Strategies for Overcoming Imposter Syndrome

Imposter syndrome is a mental state in which you question your perception of self in the workplace and even your personal life. When these feelings of self-doubt compound over time, they lead to anxiety, depression, and guilt that surround everything you do. For example, if you feel like you don’t deserve your current position at work, despite having earned it, you might be suffering from imposter syndrome.

Imposter syndrome is a common feeling for both new hires and senior managers, so if self-doubt is creeping in, know you’re not alone in feeling this. Discover what imposter syndrome is, its typical symptoms, and tips for overcoming it and feeling confident about your abilities and what you have to offer. 

What is imposter syndrome? 

Imposter syndrome is an overwhelming feeling that you haven’t earned your position and that, at any point, someone will find out you aren't good enough for your job. It’s particularly common in high achievers who place high standards on themselves. A cycle forms as you gain more accomplishments, eventually believing that you are fooling everyone, even as they commend your work.

Who suffers from imposter syndrome? 

Anyone can suffer from imposter syndrome, but it is most common in high achievers who, ironically, have earned their position, working hard to get there. Often, the higher a person climbs, the more unworthy they feel. Every success brings more feelings of low self-worth. Imposter syndrome can stem from perfectionism, in which you feel like you never meet your unrealistic expectations, leading to intense self-criticism and the inability to recognize your achievements. Imposter syndrome is especially common among underrepresented individuals who work in a nondiverse setting, like women working in a man-dominated work environment or an indigenous person working in a predominantly caucasian environment. 

Impostor syndrome can stem from childhood experiences and is linked to high academic success and families where children feel pressure to do well or are compared to siblings. It also has links to mental health conditions, such as depression, in which people are already dealing with feelings of low self-worth and reduced self-confidence. 

How common is imposter syndrome? 

In some surveys, up to 82 percent of people report that they have experienced symptoms, making it a common feeling [1]. While imposter syndrome isn’t a clinical diagnosis, psychologists widely recognize it as widespread in the workplace and felt by many people. 

The symptoms of imposter syndrome 

Impostor syndrome symptoms are diverse, but they all come back to feeling inadequate and like a fraud who is about to be found out by your peers. In this state, you may experience the following symptoms:

• Self-doubt

• Fear of failure 

• Low confidence 

• Low self-esteem 

• Need for perfection

• Feeling like a fraud 

• Wanting to withdraw 

• People-pleasing habits

• Blowing small mistakes out of proportion

• Burnout from trying to work yourself out of it

How to overcome imposter syndrome 

It’s important to acknowledge that many people in the workplace experience imposter syndrome and that you might not be the only one in your environment feeling this way. Before turning to professional help, try these steps to address the symptoms and learn to become confident in your role. 

1. Acknowledge your feelings.

The starting point to beating impostor syndrome is acknowledging your feelings. If you feel a wave of self-doubt, remember the symptoms of impostor syndrome and recognize that this might be causing your feelings. By tracking your feelings, you may begin to see patterns and learn to recognize when you’re falling into this trap.

2. Be kind to yourself. 

Be kind to yourself when fraudulent feelings creep in. This is a critical step in overcoming them. A need to be perfect can perpetuate imposter syndrome, so let that go. Talking to a friend and being open about your feelings can put things into perspective and help you separate facts from negative self-talk. Internalizing your feelings can make them feel bigger. 

3. Challenge yourself. 

It’s important not to dismiss feelings but to lean into them and work on challenging them. Impostor syndrome involves having a skewed sense of reality that is not grounded in facts. Challenging your feelings with facts and evidence is an effective way of reducing symptoms. For example, when you feel like you can’t do something, remind yourself of a time when you did and did it well. 

4. Stop comparisons. 

When confidence is low, comparing yourself to others is easy but not helpful. We all have our strengths and weaknesses, and if you are comparing your weakest qualities with someone else's strongest, it isn’t a fair comparison. Instead, focus on what you do well. If you have areas in which you don’t feel as confident, work on them instead of putting yourself down. 

5. Change your language.

How you talk about yourself can have a profoundly negative or positive effect on how you feel about yourself. If you constantly tell yourself that you are no good at something, you can start to believe it. Reframing your thoughts and language is key to changing how you view your successes and weaknesses. For example, instead of saying, “I am terrible at that,” you can say, “That’s an area I need to work on.” This is far less severe and leaves room for growth. 

6. Celebrate successes.

The point above leads to the effectiveness of celebrating your successes. Being aware of what you do well and of times that you have achieved the very things you are accusing yourself of faking is evidence to the contrary and helps to stave off symptoms of impostor syndrome. Make this evidence as prominent as you can. Tack up feedback forms, copy down testimonials, and have certificates on view.

Additional support with imposter syndrome 

Working on yourself, being aware of your feelings, and challenging them with evidence of your successes are ways to prevent impostor syndrome. 

Sometimes it might be necessary to seek professional help in overcoming impostor syndrome. A counselor or a psychologist can give you access to exercises and tools to spot the symptoms and change your thought processes. 

It’s also important to understand that not all feelings of imposter syndrome come from individuals but also materialize in systematic contexts within the workplace. For example, if you are the only woman in a workplace dominated by male leaders, promoting more diverse leaders can alleviate the feeling of imposter syndrome. 

Getting started with Coursera

Imposter syndrome is a pervasive feeling in the workplace or personal life that internalizes self-doubt and makes you feel inadequate and fraudulent in your position. Working on your confidence, in general, can help you feel more prepared and see your strengths. To build that sense of confidence, try the Leadership Out of the Box Specialization from the Queen Mary University of London or the Principles of Leadership: Leading Oneself Specialization from the University of Colorado Boulder, both found on Coursera.