Have you ever felt like a fraud, doubting your accomplishments and fearing that others will soon expose you as an impostor? If so, you're not alone. Impostor syndrome affects people from all walks of life, from students and interns to surgeons and CEOs. Despite their successes, individuals experiencing impostor syndrome struggle with feelings of inadequacy and self-doubt. In this blog, we'll delve into what impostor syndrome is, who can suffer from it, how it holds us back, and most importantly, how to overcome it.

What Is Impostor Syndrome?

Impostor syndrome causes people to believe in their insecurities—seeing them as facts rather than opinions. It’s a psychological phenomenon characterized by:

A feeling of inadequacy: Those with impostor syndrome believe they’re not intelligent, capable, or creative enough to achieve success. As a result, they struggle to recognize their talents, feeling incompetent and experiencing chronic self-doubt.

A dismissal of achievements: A person with impostor syndrome thinks their success is undeserved. They believe their accomplishments result from good luck and timing, not skills or qualifications.

A feeling of fraudulence: People with impostor syndrome feel like frauds. They believe they’re deceiving others and often fear being “found out.”

Who Can Suffer From Impostor Syndrome?

Impostor syndrome affects people from all walks of life: surgeons, CEOs, interns, famous actors, and acclaimed novelists are all prone to feeling like impostors. No one—regardless of their skills or accomplishments—is immune. High achievers often experience impostor syndrome.

Consider the following quotes from successful public figures who also suffer from impostor syndrome:

I have written 11 books, but each time I think, 'Uh oh, they’re going to find out now. I’ve run a game on everybody and they’re going to find me out. - Maya Angelou

The exaggerated esteem in which my lifework is held makes me very ill at ease. I feel compelled to think of myself as an involuntary swindler. - Albert Einstein

I have spent my years since Princeton, while at law school and in my various professional jobs, not feeling completely a part of the worlds I inhabit. I am always looking over my shoulder wondering if I measure up. - Michelle Obama

I still have a little impostor syndrome. It doesn’t go away, that feeling that you shouldn’t take me that seriously. What do I know? I share that with you because we all have doubts in our abilities, about our power and what that power is. - Tom Hanks

I am not a writer. I’ve been fooling myself and other people. - John Steinbeck

As real as impostor syndrome feels, there’s rarely any truth to it. Impostor syndrome is irrational, and it persists regardless of a person’s skills or talents.        

How Impostor Syndrome Holds Us Back

As unfounded and irrational as it might be, impostor syndrome has real consequences:

• Wasted Time: Afraid of being seen as frauds, those with impostor syndrome over-prepare, spend extra hours on tasks, and waste time on revisions.
• Missed Opportunities: People with impostor syndrome feel underqualified and struggle to advocate for themselves, causing them to miss out on promotions and hiring opportunities.
• Burnout: People with impostor syndrome try to overcompensate, leading them to push themselves too hard and burn out quickly.
• Stifled Potential: Living with crippling insecurity, those with impostor syndrome often hold themselves back and avoid risks, stifling their potential.
• Trouble Soliciting Help: Afraid to reveal their flaws and be discovered as frauds, those with impostor syndrome avoid asking for help, even if they need it.
• Isolation: To stay afloat, those with impostor syndrome may prioritize their work over their personal lives—leading to social isolation.

Chronic Stress and Self-Doubt: Pervasive feelings of self-doubt and fears of being “exposed” can also contribute to chronic stress or anxiety. Instead of enjoying your achievements, you may feel overwhelmed by the pressure to “keep up the charade.” Your self-confidence, energy, and general wellness may also take a hit.

Strategies to Overcome Impostor Syndrome

Impostor syndrome isn’t something you should simply accept. The longer you hold onto these feelings of inadequacy, the more likely you are to sabotage your career and personal life. So, how do you overcome the setbacks and face impostor syndrome head-on? Here are six strategies:

1. Record Negative Thoughts: Self-awareness is the first step toward understanding—and therefore moving past—impostor syndrome. Record your negative thoughts and consider why they’re happening. For example, you might write down: “I don’t deserve that pay raise because Amal is more talented than I am.”

As you continue adding to that list of negative thoughts, you’ll start spotting the root causes of your impostor syndrome. For example, in the scenario above, you might learn that you’re prone to making unfair social comparisons—which leads you to feel inadequate.

2. Challenge Negative Thoughts: As you become aware of your negative thoughts and their causes, the next step is to challenge them. Follow two strategies:

• Think factually: Challenge each negative assumption with an undeniable fact. For example, if you think, “I’m such an idiot,” you might remind yourself, “I have two degrees and four years of work experience under my belt.”
• Practice positive affirmations: Challenge negativity with positivity. Make a list of positive affirmations and refer back to them when you’re feeling insecure. For example, if you catch yourself saying, “I can’t do anything,” you might challenge that with, “I’m great at mentoring others,” or “I’m creative and persistent.”

3. Talk It Out: If you keep impostor syndrome to yourself, the feelings are likely to grow. So, talk it out. Pick someone you trust—such as an adviser, mentor, close family member, or friend—and have a candid conversation about what you’re going through.

• Don't Get Stuck in Your Head: Sharing your fears with others often diminishes their power.
• Feel Less Alone: Often, your companion will share their feelings of impostorism, which can make you feel less alone.
• Put Things in Perspective: The person you confide in will likely offer some much-needed empathy and reassurance, which can put things in perspective.

4. Seek Feedback: If you suffer from impostor syndrome, you might hesitate to ask others for feedback. You might worry that—if given a chance—people will confirm your worst fears. But in reality, you’re likely your own worst critic.

So, rather than making assumptions and wallowing in the negativity, seek feedback from those you respect. Even if the feedback isn’t all positive, you’ll at least have some tangible things to work toward, which can make those feelings of inadequacy more actionable.

For example: Ask coworkers to review your performance, or reach out to your boss and ask for their take on where you’re succeeding and falling short.        

5. Don't Compare Yourself to Others: Comparing yourself to others is a surefire way to feel inadequate. While it’s great to have people you admire, you shouldn’t use those people as benchmarks for success. Everyone has different strengths, skills, and experiences. Compare yourself to someone else, and you’ll overlook what makes you unique.

Even more, the picture you have of others will never be complete, since you’ll only see what that person wants you to see. For example, if you scroll through social media, you’ll only see a one-dimensional, polished snapshot of a person’s life, not the full picture.

So, don’t make comparisons—they’re unhelpful and unrealistic. Instead, focus on who you are by reflecting on what you like about yourself, spending time away from social media, and doing the best work that you can do.        

6. List Your Successes: It’s easy to discount one-off successes. It’s much more challenging, however, to discount an extensive list of successes. So, collect—and revisit—proof of your self-worth by:

• Reflecting on your past achievements: Think about how far you’ve come. What are some previous awards you’ve received, initiatives or projects you’ve completed, and pieces of praise you’ve heard? Write those achievements down. They’re proof that you got yourself to where you are today.
• Keeping a success journal: Going forward, get in the habit of jotting down all big and small wins. If you hear positive feedback, finish a challenging project, or reach a milestone achievement, add it to your list.

As this list continues to grow, you’ll start gathering overwhelming, factual evidence that your achievements aren’t accidental: They’re the result of hard work and talent.

Conclusion

Impostor syndrome can feel like an insurmountable obstacle, but it doesn’t have to control your life. By understanding its roots and applying practical strategies to overcome it, you can move past self-doubt and fully embrace your achievements. Remember, everyone feels like an impostor sometimes—even the most successful people. What sets them apart is their ability to challenge these feelings and continue to strive for success. Start implementing these strategies today, and watch as your confidence and self-belief grow.