Managing imposter syndrome and fear of failure

Fionnuala Clayton

Fionnuala Clayton is project manager of NHS Wales’ Online CBT Service, SilverCloud Wales. She has a background in Psychotherapy and working in digital mental health support.

Imposter syndrome and fear of failure are common experiences for many students. Unchecked, they can provoke anxiety and get in the way of your success and enjoyment at university. But by understanding them, you can take proactive steps to overcome them and move forward with confidence.

Many university students face these two, closely-linked challenges – often silently. Sometimes the demands of a course, or nervousness around socialising, can make you question whether you deserve to be at uni at all.

This persistent fear can lead to imposter syndrome, the nagging feeling that you’re a fraud, even when you’re doing well. It can make you question your achievements and worry that you’ll be "found out," despite having earned your spot.

The cycle of self-doubt might also lead to a fear of failing and - if left unaddressed - these feelings can become a barrier to your studies and social life, hindering your potential, impacting your mental health and triggering anxiety.

While it’s normal to feel anxious from time to time, too much anxiety can hold you back. You might avoid assignments or tutorials, make excuses not to attend events, or stay on the fringes of a group. Although this kind of avoidance behaviour might give you some fleeting relief from your anxiety, dodging situations that trigger it can actually reinforce your fears, and make your anxiety worse in the long run. On the flip side, fear of failing and striving for perfection can lead to overwork, leaving you exhausted and even more anxious.

Managing feelings of imposter syndrome and fear of failure

Here are some ways to manage feelings of imposter syndrome and fear of failure so you can embrace all that university has to offer.

Different things work for different people, but some combination of the below may help:

Accept how you feel

First off, take a mindful approach to what you’re feeling.

Acknowledge your emotions and accept that you are experiencing them. Be kind to yourself, understanding that everyone makes mistakes and recognise that getting things wrong is part and parcel of learning something new.

Recognise that perfectionism isn't possible

Chasing unattainable ideals can entrap you in a cycle of constant self-criticism, and striving for perfection often leads to burnout and frustration. Focus instead on growth and learning. University is a place to learn, not to produce perfect work the minute you step through the doors. Remember that growth comes from effort, not perfection. Letting go of the need to be flawless gives you the freedom to take risks and to explore your true potential.

Lean on your relationships

Work on building your connections – relationships are important to our well being generally but, in a student setting, friendships can help you appreciate that you’re not alone in your struggles. If you found it tough to get your head around that last lecture, chances are someone else did too. Talking it through with a peer may help you both understand it better.

Recognise your strengths

Instead of focusing on your weaknesses, take a moment after a knockback to try to identify your strengths. Consider when you feel most competent and reflect on what other people tell you you are good at - whether it’s academic skills, creativity, problem-solving, or teamwork - and recognise that just because you struggle in one area doesn’t mean you’re lacking in others. Focusing on your strengths will allow you to shift your mindset from self-doubt to self-assurance, giving you the confidence to meet challenges with a more balanced mindset.

Dedicate five minutes a day to reminding yourself of everything you’ve been able to achieve, and say out loud what it is you’ve done to get there. Is it that you studied three or four or five years for a degree? Or spent those weekends and evenings working on that big presentation or lesson plan etc.? Finally, put yourself in your friend’s shoes and imagine how they view your success and hard work.

Face your fears

Try to gradually face your fears. Work out your ultimate goal and identify a series of small, manageable steps to achieving it. Carry out each step until it no longer causes you anxiety before moving on to the next one.

Develop your academic skills

Honing your study techniques, getting to grips with the material and engaging actively with your coursework will help you build a strong foundation of knowledge and confidence, and prepare you for exams and assignments. Being prepared can help reduce anxiety, and the more competent you feel, the more likely you are to succeed.


Reach out for support

If you’re overwhelmed with anxiety about your course, reach out to your wellbeing service for advice on managing your feelings. Services are available to support you across a range of topics including academic skills and confidence.

NHS Wales

Outside of your university services, Cognitive Behavioural Therapy, or CBT for short, can also help. If you’re a student in Wales, you can access a suite of guided, online self-help programmes based on CBT, provided by SilverCloud and available free of charge from NHS Wales.

Anyone aged 16+ can sign up, with no need for GP referral. There are programmes for anxiety, depression, stress and self-resilience, designed specifically for students. SilverCloud can support anyone who is a patient or resident of Wales. If you are still registered to a GP outside of Wales whilst studying, consider registering with a Welsh GP so you are able to access healthcare locally.

You can also access all the adult programmes for support with body image, money worries, sleep problems, and more.

Sign up here

Across the UK

Across the UK, you can speak to a GP about mental health support available, such as Talking therapy, local mental health services, local mental health charities and counselling services which are here to support you.

Mental health services

Page last reviewed: October 2024