Understanding Imposter Syndrome: Practical Strategies to Overcome Self-Doubt

Have you ever had that nagging feeling that you don’t quite belong? Like no matter what you achieve, it’s all just luck or a fluke, and one day someone’s going to call you out? That’s called imposter syndrome, and it’s a pretty common phenomenon. Here’s what might be going on and how we can navigate it.

What Is Imposter Syndrome?

Imposter syndrome is this sneaky little voice in our head that makes us doubt our accomplishments. Even when we've done something amazing, it tells us that we just got lucky or that we don’t deserve this. It can make us feel like frauds at times. This experience, as isolating as it might feel, has actually been studied and named. It was first described in 1978 by psychologists Pauline Clance and Suzanne Imes. While they initially thought it mostly affected women, research now shows it can impact anyone. Yes, anyone—students, professionals, artists, or anyone in any field—regardless of how accomplished or well-regarded they are by others.

Why Do We Feel Like This?

Imposter syndrome usually starts from a mix of perfectionism, high expectations (maybe from family or society), or constantly comparing ourselves to others. And if we're part of a group that’s been historically underrepresented, like women in tech or ethnic minorities in leadership roles, those feelings can become even more overwhelming. It’s like we're carrying extra weight to prove we belong.

What Does It Look Like?

There’s often a cycle to imposter syndrome. It starts with overworking to prove ourselves, then maybe achieving something great. But instead of celebrating, we dismiss it. "Oh, anyone could’ve done that," or "We just got lucky."  Then we're back to overworking because we feel like we're still not enough. This cycle can be exhausting.

How It Affects Us

Living with imposter syndrome isn’t just stressful. It can mess with our mental health, our career, and even our relationships. Studies have shown it’s linked to higher levels of stress and anxiety. Professionally, it can hold us back from taking risks or saying yes to desired opportunities because we're afraid we'd fail or be “exposed.” It’s like walking through a fog that only you can see, where every step takes twice the effort and no one else seems to notice.

So What Can We Do About It?

It’s natural to occasionally experience imposter syndrome, especially when faced with new challenges or high expectations. Rather than trying to eliminate it completely, let’s explore what’s behind these feelings and how to navigate them effectively. Here are some ways:

1. Reframe How We See Ourselves

That voice in our head telling us we're not good enough? It’s not always truthful. Try to catch those thoughts and ask, “Is there actual evidence for this and against this?” For example, if you think, “I’m not qualified for this job,” identify all the skills and experience that got you there. One effective approach is to keep a “win journal.” Write in a journal of all the compliments, successes, and anything that makes you feel proud . When self-doubt hits, read it.

2. Talk About It

We’re not alone in experiencing imposter syndrome. Talking about our experiences with a trusted friend, mentor, or support group can help normalize our feelings and provide reassurance. Sometimes, hearing "Yes, me too" can be incredibly validating. Opening up can also help us see things from different perspectives, making it easier to reframe how we view the situation.

3. Focus on Progress, Not Perfection

Sometimes we’re our own toughest critics, and those thoughts can really fuel imposter feelings. Recent research shows that reframing our self-talk to normalize mistakes and learning experiences can make a big difference. Instead of saying, “I should have known this already,” try something like, “I am learning and it's okay not to have all the answers right now.” This simple shift can significantly reduce anxiety and boost confidence.

Thought-Provoking Questions to Consider

Taking time to reflect can help us better understand our experiences with imposter syndrome and figure out ways to move forward. Here are a few questions to get you thinking:

• If your best friend shared your exact same background, experiences, and achievements, would you question their competence the way you question your own? Think about how quickly we offer kindness and understanding to others, but hesitate to do the same for ourselves. Let's try to extend the same compassion to ourselves that we so easily give to others.

• What specific, concrete evidence supports my skills and competence that directly contradicts my current feelings of being an 'imposter'? Sometimes we’re so focused on what we think we lack that we overlook the strengths and achievements that prove our capabilities.

• If you were to embrace your successes fully, without doubt, how might your approach to new challenges or opportunities differ? Imagine how this mindset could reshape the way you tackle challenges, build relationships, and seize new opportunities.

You’re Not Alone, and You’re Not a Fraud

Here's the fact: having imposter feelings doesn’t mean you’re an imposter. Feelings are not always facts. So the next time that voice in your head tells you you don’t belong or you don't really own your successes, please remind yourself of this:

You’ve worked hard to get where you are. Your achievements aren’t luck or a mistake. They’re yours. And you deserve to own them.