How to Recognize and Overcome Imposter Syndrome

Imposter syndrome (IS) involves feelings of low self-esteem and unfounded helplessness. You can alleviate these feelings by talking to people close to you or seeking help from a mental health professional.

“What am I doing here?”

“I don't belong here.”

“I'm a complete fraud, and sooner or later people will find out.”

A 2019 review of research on imposter syndrome (IS) collected between 1966 and 2018 found that between 9% and 82% of people self-reported having these thoughts at some point. Early research exploring the phenomenon focused primarily on successful, capable women. It has since been recognized that IS can affect anyone.

When you don't feel worthy of success, even your most impressive accomplishments seem insignificant. The nagging feeling of not being good enough or of being caught as a fraud, despite clear evidence, is called imposter syndrome.

Understanding and addressing imposter syndrome is the first step to cultivating a more positive state of mind toward your skills, achievements, and self-esteem.

Signs of imposter syndrome

Imposter syndrome can be difficult to spot. However, recognizing the signs is a big step toward overcoming it. Each of these signs reflects a different aspect of imposter syndrome. It’s not just one feeling or fear—it’s a combination that makes you doubt your accomplishments. If any of these signs sound familiar, give yourself some compassion and be proud of yourself for recognizing them. Many people feel this way, and you’re not alone.

Persistent self-doubt: If you find yourself doubting your abilities, even when you have evidence of your competence, you may be experiencing imposter syndrome, and that doubt can persist no matter how much praise you receive from others.

Fear of Failure: The thought of failure can be so scary that it keeps you from trying new things. When you stay stuck in your comfort zone, you miss out on opportunities to learn and grow.

Underestimating contributions: If you find it difficult to accept that you played an important role in success and tend to ignore praise or downplay your contributions, imposter syndrome may be playing a role.

Overachievers: Overachievers often set incredibly high standards for themselves and even when they meet those standards, they still feel inadequate. This constant drive for perfection can be a telltale sign of imposter syndrome.

Fear of being exposed: The fear that someone will find out you are a fraud or not as skilled as people think can be so great that you have to work harder and longer to fight the fear, but the fear doesn't go away.

People with IS may try to compensate for feeling like an imposter by trying harder, or they may live in pain because of it. As a result, they are prone to:

• Depression
• Stress
• Exhausted
• Low self-esteem
• Stress in relationships
• Delayed personal development

Simple Tips to Help You Overcome Imposter Syndrome

Learn to recognize when you're experiencing imposter syndrome

Recognize feelings of imposter syndrome as they arise and write them down. Taking the time to name your feelings and what triggers them can help clarify how and why you feel that way. Practice mindfulness to keep your thoughts from drifting into self-doubt and to stay present in your relationships with others and connected to yourself.

Challenge your inner critic

If you tend to have negative self-talk, encourage yourself to challenge those beliefs and turn them into something more positive. If you feel like you’re not good enough, ask yourself if you really have evidence for that feeling? Or if you’re just stuck in a cycle of self-doubt. Making mistakes is part of learning and growing. Accept them, learn from them, and move forward.

Try reframing your perspective

Impostor syndrome doesn’t mean you’re weak or a failure, it’s just an opportunity for growth. When you feel moments of self-doubt, try reframing the situation. Where are the opportunities to grow and learn? Focus on those opportunities. If all else fails, lean on self-care and self-reflection activities to work on building your self-esteem and confidence.

Seek support to manage negative emotions

Share your thoughts with someone you trust or consider talking to a professional. It’s easy to feel like an imposter here—to think that your feelings or problems don’t matter. But seeking support is a valuable step in managing your emotions, no matter how big or small they may seem to others.

SBNRR technique practice

This technique is a simple method to use when responding to impostor thought patterns in a more mindful way.

• Stop: Stop negative thinking in its tracks.
• Breathing: Take a few deep breaths to calm your mind.
• Note: Observe your thoughts without labeling them as good or bad.
• Reflect: Consider why this thought occurred and whether it is true.
• Response: Choose to respond to this thought in a supportive way.