Written by: Nico Jay Dauz, CHRA
Clinically Reviewed by: Daniel Gunn, PG Dip, CCTP II
Have you ever felt that, despite your achievements, you’re simply “faking it” and that sooner or later everyone will discover you’re not as capable as they think? If so, you are not alone. Studies suggest that around 70% of adults experience what is commonly called “imposter feelings” at some point in their lives. Interestingly, recent research shows that trauma may play a pivotal role in the way these feelings develop.
Trauma, whether from childhood, unexpected events, or ongoing stress, can change how we see ourselves. This article looks at the brain processes involved in feeling like an imposter, how trauma affects our self-image, and ways to heal and recover.
Trauma is how your mind and emotions react to things that are too hard or too much to handle. Things like getting hurt physically or emotionally, like being mistreated by someone, can be among these events. Having been through trauma can change the way we feel, think, and act, as well as how we see ourselves and the world around us. It can make us feel worried, sad, or unsure of ourselves. Sometimes it can even affect our bodies, making us have trouble sleeping or be constantly tired.
On the other hand, imposter syndrome is when people doubt their achievements. They worry about being seen as frauds, even when they have proof that they are capable. A study explored this in depth, showing how these feelings arise in high-achieving individuals, especially women, as a result of both internalised doubt and external pressures.
Recognising the impact of trauma on self-perception is vital for several reasons:
When we talk about trauma, it’s essential to break it down and look at the different parts. Trauma shows up in our minds and actions in ways we might not even realise. Understanding this can help us understand how trauma impacts our view. For example, it can lead to those false feelings that many of us struggle with, especially when dealing with imposter syndrome. By exploring these key points, we can better see how past experiences influence our current emotions and perceptions.
Here, we’ll explore how trauma affects both the brain and behaviour, and how these changes can lead to the development of imposter feelings.
Trauma can be classified into different types, each uniquely affecting the individual. Understanding these distinctions can help us better comprehend how traumatic events shape the brain and emotional responses.
Acute trauma is caused by a single, traumatic event, like a car accident, a natural disaster, or a quick loss. Acute trauma can be too much for a person’s mind and emotions to handle at the time, and its effects may last for a long time, changing how we deal with stress or achieve success in the future.
Chronic trauma is when you are exposed to upsetting events over and over again. This could include being abused or bullied over and over again or living in a dangerous place for a long time. Traumatic events that happen over and over again can make the brain stay on high alert. This makes it harder to feel safe and sure of yourself when you need to be calm, like when receiving praise or an award.
Complex trauma happens when a person goes through several stressful events that occur at the same time and are connected. This usually happens in childhood. This kind of stress is especially powerful and can have long-lasting effects on how well you handle your emotions and sense of self-worth. Traumatic events in childhood, like being emotionally or physically abused, can lead to feelings of not being good enough and self-doubt that feed imposter syndrome.
Each type of trauma reshapes how we respond to challenges, process stress, and view ourselves in relation to others. By recognising the different types of trauma, we can begin to understand the root of feelings like imposter syndrome and the role past events play in shaping our present thoughts and behaviours.
Trauma changes the shape and function of the brain in significant ways. The brain can change the way it handles information in a way that lasts for a long time after someone goes through trauma, like physical harm, mental abuse, or long-term stress. These changes immediately affect how we see ourselves and our skills.
Several key brain areas play a role in this:
Amygdala: The amygdala recognises danger and starts the body’s “fight or flight” reaction. It can become hyperactive in people who have been through stress, making them constantly on the lookout for danger, even when they are in a safe place. People in this state of worry and attention may be more likely to experience nervousness, self-doubt, and fear of failing, all of which are symptoms of imposter syndrome.
When someone has been through trauma, an overactive amygdala can make them feel like they are always at risk of being “found out” or shown. People can see even small mistakes as huge threats to their self-worth. Because the brain is mostly in “survival mode,” it’s hard to accept praise or note success without feeling scared.
Prefrontal Cortex: The prefrontal cortex controls higher-level thinking, like making choices, keeping emotions in check, and changing one’s mind quickly. This part of the brain can stop working properly in people who have been through stress, making it harder for them to think clearly about their experiences. This problem makes it easier for people with imposter syndrome to have a skewed view of themselves.
Sometimes, when the prefrontal brain isn’t working right, it’s hard to understand what you’ve accomplished. Instead, they might downplay or ignore their wins and focus on what they think are their flaws and mistakes. Because of this cognitive bias, they are likelier to feel like a fake, even if they are good at what they do.
Hippocampus: The hippocampus helps us remember things and control our emotions. When someone goes through trauma, their hippocampus can shrink, making it harder for them to remember things correctly. This can make people with imposter syndrome talk negatively to themselves over and over or not be able to accept their successes. People may ignore positive comments and only focus on what they think are mistakes, making them believe they don’t deserve their success.
Stress makes it hard to remember past events and how they fit into the bigger picture. Someone can forget about their past achievements or not see how their actions led to those successes. This could make them feel even more like a “fraud.”
Neurobiological Feedback Loop: How Trauma Fuels Imposter Syndrome
The interaction between the amygdala, prefrontal cortex, and hippocampus creates a feedback loop that perpetuates imposter syndrome:
This loop makes you feel afraid and avoid situations, which makes you feel even more like a fake. Every little mistake or failure feels like proof that they are not good enough, and the feedback loop makes them feel even worse about themselves.
One of the most significant aspects of imposter syndrome is the inability to accept praise or recognition. Trauma, especially in childhood, can disrupt the way individuals relate to validation and approval. For people who have experienced neglect or emotional abuse, external validation can feel unearned or even threatening.
The brain’s reward system, which involves the dopamine pathways, plays a key role in processing praise. However, trauma can interfere with this system, making it difficult for individuals to experience pleasure or satisfaction from positive feedback. Instead of feeling good about praise, they might feel guilty, unworthy, or deserving of criticism. The brain doesn’t healthily process external validation, reinforcing the imposter feelings.
This disconnect between the brain’s ability to accept praise and the self-doubt rooted in trauma can cause a person to dismiss or downplay their successes, reinforcing the cycle of feeling like a fraud.
Trauma also increases the release of cortisol. Prolonged high cortisol levels can disrupt emotional regulation and exacerbate feelings of anxiety. In people with imposter syndrome, high cortisol levels can contribute to the hyper-alertness that fuels fear of failure and the perception of constantly being scrutinised.
The chronic stress caused by trauma means the brain is often in a state of fight-or-flight response, even in situations where it should feel safe. This heightened stress can distort self-perception, causing individuals to feel constantly judged or at risk of being exposed as a fraud.
Learning about the neuroscience of imposter feelings shows that these feelings are not just mental; they have deep roots in how the brain reacts to stress. By knowing how imposter syndrome works on a biological level, we can start to treat these feelings with more kindness and understanding.
Instead of seeing imposter feelings as a flaw in ourselves, we can see them as the brain’s reaction to past events, especially stressful ones. This change in viewpoint can give people a sense of control over their feelings and help them start changing their brain paths for a better view of themselves.
Practical Tips for Coping with Trauma and Imposter Feelings
Dealing with trauma and the feelings of self-doubt that come with imposter syndrome can feel overwhelming. But there are some simple, practical steps you can take to start managing these feelings. Here are a few tips that can help:
Take a moment to pause when your mind starts to race with bad thoughts. Simple awareness techniques can help you stay in the moment and calm down.
Breathing: Take four slow breaths in, hold them for four counts, and then let them out for four counts. Say this a few times to help yourself get ready.
Grounding: Take a time to notice one thing you can taste, two things you can smell, three things you can hear, four things you can touch, and five things you can see
These quick exercises can help calm your mind when self-doubt starts to creep in.
Permitting yourself to celebrate the little wins is a big part of overcoming imposter syndrome. Don’t wait until everything is perfect; enjoy the gentle steps you take.
Break things down: Set small, achievable goals instead of overwhelming yourself with huge tasks.
Celebrate success: When you complete a task, even a small one, take a moment to appreciate your effort. This helps you focus on what you’ve done right.
Recognising small wins is a great way to challenge the belief that you’re a “fraud.”
Self-compassion is an essential part of healing from trauma and overcoming imposter syndrome. People who feel like impostors often have a hard time being nice to themselves because they focus on what they think they’ve done wrong instead of what they’ve done right. For healing to happen, you must learn to be kind to yourself like you would be to a friend.
Be gentle with yourself: Always remember that you are human when you mess up or fail to meet your goals. Mistakes don’t make you less valuable; they’re something everyone does.
Affirmations: Use affirmations and positive self-talk. Don’t say “I’m not good enough.” Instead, say “I’m doing my best, and that’s enough.”
Self-compassion helps to reduce the internalised shame that often accompanies trauma and imposter feelings, allowing you to break free from the cycle of self-criticism.
Although it is difficult, it is possible to cope with trauma and imposter syndrome.
Implement practical strategies, such as self-compassion, professional help, realistic goal-setting, and mindfulness, to start mending and transform your relationship with yourself.
With the correct resources and assistance, you may escape the cycle of self-doubt and develop a more accurate, powerful sense of who you are. However, healing takes time, and each person’s journey is different.
Recognising when imposter feelings and trauma become too much to handle alone is essential. Here are signs it may be time to seek professional help:
Seeking help is a sign of strength and the first step towards healing.
The time for change is now. If you’re feeling overwhelmed by imposter syndrome or the lasting effects of trauma, don’t wait for things to get better on their own; take control of your healing today.
At HelpMindBody.com, we provide the resources, support, and professional help you need to overcome these challenges.
Don’t let another day pass by feeling unworthy or stuck.
It’s time to break free and become the empowered person you were always meant to be.
Start your journey today. Visit HelpMindBody.com and take the first step towards a brighter self and a more confident future.
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He is a graduate of the Bachelor of Science in Psychology at Cavite State University – Silang Campus, Cavite, Philippines. He is also a Certified Human Resources Associate and a Career Service Professional Eligible in the Philippines.
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