How to overcome imposter syndrome: 5 tips

If you constantly feel the fear that you are not good enough in your work, you probably suffer from impostor syndrome.

One can experience imposter syndrome regardless of their achievements or success. The fear of being exposed and feeling like a fraud can be overwhelming, but it is possible to overcome by shifting one’s mindset towards oneself.

What is the impostor syndrome and who suffers from it

Individuals who experience imposter syndrome often have thoughts such as “This is not an achievement, I just got lucky” and “I’m afraid that one day everyone will notice my foolishness and incompetence”. Psychologists Pauline Rose Clance and Suzanne Imes first identified this phenomenon in 1978. Initially, they suggested that only women experienced imposter syndrome. However, Clance later acknowledged that anyone who struggles to accept their successes may experience these feelings.

While imposter syndrome is not recognized as a clinical disorder, it can have negative impacts on one’s mental health. The American Psychological Association notes that it is often linked to anxiety and symptoms of depression. Furthermore, it can hinder an individual from fully enjoying life and pursuing new goals. Therefore, it is important to take steps to combat imposter syndrome.

Imposter syndrome is a widespread issue, with approximately 70% of individuals experiencing it at some point in their lives. Valerie Young, one of the leading researchers on this topic, has identified several groups of people who are more likely to struggle with imposter syndrome.

• Perfectionists. They constantly live with the feeling that they could have done better. No matter how good the results are, they will still be dissatisfied with them. They like to control everything, tend to micromanage, and believe that if something needs to be done well, they have to do it themselves.
• Experts. They live with the feeling that they lack knowledge and skills for their work. Even small gaps in their knowledge are perceived as evidence of this. When starting a new task, they try to thoroughly study everything related to it. Such people undergo many trainings and courses to confirm their competence with certificates. And they do not apply for a job if they do not meet all the criteria in the job description.
• Natural geniuses. People of this type are convinced that professionalism is determined by innate abilities. Therefore, every time they cannot quickly and easily cope with a task, they feel like impostors.
• Individualists. They try to handle everything alone and perceive someone’s help as an insult. They often sacrifice their personal life for work.
• Supermen and Wonder Women. They work more than others and try to succeed in absolutely every area of life to avoid feeling like failures.

Imposter syndrome can arise from various factors, such as having unrealistic expectations placed on oneself as a child and feeling the need to earn parental approval through achievements. It can also be triggered by a challenging work environment, such as being a young professional among experienced colleagues or a woman in a male-dominated team. However, imposter syndrome is a hurdle that can be overcome, and it is possible to learn how to accept one’s successes.

TIP 1 – Track your thoughts

It’s not possible to change one’s self-perception instantly. Gradual progress is necessary. Psychologist Audrey Ervin suggests analyzing negative thoughts about oneself as a way to achieve this.

Decentering, a technique commonly used in mindfulness-based cognitive therapy, can be helpful in combating negative self-perceptions. This involves tracking negative thoughts without becoming attached to them or reacting to them emotionally.

For example, if you start thinking about your incompetence, simply acknowledge it to yourself, but don’t delve into thinking about it. Look at your thoughts from the outside, as something that doesn’t relate to you. Every time you doubt your abilities and qualifications, try asking yourself questions:

• Are my thoughts truthful? When answering this question, try not to rely on fears and established beliefs about yourself, but on specific facts. For example, remember not only situations where you made mistakes, but also those where you acted professionally. This will help you to more realistically assess your skills.
• What emotions do these thoughts evoke in me?
• And how helpful or harmful are these emotions to me right now? Do they make me worry, plunge me into melancholy, or, conversely, make me feel full of energy?

Answers to these questions will help you understand how negative – and not always fair – beliefs about yourself affect you and your life. You will learn not to get involved in them, and this will reduce the intensity of unpleasant emotions.

TIP 2 – Give yourself permission to make mistakes

Individuals who exhibit perfectionistic tendencies often tend to blame themselves for any mistake or failure for an extended period of time. However, this is not the most effective approach as self-criticism does not prevent future mistakes. Instead, it is more beneficial to view mistakes pragmatically and as an opportunity to gain valuable experience and knowledge that can increase the chances of success in the future.

Taking a cue from athletes, it is advisable to experience mistakes in a similar way. Many athletes know how to quickly regain their composure and focus on their next move. For example, Don Shula, one of the most successful NFL coaches, implemented the “24-hour rule” which allowed him and his team only a day to celebrate a victory or mourn a defeat. During this time, they could let out all their emotions. However, the next day, they had to shift their focus towards new goals and achievements.

Remembering that making mistakes is a part of the learning process and that even highly successful individuals have failed numerous times before achieving their goals can help combat feelings of impostor syndrome. As basketball player Michael Jordan famously said, “You’re not a loser until you give up.” It’s essential to keep trying and learning from mistakes in order to achieve success.

TIP 3 – Own your achievements

Indeed, focusing on successes can help one combat negative self-talk and cultivate a more positive self-image. It’s important to celebrate small wins and acknowledge accomplishments, even if they seem insignificant. This can help build momentum towards achieving larger goals and increase confidence in one’s abilities. Additionally, keeping a gratitude journal or regularly reflecting on positive experiences can also help shift focus towards the good and improve overall well-being.

Individuals who suffer from imposter syndrome often struggle with accepting their accomplishments and receiving compliments without feeling the need to justify them. They tend to attribute their successes solely to external factors such as luck, assistance from others, or sheer hard work.

Acknowledging your achievements can be a challenging but essential step in overcoming imposter syndrome. One technique to balance your self-esteem is to learn to attribute your accomplishments to your skills and efforts. A helpful way to do this is by creating a list of 10 things you do as well as others in your position. If you have doubts about your abilities, ask yourself if there are any valid reasons for these doubts. This can help you take a more objective and realistic view of yourself and your accomplishments.

In addition, start recording all of your small achievements at the end of the day. This will gradually improve your self-image.

TIP 4 – Praise yourself out loud

Positive affirmations can be a powerful tool in combating imposter syndrome and boosting self-esteem. When repeated regularly, they can help reframe negative self-talk and replace it with positive self-beliefs. By speaking these affirmations out loud, it reinforces the message to the brain and helps to build a more positive self-image.

Examples of positive affirmations that can be used include statements such as: “I am worthy of success and recognition,” “I am capable and competent,” “I deserve to feel proud of my achievements,” or “I trust in my abilities to overcome challenges.” It’s important to choose affirmations that resonate with you personally and feel genuine, as repeating empty or inauthentic affirmations may not be effective.

Studies indicate that the brain might not differentiate between imagined and actual events and might react similarly to both. When we imagine negative scenarios or fearful situations, our brain can trigger a stress response, causing negative emotions and anxiety. However, it’s also possible that positive thoughts can have a similar effect on the brain. Regularly affirming yourself with positive statements such as “I am intelligent,” “I am talented,” “I am strong,” or “I am brave” could potentially persuade your brain to believe these affirmations, leading to positive effects on your behavior and self-esteem.

TIP 5 – Start teaching

One effective way for people with imposter syndrome to overcome their self-doubt is to find a mentor who is part of the same field or profession. A mentor can provide valuable guidance and advice, as well as help dispel any doubts or concerns the person may have about their abilities. However, it’s important to note that becoming a mentor oneself can also be a helpful tool. Initially, it may seem daunting or like the person doesn’t have enough expertise to guide others. But as they immerse themselves in the process, they will likely realize just how much knowledge they possess. Receiving positive feedback from mentees can also be a powerful motivator for continued growth and development.

Becoming a teacher does not require obtaining an academic degree. You can start by collaborating with online platforms that offer courses on various subjects, or by sharing your expertise with friends for free. Starting a blog is another way to share your knowledge. Regardless of the approach, preparing lessons and content will require drawing on your knowledge and experience. As you immerse yourself in the process, you will begin to recognize how much you know.