Navigating Imposter Syndrome
February 2025
Imposter Syndrome—the nagging belief that you're not as competent as others perceive you to be—is an experience many professionals encounter, regardless of their achievements. This internalized self-doubt can create a cycle of stress, overworking, and diminished confidence. The good news? It’s not a permanent state. With awareness and intentional shifts, you can break free from its grip.
Understanding & Recognizing Imposter Syndrome
According to experts, imposter syndrome often stems from early life experiences and learned patterns of self-perception. Family roles, societal expectations, and past criticisms can all shape the way we evaluate our capabilities. The fear of failure, perfectionist tendencies, and the habit of comparing ourselves to others further reinforce these feelings.
Regardless of the origin, the common thought patterns that can show up as imposter syndrome as an adult include the following:
Emphasis on luck rather than skill being the reason you are where you are in life
Belief that a mistake / uninformed decision was what got you to where you are
Viewpoint that the only reason you are where you are is because someone else helped you / made it happen
Take note if you have had those thoughts. Also, start to pay attention to when those thoughts / feelings are more prominent. Imposter syndrome can especially creep in when you:
Embark on a new role or responsibility
Feel unprepared, out of your depth, or stretched out of your comfort zone
Receive constructive feedback that you can’t let go of
By understanding and exploring your self-doubt and its triggers, you can begin to manage it more effectively. Instead of reacting automatically to these situations, take a moment to pause and reflect on the facts.
Challenging Negative Thought Patterns
A helpful tool in overcoming imposter syndrome is to notice and challenge Automatic Negative Thoughts (ANTs). Ask yourself:
What is my prominent occurring thought about this situation, and is this thought actually true?
Do I have concrete evidence / data to support this belief?
What would I say to a friend in my exact situation?
What is a more balanced and constructive perspective I could embrace?
This simple exercise helps reframe limiting beliefs and replaces self-criticism with self-compassion. You get to decide what thoughts will most support you and choose the mindset that helps you move forward.
Breaking the Cycle
Overcoming imposter syndrome is not about eliminating self-doubt entirely but learning how to navigate it. Here are a few other strategies to help shift your mindset:
Acknowledge Your Achievements – Keep an ‘acknowledgement journal’ where you document accomplishments, positive feedback, successes, and moments of growth. Build your own inner strength and security by focusing on all the wonderful skills and behaviors you already have and exhibit.
Learn to Embrace ‘Good Enough’ More Often – Striving for excellence is admirable, but perfectionism can be paralyzing and unrealistic. Release judgment when things don’t go exactly the way you’d like and focus more on the progress you are making.
Seek Support – Talking about your feelings with friends, trusted colleagues, mentors, and/or a coach can help normalize the experience and offer new perspectives. It can also help you grant yourself some grace and remind you of your own self-worth and resourcefulness.
Practice Self-Care Regularly – Imposter syndrome thrives on exhaustion and burnout. Ensure you’re giving yourself the rest and renewal you need to show up at your best.
Reclaiming Your Confidence
Imposter syndrome is not a sign that you’re incapable; it’s a sign that you’re growing. Next time self-doubt creeps in, remind yourself: You are here because you have the skills, experience, and potential to succeed. The key is not to eliminate the fear but to move forward despite it. You already have what it takes—the next step is believing it.
