Managing Imposter Syndrome as a Neurodivergent Professional

Do you ever feel as if people will consider you a fraud for your accomplishments, even if there is evidence that contradicts this?

Maybe you’ve received praise, earned promotions, or accomplished goals others admire, yet instead of feeling proud, you attribute this success to luck.

If this experience resonates with you, you may be experiencing imposter syndrome, which is common in high-achieving professionals, especially neurodivergent individuals. 

When you’re navigating systems that weren’t designed for you, it’s easy to internalize the message that success must be accidental.

If imposter syndrome is affecting your confidence or ability to show up authentically at work, a neurodiversity-affirming therapist in Ontario, Canada, can help you explore where these feelings come from and develop strategies to navigate self-doubt.

This blog will explore what imposter syndrome is, how it shows up for neurodivergent professionals, why it’s so common, and the strategies that can help you build self-trust and confidence in a way that works for your nervous system, not against it. 

What Is Imposter Syndrome?

Imposter syndrome, sometimes known as impostor phenomenon, is a common psychological phenomenon where there is a persistent pattern of self-doubt in one's abilities and accomplishments, despite evidence to suggest the contrary.

This phenomenon was first identified by psychologists Pauline Rose Clance and Suzanne Ament Imes in a 1978 study that observed the phenomenon in high-achieving women. In this study, it was identified that many women view their success as a negative thing.

Since this study, we have discovered as a society that imposter syndrome can occur in anyone. In fact, research suggests that up to 70–80% of people experience imposter syndrome at some point.

If imposter syndrome is left unaddressed, it can contribute to anxiety, burnout, depression, and low self-esteem, especially in high-demand environments.

What Does Imposter Syndrome Look Like?

Imposter syndrome can look a bit different from person to person. But there are some common signs of imposter syndrome. It can show up as:

• Dismissing accomplishments or praise

• Focusing more on perceived failures than successes

• Fear of being evaluated or “exposed”

• Perfectionism or over-preparation

• Procrastination or avoidance

• Comparing yourself constantly to others

• Feeling undeserving of your role or title

• A tight chest before meetings

• Mental paralysis when starting tasks

• Overworking to “prove” worth

  
  

Imposter Syndrome vs. Self-Doubt

Imposter syndrome has often been confused with self-doubt. But the two concepts are fundamentally different. 

Self-doubt tends to be transient, situational, and responsive to reassurance or experience.

In contrast, imposter syndrome is persistent, emotionally charged, and often disconnected from reality. It continues even after repeated evidence of competence.

The Connection Between Neurodivergence and Imposter Syndrome

Neurodivergent individuals navigate a world that was not built with their brains in mind. From a young age, neurodivergent professionals often receive subtle (or explicit) messages that their way of thinking, communicating, or working is “wrong” or “too much.”

As a result, neurodivergent people may desire to fit into society and mask their differences to do so. Over time, this can lead to internalized self-doubt, even when objective success is present.

Some factors that increase the likelihood of neurodivergent individuals experiencing imposter syndrome include:

• Societal expectations: When neurodivergent people are constantly made to feel as if their way of navigating the world is wrong, it can be easy to feel like a fraud, as you are constantly pretending to be something you are not. 

• Accommodations: Because society negatively stereotypes accommodations as special treatment, neurodivergent individuals may internalize these views and believe their accomplishments are the result of the accommodations or that they didn’t do things the right way, so the success isn’t theirs. 

• Skewed Perception of Strengths: Neurodivergent individuals often face challenges in some areas of life but have strengths in other areas. But society often views neurodivergent people negatively. Even if they experience success, they ignore these and believe it has to do with luck. 

• Masking: Hiding neurodivergent traits to appear more “neurotypical” can create a sense of inauthenticity or fraudulence.

• Executive functioning challenges: Difficulties with initiation, organization, or time management may be misinterpreted as incompetence by society. These negative stereotypes can be internalized by neurodivergent people. 

• Late diagnosis or self-identification: Many adults spend years believing they’re “failing” rather than being unsupported.

  
  

What Is the Root Cause of Imposter Syndrome?

The exact cause of imposter syndrome isn’t exactly identified. However, multiple factors have been identified to contribute to imposter syndrome. 

Some of these causes include:

• The fear of failing

• The fear of being judged by others

• Feeling overwhelmed by your accomplishments

• Feeling like you don’t deserve success

• Past experiences that shaped their beliefs about capability

• Feelings of needing to be “perfect” 

• Striving for external validation

The Role of Environment

Imposter syndrome is shaped by the environment and context in which a person lives. 

For example, educational systems and workplaces are typically designed around neurotypical norms, such as:

• Productivity that is fixed

• Standardized communication styles

• Narrow definitions of professionalism

  
  

When environments lack accommodations, flexibility, or understanding, neurodivergent individuals are more likely to internalize difficulty as personal failure.

Inclusive environments, those that offer flexibility, clear expectations, accommodations, and psychological safety, can significantly reduce imposter syndrome.

The Impact of Imposter Syndrome

When left unaddressed, imposter syndrome can affect:

• Career progression and confidence

• Willingness to pursue opportunities

• Mental health and self-esteem

• Burnout risk

• Relationships and collaboration

  
  

Many people cope by overworking, people-pleasing, or avoiding visibility. Strategies that may help in the short term but are unsustainable in the long term.

Strategies for Managing Imposter Syndrome

Managing imposter syndrome isn’t about eliminating self-doubt entirely. It’s about learning to recognize it, respond to it, and reduce its influence. Below are some strategies to navigate these experiences.

• Track your accomplishments: Write them down. Seeing evidence matters.

• Reframe mistakes: Errors are part of learning, not proof of inadequacy.

• Challenge negative self-talk: Ask, What evidence do I have for this belief?

• Practice self-compassion: You are navigating more than most people can see.

  
  

Nervous System & Regulation Strategies

Imposter syndrome often lives in the nervous system, not just the mind. Here are some strategies below to calm the nervous system.

• Grounding exercises before high-pressure tasks

• Taking breaks without guilt

• Reducing perfectionistic standards

• Prioritizing rest and recovery

Workplace & Structural Supports

• Request accommodations when possible.

• Seek mentorship or neurodivergent-affirming supervision.

• Set boundaries around workload and expectations.

• Connect with affirming communities.

  
  

When to Seek Support

If imposter syndrome is impacting your mental health, work functioning, or sense of self-worth, support can help.

Neurodiversity-affirming therapy or coaching can support you in:

• Understanding how your brain works

• Untangling internalized stigma

• Building sustainable coping strategies

• Reclaiming confidence without masking

  
  

Book a Free Consultation with Bee Kind Counselling

Are you navigating imposter syndrome, burnout, or chronic self-doubt as a neurodivergent professional?

Bee Kind Counselling offers neurodiversity-affirming therapy across Ontario, supporting individuals who are tired of feeling like they have to earn their place.

Book a free 15-minute consultation by emailing admin@beekindcounselling.com, calling 519-757-7842 ext. 1, or visiting our website to learn more.