The Hidden Struggle Behind Success
Many young adults in their 20s appear to be flourishing—earning degrees, landing jobs, moving out, and building relationships. On the surface, these are the milestones of achievement. Yet, beneath this progress, countless young adults feel plagued by an internal whisper: “You don’t deserve this.” This persistent self-doubt, known as imposter syndrome, often contradicts external accomplishments. Even when you’re thriving, you might feel like a fraud.
Imposter syndrome isn’t a character flaw or a rare experience. In fact, it’s incredibly common, especially during the uncertain and transitional years of early adulthood. This article explores why imposter syndrome is so widespread in your 20s, how perfectionism, comparison culture, and career transitions contribute to it, and most importantly—how to reframe your self-doubt with evidence-based strategies.
What Is Imposter Syndrome?
First coined by psychologists Dr. Pauline Clance and Dr. Suzanne Imes in 1978, imposter syndrome refers to the internal experience of feeling like a phony, even in the face of clear evidence of success. It’s not a clinical diagnosis, but its psychological impact is real and far-reaching. Individuals with imposter syndrome struggle to internalize their accomplishments and often fear being “exposed” as a fraud.
According to a 2020 systematic review published in the Journal of General Internal Medicine, up to 82% of people will experience imposter syndrome at some point in their lives, with young adults particularly vulnerable during early career and life transitions (Bravata et al., 2020).
Why It’s So Common in Your 20s
1. Perfectionism
Many young adults have internalized the belief that they must be exceptional to be accepted. Whether shaped by academic pressures, cultural expectations, or personal standards, perfectionism can make even small mistakes feel like massive failures. This mindset not only fosters imposter feelings but also hinders risk-taking and learning.
A 2022 study in the Journal of Counseling Psychology found that high levels of perfectionism among recent graduates were significantly correlated with increased imposter feelings—particularly among those starting their first full-time job (Neal & Yeo, 2022).
2. Comparison Culture and Social Media
In your 20s, comparison becomes almost inevitable—especially in the digital age. Social media feeds are filled with filtered highlights: job promotions, new apartments, vacation photos, and fitness milestones. These curated glimpses can distort your perception of success, leaving you feeling behind, unworthy, or “not enough.”
Research in the Journal of Affective Disorders in 2021 found that frequent social media use among young adults was associated with higher levels of imposter feelings and psychological distress (Chandra et al., 2021).
3. Career Transitions and Uncertainty
The 20s are full of firsts—first jobs, graduate school, moving to new cities, and shifting from dependence to independence. These transitions bring new expectations, ambiguous roles, and high pressure. Even when you land a good job or receive praise, it might not feel deserved.
According to Harvard Business Review, early-career professionals often receive little feedback, unclear role descriptions, and minimal mentorship, creating fertile ground for imposter syndrome to thrive (Simmons, 2023).
What It Feels Like
Imposter syndrome isn’t always obvious. It often shows up in subtle yet emotionally draining ways:
- Downplaying your accomplishments or attributing them to luck.
- Over-preparing or overworking to “earn” your place.
- Avoiding new opportunities out of fear of failure.
- Dismissing praise or feeling uncomfortable when complimented.
- Feeling anxious, inadequate, or like you’re “faking it.”
A 2021 study in the International Journal of Behavioral Medicine found a strong correlation between imposter feelings and increased psychological distress among millennials, including anxiety and burnout (Zanchetta et al., 2021).
How to Reframe Self-Doubt
1. Name It to Tame It
Awareness is the first step toward healing. Simply identifying that you’re experiencing imposter thoughts can help you gain perspective. Try telling yourself, “This is imposter syndrome, not reality.”
2. Shift from Judgment to Curiosity
Instead of thinking, “I’m not good enough,” ask, “What can I learn from this?” Reframing self-criticism into curiosity helps reduce shame and allows you to grow without self-punishment.
3. Keep a Success Journal
Write down your accomplishments, no matter how small. This could be as simple as finishing a task, receiving positive feedback, or helping a friend. Revisit your list when self-doubt creeps in to remind yourself that your success is earned—not luck.
4. Talk About It
Shame thrives in secrecy. Sharing your feelings with a trusted friend, mentor, or therapist can normalize the experience and reduce its power. Many people are surprised to find that even their most competent peers feel the same way.
5. Seek Therapy that Works
Cognitive-Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are evidence-based treatments that have shown effectiveness in addressing imposter syndrome, perfectionism, and self-criticism. Therapy can help you identify distorted thinking patterns, build self-compassion, and develop realistic beliefs about your competence.
Real-World Example: Maya’s Journey
Maya, a 26-year-old UX designer, had just been promoted. Colleagues praised her creativity and work ethic. Yet, every morning, she felt like she didn’t belong. She stayed late, reread every email, and feared presenting her ideas in meetings.
After developing anxiety-related symptoms, Maya sought therapy. With the help of her therapist, she identified her perfectionism and fear of failure as central themes. Together, they worked on self-compassion exercises, realistic self-appraisals, and mindfulness strategies. Over time, Maya began to see that her fears weren’t facts. She still strives to do well—but no longer at the cost of her mental health.
You’re Not Alone—and You’re Not a Fraud
Your 20s are a time of exploration, uncertainty, and immense growth. Imposter syndrome is not a sign of weakness. Rather, it’s a response to internalized pressures and external expectations. Understanding where these thoughts come from—and learning how to challenge them—can help you navigate this decade with more clarity and self-trust.
Thriving doesn’t mean feeling confident all the time. It means showing up, even with self-doubt, and choosing to believe that you belong here. Because you do.
References
- Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of General Internal Medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1
- Neal, J. M., & Yeo, M. (2022). Perfectionism and Impostor Phenomenon Among Recent College Graduates. Journal of Counseling Psychology, 69(3), 245–256. https://doi.org/10.1037/cou0000560
- Chandra, R., Lee, J., & Kim, H. (2021). Social Media Use and Impostor Phenomenon in Young Adults. Journal of Affective Disorders, 281, 294–301. https://doi.org/10.1016/j.jad.2020.12.106
- Simmons, A. (2023). Navigating Early-Career Imposter Syndrome. Harvard Business Review. https://hbr.org/2023/03/navigating-early-career-imposter-syndrome
- Zanchetta, M., Riva, S., & Meloni, F. (2021). Impostor Phenomenon, Well-Being, and Mental Health in Millennials. International Journal of Behavioral Medicine, 28(2), 162–171. https://doi.org/10.1007/s12529-021-09980-5