Imposter syndrome is the persistent belief that not only is your success undeserved, but that exposure is imminent, and you will be ‘found out’. This is a common experience in rural and remote practice, particularly as you may be the only clinician for miles around, and you question if you’re “really” qualified to do the job.
People experience imposter syndrome due to a complex mix of things, such as childhood upbringing, cognitive distortions, personality traits and external environmental pressures, and it occurs on a spectrum. It is estimated that up to 82% of adults will experience it at least once in their lives, and it is common among both women and men across a range of age groups, from adolescents to late-stage professionals.¹ It’s important to remember that this is a phenomenon, or experience, and not a clinical diagnosis. Many people experience it, particularly those with underrepresented identities; for example, an Aboriginal and/or Torres Strait Islander Health Worker working in a predominantly ‘white’ clinic environment and health system. Common signs of imposter syndrome can be downplaying achievements, over-preparing to ‘compensate’, difficulty accepting positive feedback, or anxiety around performance reviews or audits.
A little bit of self-doubt can be healthy and help us, particularly in new environments when we want to make sure we have ‘checked all the boxes’ if we’re feeling uncomfortable. In some cases, imposter syndrome can be a catalyst for growth, encouraging us to take up new learning opportunities, or gain more experience, which should enhance our beliefs about our abilities and achievements.
However, for some people further along the spectrum of imposter syndrome, it can interfere with overall functioning and mental health. These feelings are strongly linked to depression and anxiety² and can result in isolation, with people often perceiving themselves as the only ones experiencing these feelings.¹ Imposter syndrome can also drain relationships, as it can be difficult to connect with colleagues and patients if you have walls up because you’re scared of being ‘found out’. Over time, all these factors can lead to career burnout, as people often feel a sense of relief rather than pride after an accomplishment, which tends to make them keep pushing through things without taking care of themselves.
Mindfulness can be particularly beneficial for imposter syndrome as it focuses on the here and now. Imposter thoughts are largely future-focused, such as, “They’ll find out,” or past-focused, like, “I just got lucky last time.” Mindfulness, the act of focusing on the present moment, with compassionate observation and without judgment of one’s own thoughts and feelings, interrupts this rumination cycle. Some strategies you can try to help with imposter syndrome include:
Name the thought, not yourself. This is known as ‘diffusion’ whereby we recognise that a thought is simply a thought, and not who we are. For example, instead of thinking, “I’m a fraud,” practice saying, “I’m having the thought that I’m a fraud.” This creates distance between yourself and the story in your mind.
Grounding in values. When your doubt is peaking, return to why you chose this work and this setting. What was important to you when you made that choice? What matters to you now? These questions anchor your identity beyond simply performance and allow you to navigate success and failure with a stable sense of self.
The STOP practice. This is a particularly useful mid-shift when you notice your ‘imposter’ speaking/talking.
- Stop what you’re doing
- Take a breath
- Observe what’s happening in your body and mind without judgment
- Proceed with intention. Choose your next action deliberately rather than acting on autopilot, aligning that action with your personal values
Evidence journaling. At the end of each week, write down three moments where your skills made a difference. Then sit with that evidence, just noticing, rather than immediately dismissing it. Notice any feelings that come up, both the uncomfortable, and the unusual. This practice trains the brain to register competence as present and real, not something that is lucky or fleeting.
Given the context of rural and remote work, imposter syndrome is a partially rational response to genuinely difficult conditions. Whilst the above practices are helpful, mindfulness is not a substitute for systemic support. Join or advocate for peer supervision networks, mentoring programs and psychological safety in teams; all of which can help you learn and grow.
Doubt and confidence can co-exist. Next time you’re feeling that ‘imposter’ speaking to you, try one of the practices above and notice any changes in your thoughts or feelings. The goal isn’t to silence the doubt, but to stop letting it drive.
Be kind,
Dr Nicole Jeffery-Dawes (she/her)
Senior Psychologist, Mental Health and Wellbeing
- Bravata, D.M. et al. (2020). Prevalence, Predictors, and Treatment of Imposter Syndrome: a Systematic Review. Journal of General Internal Medicine, 35 (4), 1252-1275. Accessed 29 May 2026 at https://pubmed.ncbi.nlm.nih.gov/31848865/
- Cokley, K. et al. (2017). Imposter feelings as a moderator and mediator of the relationship between perceived discrimination and mental health among racial/ethnic minority college students. Journal of Counseling Psychology, 64(20), 141-154. Accessed 29 May 2026 at https://cdr.lib.unc.edu/downloads/tm70nb19v
