All of us experience, at times, that quiet voice at the back of our heads that tells us we are not as capable or as good as others think. That maybe all of our achievements were just plain luck, and any moment we shall be found out. Such thoughts are surprisingly common, and many of us can easily shrug them off. It is when these thoughts linger and that voice gets louder and more insistent that they can negatively impact you in many ways.
Learning how to overcome imposter syndrome is possible once you have gained a better understanding of what it is and how it works. In this article, you will discover what it is all about and how it can affect a person. Once you have a better grasp of this behavioral health issue, you can learn how to overcome impostor syndrome using practical means that are backed by research.
From reframing your internal narrative to learning to trust your judgements, you will learn how to stop second-guessing every decision you make and appreciate your true worth.
What Is Imposter Syndrome?
Impostor syndrome is a behavioral health phenomenon described as self-doubt of intellect, skills or accomplishments and is usually prevalent among high-achieving individuals. These types of individuals are incapable of internalizing their successes and instead despite the objective and verifiable evidence of their successes.
Impostor syndrome affects people from all walks of life, from students to professionals and from parents to politicians, no one is immune. The term was first coined by psychologists Pauline Rode Clance and Suzanne Imes (1978) to describe the internal experience of doubting your abilities. Unlike simple self-doubt, Impostor syndrome is a persistent belief that you are a fraud even when the evidence proves otherwise. These kinds of thoughts, when left unchecked, can affect our self-confidence, preventing us from enjoying our successes.
Those who suffer from this syndrome often demonstrate higher levels of self-awareness and ability, high achievers who seem to be missing the mental permission, so to speak, to own their successes.
11 Powerful Strategies to Overcome Imposter Syndrome
Let’s take a look at all aspects of dealing with this issue. These will include how to overcome impostor syndrome at work and in your personal life, how to help high achievers overcome imposter syndrome, and how to overcome imposter syndrome tips. All of these will help you regain both your self-confidence and your mental equilibrium.
Here are 11 powerful strategies that will help:
1. Acknowledge that you have imposter syndrome
The first step in learning how to overcome impostor syndrome is to recognize what it is and acknowledge it. Saying “this is impostor syndrome” aloud will help in this regard. Naming the feeling instead of just silently trying to deal with it will help you to differentiate between the thought and your identity.
It will become something you are experiencing and not a matter of who you are. Speaking it out loud is a very freeing experience. Writing about it in your journal and sharing it with a close friend will lessen its hold over you. Building awareness is the key.
2. Your feelings are not facts
Learn to separate facts from feelings. Just because you are feeling inadequate doesn’t mean you are inadequate. Whenever you find yourself feeling this way or doubting your ability, pause and ask yourself for evidence.
Known as cognitive reframing, this is a technique that is effective in changing your perspective. Asking yourself for evidence of your inadequacies helps you to fact-check that voice in your head. Over time, it will rewire your thinking and prevent anxiety from being your default perspective.
3. Keep track of your accomplishments
Impostor syndrome thrives on selective memory by highlighting your mistakes and ignoring your achievements. Keep tabs of your successes, whether it is in a journal or on your phone. Include compliments and positive feedback you may have received, and refer to these notes whenever you are beset by doubts.
It will show you that you have actually accomplished a lot whenever your mind tries to trick you into feeling worthless. It is especially useful when you don’t succeed at your first attempt. Your list of achievements will keep your focus on the positive and not the negative.
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4. Confide in someone you trust
In the pursuit of overcoming imposter syndrome and self-discovery, sharing your inner doubts with someone you trust can be very therapeutic. Confiding in someone you respect and hearing them answer that they have also felt the same way can be very healing. You realize that you are not alone and that these feelings of self-doubt are almost universal.
Often, it is the people we admire the most who have felt that way. Talking about it may open the doors to receiving valuable insights into how to deal with impostor syndrome. At the very least, you can gain comfort and strength from the empathy you receive.
5. Learn from failure
Those with impostor syndrome have a very harsh inner critic that rears its head whenever a mistake is made. If you can consider failure or a mistake to be something to learn from, then you are on the right track. Failure isn’t proof that you’re a fraud; it is an opportunity to learn from your mistake and grow.
Celebrate failure by learning to value the effort and not the result. Ask yourself what you can learn from the experience and list some actionable items that will help you achieve your goals. Be compassionate with yourself and ask yourself how you would treat a friend who is in a similar situation. Over time, it will lead to a shift in your mindset, and you will learn to look at it as a stepping stone to success.
6. Stop comparing yourself
Comparing yourself to others is a trap we all fall into and is the easiest way to feel you don’t measure up or don’t belong. It is one of the main reasons why successful people feel like impostors. It is very easy to look at others and assume that they have it all figured out.
With today’s social media posts, it becomes an even bigger trap because you are comparing yourself with others’ carefully curated posts, their highlight reel. They don’t post about their mistakes, only their successes. Comparing your mistakes to their successes is not fair to you and will only damage your self-esteem. The only fair comparison you should make is between yourself today and the old you. This will show you how far you’ve come.
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7. Don’t aim for perfection
While perfectionism may seem like the route to maintaining high standards, it can also be driven by fear of failure or the fear of not being good enough, especially in those with impostor syndrome. Perfectionism is the need to be the best and occurs when practically unattainable standards and goals are self-imposed.
These impossible-to-attain goals create a kind of feedback loop where the individual will never be satisfied with the results of their effort. Anything they achieve will fall short of the mark. Try shifting your focus from doing everything perfectly to doing the best that you can.
8. Be compassionate toward yourself
According to research, a randomized controlled trial, it was found that people who overcome impostor syndrome have benefited from self-compassion. It seems to be the perfect antidote to the harsh inner dialogue of impostor syndrome.
Ask yourself if you would speak to a friend after a bad day, the same way you speak to yourself when you feel like an impostor. The answer almost always is no. Self-compassion is not about ignoring flaws or failures; it’s about responding to them with kindness and understanding. It’s about telling yourself that it’s okay to make mistakes, that you are only human, and that you are trying to learn from your mistakes. It teaches you that your value is inherent and not dependent only on your success.
9. Visualize your success
Visualization is a technique that has worked for many performers and athletes and can help you rewrite internal dialogues. Imagine yourself speaking with confidence or even gaining recognition for your work. Allow yourself to actually feel what success would feel like in both mind and body. Keep a journal of all your achievements and go through it before trying to visualize your next success. It will put you in the correct frame of mind.
This practice helps your brain to build familiarity with the concept of success and positive outcomes, and you will not feel as anxious when it comes to real life. The more you get your mind to rehearse success, the easier it becomes for you to believe in it and not feel like an impostor.
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10. Set realistic goals
Setting unrealistic goals is the equivalent of setting yourself up to fail. It will always make you feel like you’re falling short, and that will feed into your impostor syndrome. Instead, set yourself realistic goals that can be broken down into smaller ones that are more attainable.
Working on a realistic goal, one step at a time, will help you to appreciate the progress you make along the way, and success will be all the sweeter. It will help build your confidence and quieten the impostor voice in your head.
11. Seek professional help
The impact of impostor syndrome can have some serious ill effects on an individual. For example, perfectionism can lead to work martyrdom or the sacrifice of self-interest for the greater good. The need to be the best can also be extremely detrimental to mental health. Some individuals carry past trauma as one of its causes. If you find that your sense of being an impostor is affecting your well-being and your performance, do not hesitate to seek professional help.
A mental-health professional will be able to help you get to the root of your problem and help you deal with it. There are many support groups and online forums that can offer the support and guidance that you require. Getting help is not a sign of weakness, it is a step towards healing.
Final Thoughts – You’re Not Alone, and You’re Not an Imposter
If you feel like you don’t belong or that voice in your head keeps telling you that you are a fraud, remember this. It isn’t true. You do belong, and you are not a fraud, not an impostor. You are someone who cares deeply and is courageous enough to show up, who is trying his/her best even when the going is tough.
The thoughts may keep coming, but you now possess the tools to tackle them with compassion and feel good about yourself. You may not be perfect, but you are striving to grow. You are not an impostor. You are human.
FAQs
1. What triggers imposter syndrome?
Impostor syndrome is often triggered by unrealistic expectations, new roles, major transitions, and competitive environments.
2. Who experiences imposter syndrome the most?
While it can affect anyone, those most prone are high achievers, students, those from underrepresented groups, and professionals in competitive fields.
3. Can imposter syndrome go away?
Yes, with self-awareness, changing your mindset, and support, impostor syndrome can be kept at bay.
4. Is imposter syndrome the same as low self-esteem?
While there is a strong relationship between the two, self-esteem involves a more general sense of inadequacy, while those with impostor syndrome may appear self-confident but internally feel like frauds.
