience it. Students, professionals, creators, parents, newcomers, and people in career transition all describe impostor feelings. It often appears when expectations rise faster than self trust.
Can I overcome it on my own?
Many people improve with self help tools. Therapy adds structure, accountability, and support for deeper beliefs that are hard to shift alone. You also get a steady place to practise new skills without judgment.
How long does therapy take?
Timelines vary. Some people feel relief within a few months. Others prefer longer reflective work as they grow into new roles. Progress monitoring helps tailor the pace so that change feels sustainable.
Related concerns
References
- Statistics Canada. (2023). Work related stress among employed people. Retrieved from https://www150.statcan.gc.ca/n1/daily-quotidien/230619/dq230619c-eng.htm
- Ménard, A. D. et al. (2023). Students’ experiences of the impostor phenomenon. Retrieved from https://journalhosting.ucalgary.ca/index.php/ajer/article/view/76167/56944
- Wang, Y. et al. (2023). The impostor phenomenon among doctoral students. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10581342/
- Canadian Psychological Association. The efficacy and effectiveness of psychological treatments. Retrieved from https://cpa.ca/docs/File/Practice/TheEfficacyAndEffectivenessOfPsychologicalTreatments_web.pdf
- Canadian Psychological Association. Treatment progress and outcome monitoring in psychotherapy. Retrieved from https://cpa.ca/docs/File/Task_Forces/Treatment%20Progress%20and%20Outcome%20Monitoring%20Task%20Force%20Report_Final.pdf
- Workplace Strategies for Mental Health. Accessible module on self doubt and impostor syndrome. Retrieved from https://www.workplacestrategiesformentalhealth.com/resources/accessible-version-of-self-doubt-and-impostor-syndrome
- University of Waterloo. Managing impostor phenomenon. Retrieved from https://uwaterloo.ca/current-graduate-students/grad-experience/workshops-and-development/managing-imposter-phenomenon
- CAMH. Community resource sheets. Retrieved from https://www.camh.ca/en/health-info/guides-and-publications/community-resource-sheets
About Stellocare
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Robyn Floyd
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Manishapreet Grewal
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Renée Dangerfield-Allen
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Jinny Hong
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Mackenzie Fournier
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Jay Hinton
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Joseph Bottros
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Victoria Brassard-Monahan
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Joe-Ann Watkins
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Patricia Dekowny
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Victoria Jacobs
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Adrienne Na
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Carissa Cochrane
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Tom Roes
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Spencer Nageleisen
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Nicole Klix
Registered Clinical Counsellor (BC)
Florence Wong
Registered Social Worker (BC)
Robyn Floyd
Registered Psychotherapist (ON)
Manishapreet Grewal
Registered Psychotherapist (Qualifying) (ON)
Renée Dangerfield-Allen
Registered Social Worker (AB)
Jinny Hong
Registered Psychologist (ON)
Mackenzie Fournier
Registered Psychotherapist (ON)
Jay Hinton
Canadian Certified Counsellor
Joseph Bottros
Registered Psychotherapist (ON)
Victoria Brassard-Monahan
Registered Psychotherapist (Qualifying) (ON)
Joe-Ann Watkins
Registered Psychotherapist (Qualifying) (ON)
Patricia Dekowny
Registered Social Worker (AB)
Kate MacDonald
Registered Psychologist (AB)
Daniella Sanchez
Registered Social Worker (ON)
Victoria Jacobs
Registered Psychotherapist (ON)
Adrienne Na
Registered Psychotherapist (Qualifying) (ON)
Carissa Cochrane
Canadian Certified Counsellor
Tom Roes
Registered Social Worker (ON)
Michelle Régnier
Registered Social Worker (ON)
Spencer Nageleisen
Registered Psychotherapist (ON)
Nicole Klix
Registered Clinical Counsellor (BC)
Florence Wong
Registered Social Worker (BC)