Overcome imposter syndrome: 8 simple tips to deal with feeling like a fraud
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what imposter syndrome is, the signs and causes, and its impact on mental health. Plus, 8 tips to overcome imposter syndrome at work and in relationships.
When you don’t feel worthy of success, even your most impressive accomplishments can seem to fall flat. This nagging feeling of not being good enough or the fear of being exposed as a fraud, despite evident proof, is known as imposter syndrome.
Understanding and addressing imposter syndrome is the first step toward fostering a more supportive frame of mind around your skills, accomplishments, and self-worth while becoming equipped with the tools to nurture this mindset.
What is imposter syndrome?
Imposter syndrome is a thought pattern in which people doubt their achievements and have a persistent, internalized fear of being accused of fraud. Imposter syndrome can affect different aspects of your life, like platonic and romantic relationships, as well as work connections and achievements. It’s the haunting idea that you’re only pretending to be competent, and, at any moment, you might be found out as being inept. Unfortunately, it’s a feeling that many of us have experienced.
When imposter syndrome takes hold, it can lead to constant self-doubt and fear. For instance, you might hesitate to share your ideas in a meeting, fearing others will judge you or laugh, even though you have valuable insights. In relationships, you might fear your partner will find someone better, smarter, or more confident, even if they’ve reassured you that you’re loved and valued. .
Imposter syndrome can affect anyone, regardless of their success or position in life. The feelings and thought patterns that come with imposter syndrome aren’t just uncomfortable, they can also hold you back from reaching your full potential.
5 signs you might be experiencing imposter syndrome
Imposter syndrome can be tricky to spot. However, recognizing the signs is a big step toward overcoming it. Each of these signs reflects a different facet of imposter syndrome. It’s not about just one feeling or fear — it's a mix that throws doubt over your achievements. If any of these signs feel familiar, be compassionate with yourself, and be proud that you’ve recognized this behavior. While it might seem like an isolating experience, many people feel this way, and you aren’t alone.
Persistent self-doubt: If you ever find yourself doubting your abilities, even when there’s evidence of your competence, you could be experiencing imposter syndrome, and the doubt can linger no matter how much praise you get from others.
Fear of failure: The thought of failing can be so scary that it stops you from trying new things. When you’re stuck in your comfort zone, you miss opportunities to learn and grow.
Undervaluing contributions: If you find it hard to accept you played a key role in the success and tend to shrug off compliments or downplay your contributions, imposter syndrome might be playing a part.
Overachievement: Overachievers often set extremely high standards for themselves, and even if they meet those standards, they still don’t feel good enough. The constant push for perfection can be a telltale sign of imposter syndrome.
Fear of being exposed: The dread that someone will discover you’re a fraud or not as skilled as people think you are can be so overwhelming, you work harder and longer to combat the fear, but it doesn’t go away.
How imposter syndrome impacts your mental health
Imposter syndrome isn't just a fleeting feeling. It can stay for a while and impact many areas in your life. These persistent feelings can also affect your mental health, mental strength, and quality of life. The continuous cycle of doubt, fear, and overcompensation can keep you from enjoying your achievements and moving forward. Here are some of the ways imposter syndrome can impact your mental health.
Anxiety: Constantly worrying about being exposed as deceptive or not living up to expectations can stir up anxiety, making it tough to stay calm and focused.
Depression: Over time, the negative thoughts and self-doubt that come with imposter syndrome could pull you into a depressive episode. It's draining to feel continuously inadequate, no matter how hard you work or how much you achieve.
Stress: Striving for perfection or fearing failure can increase your stress levels due to the pressure of keeping up appearances or meeting impossibly high standards.
Burnout: Imposter syndrome can push you to work harder and longer to prove your worth, which can lead to burnout.
Low self-esteem: When you're constantly doubting your abilities or attributing your success to external factors, your self-esteem can take a hit. Feeling good about yourself is hard when imposter syndrome makes you feel you’re not good enough.
Delayed personal growth: Imposter syndrome can limit your potential. The fear of failure may stop you from taking on new challenges or opportunities that could hinder personal or professional growth.
Relationship strain: The stress and self-doubt from imposter syndrome can spill over into your relationships potentially causing relationship anxiety and maybe even making it hard to accept love or praise from others, because you may not feel deserving.
8 tips to overcome imposter syndrome
Tackling imposter syndrome requires awareness, effort, and patience. But there are straightforward steps to guide you in overcoming this psychological struggle.
1. Learn to recognize when you’re experiencing imposter syndrome
Recognize your feelings of imposter syndrome when they arise, and write them down. Taking time to name your feelings and what triggered the emotions can help bring clarity to how and why you’re feeling this way. Practice mindfulness to keep your thoughts from drifting into self-doubt and stay present in connections with others and in connection with yourself.
💙 Uncover Hidden Emotions that can be masked as other feelings and get one step closer to overcoming imposter syndrome.
2. Challenge your inner critic
If you’re prone to negative self-talk, encourage yourself to challenge those beliefs and shift them to something more positive. If you feel like you’re not good enough, ask yourself if you actually have evidence to support this feeling? Or if you’re just stuck in a cycle of self-doubt. Making mistakes is a part of learning and growing. Embrace them, learn from them, and move forward.
💙 Change how you relate to your feelings of fraud with The Reframe meditation with Jeff Warren.
3. Try reframing your views
Feeling imposter syndrome does not mean you are weak, or a failure, it’s actually just an opportunity to grow. When you feel those moments of self-doubt try reframing the situation. Where are the opportunities to grow and learn? Focus on those. If all else fails, lean into self-care and self-reflection practices so that you can work to strengthen your self-esteem and self-confidence.
4. Seek support to manage negative feelings
Share your thoughts with someone you trust, or consider talking to a professional. It’s easy to feel like an imposter here, too—thinking your feelings or issues aren't significant enough. But reaching out for support is a valuable step in managing your feelings, no matter how big or small they might seem to others.
💙 Strengthen your mind to combat Imposter Syndrome with Jay Shetty and learn to connect with others and remind yourself of your accomplishments.
5. Practice the SBNRR technique
This technique is a simple method to use in responding to imposter thought patterns in a more mindful way.
Stop: Halt the negative thought in its tracks.
Breathe: Take a few deep breaths to calm your mind.
Notice: Observe your thoughts without labeling them as good or bad.
Reflect: Consider why this thought happened and whether it’s true.
Respond: Choose how to respond to this thought in a supportive way.
💙 Check out Noticing, led by Tamara Levitt, to learn how to bring a mindful approach to tackling negative thoughts and feelings.
6. Acknowledge what you’ve achieved
Celebrate your wins—all of them! Acknowledging what you do well is a way to remind yourself of your abilities and contributions. Remind yourself of your abilities and achievements daily. Write down what you’re good at and revisit this list often.
💙 Try this meditation on recognizing your small Achievements and allow yourself to feel proud of all you’ve accomplished.
7. Keep a digital folder of praise
Keep a folder on your device of all your accomplishments, or praise you’ve received in your personal and professional life. This way, when you feel imposter syndrome kick in, you can boost your confidence and self-belief by reading how accomplished you are.
8. Practice self-compassion
Self-compassion is so important, especially when you’re worried you don’t measure up. Treat yourself with the same compassion and understanding you'd offer a friend.
How to overcome imposter syndrome FAQs
How do you fix imposter syndrome?
Fixing imposter syndrome starts with understanding what it is and acknowledging it. Recognize when and where you feel like an imposter, and try to understand the triggers. Talk about your feelings with someone you trust or a professional. Practicing self-compassion, challenging negative beliefs, and celebrating your achievements are steps in the right direction. It's a process, not a quick fix, so be patient with yourself.
Does imposter syndrome go away?
Overcoming imposter syndrome can take some time and effort. It may not disappear overnight, but it can certainly become less overpowering with increased self-awareness, support, and the right strategies for you. Self-discovery and self-compassion can help reduce feelings that you’re an imposter over time.
What is the root cause of imposter syndrome?
The root cause of imposter syndrome can vary from person to person. It could stem from past experiences, personality traits, or external expectations. Sometimes, a high-achieving environment or a change, like a new job, can trigger these feelings. Understanding your personal triggers can help in addressing and overcoming imposter syndrome.
Do I have imposter syndrome, or am I just bad at something?
It's beneficial to know the difference between experiencing imposter syndrome in a certain area of your life or needing extra time to develop a skill set. If you're doubting your abilities despite consistently receiving positive feedback and achieving goals, you might be experiencing imposter syndrome.
On the other hand, if there are clear areas for improvement in a certain area of your life, focusing on skill development can be beneficial. It might be helpful to seek feedback from trusted colleagues or a mentor to gain a better perspective.
What is imposter syndrome weakness?
Imposter syndrome can create a mental barrier that prevents you from fully acknowledging your abilities and achievements, but it also presents an opportunity for growth if you’re able to reframe the situation. Rather than looking at it as a weakness, consider it an opportunity to lean into self-care and self-reflection practices to boost your self confidence.
Is imposter syndrome just anxiety?
While imposter syndrome and anxiety might overlap, they are different. Imposter syndrome refers to feeling like a fraud despite evidence of competence, whereas anxiety is a broader term for excessive worry or fear about future events.
What are the signs of imposter syndrome?
Signs of imposter syndrome include persistent self-doubt, fear of failure, undervaluing your contributions, overachieving to compensate for perceived inadequacies, and fearing exposure as a fraud.
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