Inner Critic
This protector uses shame and harsh judgement to control and correct—like a critical parent. It demands that you do better, behave better, and speak more effectively.
Are Feelings of Being an Imposter Holding You Back?
Explore Imposter syndrome: An IFS perspective
Key Takeaways
- Imposter syndrome brings a sense of not being enough, shame, or unworthiness.
- People who feel that they are imposters at work often try hard to please, work hard, engage in perfectionism, and often are self-critical.
- From an Internal Family Systems (IFS) therapy perspective, healing begins when one recognizes these parts with compassion rather than judgment.
- Dr. Millia Begum, a UK-trained psychiatrist and certified IFS therapist in Dubai, offers a safe space to work with impostor syndrome and the trauma roots behind it.
Do you intellectually know that you are a capable person but internally doubt if you ever deserve this place and position in life? Somehow, a feeling that you are not good enough?
Imposter phenomenon is not just one feeling, thought, emotion, or behavior. It’s a complex interplay of diverse parts of the mind that are critical and self-condemning. Often culminating in a powerful inner voice whispering, “You’re a fraud—sooner or later, they’ll find out.”
Origin of the concept of impostor syndrome
The term ‘Impostor Syndrome’ was first coined in 1978 by Pauline Clance and Suzanne Imes in their study “The Imposter Phenomenon in High-Achieving Women,” describing an “internal experience of intellectual phoniness” among high performers. Many people experience imposter feelings in their jobs at some point in their lives. It is not a medical diagnosis recognized by the classificatory systems of a mental disorder.
Learn how trauma therapies like IFS therapy and EMDR therapy can help explain imposter syndrome.
How Common Is Imposter Syndrome?
Estimates vary widely because studies use different measures and cutoffs. A large systematic review of 62 studies found prevalence ranging from 9-80% across diverse groups (Bravata et al, 2022)
In student samples, rates are often high. A recent review of medical learners reported undergraduate ranges of 30-75%, and one 2025 study of undergraduates found 56% met impostor-syndrome criteria.
Note: “Impostor syndrome” (also called the impostor phenomenon) isn’t a DSM diagnosis, but it’s linked with anxiety, depression, and burnout in research.
How Can IFS Therapy Help with Feelings of Being an Imposter?
From an Internal Family Systems (IFS) perspective, the impostor feeling arises when different inner parts try to protect us from deeper burdens of shame.
The Criticised Child
Often young and exiled from awareness, these parts hold pain from humiliation, criticism, or unmet expectations. Core beliefs include: “I don’t belong here. I am less than.”
Validation Seekers
Strivers, pleasers, and workaholics chase approval to cover feelings of inadequacy. Common message: “If they like me, I’ll finally feel good enough.”
Avoidant Parts
These protectors reduce risk by avoiding exposure or visibility. Typical message: “Don’t try—if you fail, they’ll see the truth.”
Impostor syndrome often reflects protectors and exiles stuck in self-hating loops, creating emotional tugs-of-war. IFS helps map these parts, bring compassion to each one, and reduce the shame that fuels the impostor experience.
Some Examples of Imposter Feelings
- You are complimented for your work, and you feel instantly good. But a bit later, self-doubt kicks in, and you start to doubt the compliment was from a place of pity.
- I feel perpetually incompetent, no matter how well I do
- I do very well, but I don’t know how I ended up here.
Often people who do well but perpetually feel like they are short of their ability speak of having these imposter feelings.
Frequently Asked Questions About Impostor Syndrome and IFS Therapy
Is impostor syndrome a mental disorder?
No. Impostor syndrome is not a formal diagnosis in the DSM or ICD. It describes a pattern of self-doubt and fear of being exposed as a fraud despite evidence of competence. It often stems from perfectionism, shame, or childhood experiences of criticism and comparison.
Can therapy really help with impostor syndrome?
Yes. Evidence-informed therapies like Internal Family Systems (IFS) and EMDR help identify the protective inner parts that create self-doubt, shame, and fear of failure. Therapy helps unburden these parts and build confidence from within, not from external validation.
How is IFS therapy different from regular talk therapy?
Unlike traditional talk therapy, IFS does not aim to change thoughts directly. It helps you form a compassionate relationship with your inner parts—like the critic, the achiever, or the anxious child—so they can relax and allow your calm, confident Self to lead.
How many sessions does IFS therapy take for impostor syndrome?
The number of sessions varies. Many clients notice positive changes within 6–10 sessions. Deeper work to address long-held shame or trauma may take longer. Healing is gradual, and progress continues even between sessions as you build self-awareness and compassion.
Can impostor syndrome come from childhood experiences?
Yes. Early experiences of conditional love, excessive criticism, or lack of validation can create internal parts that carry shame or fear of failure. These parts often resurface in adulthood as impostor feelings when achieving success or recognition.
Is IFS therapy available in Dubai?
Yes. Dr. Millia Begum offers IFS therapy in person at the First Psychiatry Clinic in Dubai.
About Dr. Millia
Dr. Millia Begum
is a trained trauma specialist with over 25 years of clinical experience in psychiatry and therapy. She trained in the UK’s NHS system and served the NHS in various senior roles.
She is a former EMDR Europe Approved Consultant, EMDR researcher, and board member of the EMDR Association UK. She is now a member of the EMDR International Association (EMDRIA).
Dr. Millia is a Certified Internal Family Systems (IFS) Therapist, bringing a compassionate, parts-informed approach to her work with clients in Dubai.
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