5 Tips for Overcoming Imposter Syndrome

Have you ever felt like you’re just “faking it,” even though everyone else seems to think you’re doing a great job? Do you tend to doubt your abilities at work and write off your achievements as lucky or unearned? That feeling of inadequacy, where you worry you’re not truly deserving of your successes, is more common than you might think. This is often what people often call imposter syndrome.

Imposter syndrome can show up in many areas of life, including in the workplace, school, social circles, creative pursuits, hobbies, relationships, or personal accomplishments. Feeling like you’re not measuring up or questioning your abilities can be discouraging. The good news is, there are practical ways to manage these feelings so you can start feeling more confident in who you are.

What is imposter syndrome?

Coined by psychologists in the 1970s, imposter syndrome is a common experience characterized by feelings of self-doubt and fear of being exposed as a “fraud” despite your true abilities and achievements. You may feel like your accomplishments are just luck, timing, or due to help from others, rather than your own skill. This can lead to a sense of inadequacy that can impact your self-confidence.

While not a clinical diagnosis, imposter syndrome can have real mental health effects. It often stems from a mix of personality traits, past experiences, or high expectations we place on ourselves. It can affect anyone, at any age or stage of life.

Signs of imposter syndrome

Recognizing the signs of imposter syndrome is the first step toward overcoming it. Here are common signs that you may be experiencing imposter syndrome:

Constant self-doubt: Feeling like you’re not capable or talented enough, even when you have evidence to the contrary.
Attributing success to luck: Believing your achievements are due to outside factors instead of your own hard work.
Fear of failure: Avoiding challenges because you worry you’ll fail or mess up.
Perfectionism: Feeling like nothing you do is ever good enough.
Difficulty accepting compliments: Brushing off compliments or feeling undeserving of recognition.
Overcompensation: Working excessively to “prove” yourself, which can lead to stress or burnout.

Examples of imposter syndrome

To better understand how imposter syndrome might show up in everyday life, consider these real-life examples:

You ace a test or complete a difficult project, but think it was just luck or an easy assignment.
You publish a story, share your art, or perform publicly, and feel like your success is just a fluke.
You care for your children or loved ones and constantly question whether you’re doing “enough.”
You worry that people don’t like you or find you interesting, even though you have positive connections.

In all of these scenarios, the commonality is a persistent feeling of being inadequate, even when there’s no reason to doubt yourself.

5 tips for overcoming imposter syndrome

Overcoming imposter syndrome takes practice, but it’s possible. Here are some strategies you can try:

Play detective with your thoughts: The key to challenging negative thoughts and self-judgments is to “play detective” with thoughts that you’re not good enough, smart enough, or creative enough. Ask yourself, what’s your evidence that this thought is true? What evidence do you have to the contrary?
Shift your mindset: Some people have a belief that things should always be easy for them, they should never need help, and they should never make mistakes. Psychologists sometimes refer to this as a “fixed mindset,” or the belief that your intelligence and abilities are fixed traits. Shift your mindset to a growth mindset. For example, instead of “I’m not smart enough to do this,” think “This will take effort and patience with myself to complete, so I will plan accordingly and ask for help when I need it.“
Stay connected: Seeking opportunities for support is important. Plan to meet with a friend, family member, or coworker. Talk with someone you may be able to relate to, and you may realize you’re not alone in how you feel.
Set realistic expectations: Let go of perfectionism and focus on achievable goals. Progress is more important than perfection.
Celebrate your wins: Keep a journal of your accomplishments, compliments, and moments you’re proud of. Review it regularly to counter feelings of self-doubt.

Therapy for imposter syndrome

Therapy can be a safe space to explore the root causes of feeling inadequate and develop practical strategies for coping with these feelings. A licensed therapist can help you:

Identify negative thought patterns that reinforce imposter feelings.
Build self-compassion and self-confidence in your abilities.
Learn to manage stress and anxiety.
Celebrate your strengths and internalize your successes.

Whether imposter syndrome is affecting your personal, social, or creative life, having professional support can help you overcome these feelings more effectively.

Takeaway

Imposter syndrome can feel isolating, but it’s more common than you might realize. By recognizing the signs, using strategies to challenge self-doubt, and seeking support when needed, you can begin to celebrate your accomplishments and feel more confident in everyday life.