Understanding Anxiety & Imposter Syndrome

Navigating young adulthood, whether you’re starting university, landing your first real job, or just figuring out your next move is exciting, but it’s also a lot. It’s normal to feel the pressure of new expectations and the urge to measure up.

If you’ve been feeling an unsettling mix of worry and self-doubt lately, you’re not alone. 

When Worry Becomes Anxiety

Think of anxiety as your body’s built-in alarm system. It’s a natural response to danger, a deadline, a public presentation, or a major life transition. When it works well, it gives you the adrenaline you need to perform.

But sometimes, that alarm system gets a little sensitive. You might find yourself feeling anxious for no reason you can logically point to. The worry is present even when the "danger" is gone.

The Two Faces of Anxiety

Anxiety shows up in two main ways:

• In Your Body - This is the physical side: a racing heart, shallow breathing, sweaty palms, tension in your shoulders, or a knot in your stomach.
• In Your Mind - This is the mental side: racing thoughts, constant "what if" questions, excessive worry, difficulty concentrating, or feeling restless.

It’s important to remember that anxiety is not a failure of character; it’s a nervous system response. When we feel anxious for prolonged periods, our brain starts to learn that worry is the default behaviour.

The great news is, if you can learn the anxious behaviour, you can learn how to stop feeling anxious as well, by training your brain to feel safer.

Unmasking Imposter Syndrome

If anxiety is about being afraid of an upcoming event, imposter syndrome is about being afraid of yourself in that event.

So, what is imposter syndrome?

It's the persistent, internalized belief that you are not as competent as others perceive you to be. Despite clear evidence of success like a degree, a promotion, or praise from a mentor; you remain convinced that you are a fraud and that your achievements are simply due to luck, timing, or deceiving others. You feel like you’re waiting to be "found out."

Are You Experiencing It?

This feeling is particularly common for young adults entering competitive fields or first-generation students in new environments.

You might be experiencing imposter syndrome if you:

• Minimize or dismiss praise (e.g., someone calls you smart, and you think, "I just got lucky on that test").
• Over-prepare and overwork, believing your effort must compensate for your perceived lack of intelligence.
• Avoid opportunities because you fear failing or having your competence exposed.
• Feel intense shame over minor mistakes, seeing them as proof that you aren’t good enough.

The Overlap and Tips to Manage It

Anxiety and imposter syndrome often fuel each other. The internal doubt from imposter syndrome (I'm a fraud) creates intense anxiety (I'm going to be exposed). This fear then impacts your behaviour and creates a massive barrier in your life.

The first step in taking control is simply naming the experience. You can’t tackle something until you know what it is.

Here are two initial tips to help you start practicing how to overcome imposter syndrome and manage your worry:

• Shift Focus from Outcome to Effort: Imposter syndrome thrives on results. Instead of telling yourself, "I need to get an A," try focusing on the process: "I will spend one hour on this task with deep focus." This grounds you in manageable actions and helps to reduce anxiety about uncontrollable future results.
• Practice Grounding: When your worry alarm is ringing loudly and you feel anxious, bring your attention to your physical body. Try the 5-4-3-2-1 technique: name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This simple tool interrupts the anxious thought cycle.

We know that figuring out the right steps to take can feel overwhelming when you’re facing anxiety and imposter syndrome. Together, we can find the pace and the tools that feel right for you.

What’s holding you back? Identify your core challenges.