Understanding and overcoming Imposter Syndrome

Imposter Syndrome, as defined by the American Psychological Association (APA), is "a pervasive feeling of self-doubt, insecurity, or fraudulence despite often overwhelming evidence to the contrary." Those who experience imposter syndrome struggle with a constant feeling of inadequacy, even when they achieve notable success, attributing their accomplishments to luck or deception rather than skill or hard work (APA).

What is Imposter Syndrome?

Imposter syndrome, coined in 1978 by psychologists Pauline Rose Clance and Suzanne Imes, originally focused on high-achieving women but is now understood to affect people across genders, ages, races, and occupations. Essentially, it’s a phenomenon where individuals doubt their own accomplishments and have an internalised fear of being exposed as a "fraud."

Globally, about 70% of people experience imposter syndrome at some point in their lives. Its severity can vary from mild discomfort to a debilitating fear of exposure. Those from underrepresented or disadvantaged backgrounds, including women in male-dominated fields and racial minorities, often experience it more acutely, given societal pressures and biases. Additionally, social media’s highlight reels can exacerbate these feelings, with endless comparisons feeding self-doubt.

Symptoms of Imposter Syndrome

While imposter syndrome manifests differently in everyone, common symptoms include:

• Persistent self-doubt, especially in professional or academic settings

• A tendency to downplay or dismiss accomplishments

• Fear of failure and perfectionistic tendencies

• Avoidance of new opportunities or challenges for fear of "exposure"

• High levels of anxiety or stress, particularly surrounding performance evaluations

• Procrastination or self-sabotage to manage perceived inadequacies

For organisations, imposter syndrome can be costly, as individuals may hold back their ideas, avoid leadership roles, or fail to fully engage at work due to feelings of inadequacy. Cultivating awareness and normalising conversations around imposter syndrome in workplaces can help mitigate these effects.

Ten tips for overcoming Imposter Syndrome

Overcoming imposter syndrome isn’t about eliminating it but rather learning to manage and work with it constructively. Here are ten strategies to help you keep it in check:

1. Value your life experience alongside qualifications
   Academic achievements are just one form of expertise. Life experiences can provide just as much value in developing insight, perspective, and problem-solving skills. Remind yourself that experience—whether formal or informal—carries wisdom that qualifications alone cannot.

2. Remember everyone is human
   Even those who appear to be “perfect” or highly successful have their own struggles. Instead of fearing others’ opinions, recognize that everyone has doubts, setbacks, and hidden insecurities. Respect everyone but know that they are as human as you are.

3. Accept that learning is a process
   Embrace the fact that learning any new skill involves a progression. At first, you may feel clueless (“muppet phase”), then find yourself at an average level (“mediocre”), before reaching competency or mastery. Everyone, no matter how accomplished, has had to endure these stages.

4. View it as a sign of courage
   If you’re feeling imposter syndrome, it means you’re stepping out of your comfort zone and pushing yourself to grow. This discomfort is proof that you’re challenging yourself, and it’s only by doing so that you can achieve meaningful growth.

5. Recognise you’re not deliberately deceiving anyone
   If you’ve been selected for a position, project, or opportunity, it’s because someone has seen your potential. Trust that you belong in the room and that you wouldn’t be there if you hadn’t earned it.

6. Realise it’s normal
   Knowing that 70% of people experience imposter syndrome can help normalise it. You’re far from alone in feeling this way, and many people you admire likely have or had similar doubts.

7. Talk about it
   Sharing your feelings with others can provide relief and perspective. You may find that even those you look up to have struggled with similar thoughts, which can be reassuring. Keep a collection of positive feedback or affirmations from others to revisit when self-doubt arises.

8. Reframe the challenge as an opportunity
   Instead of focusing on the fear of failure, try to view your current situation as a valuable learning experience. Is there another situation that could better help you grow? This shift in perspective can replace fear with a sense of excitement and possibility.

9. Consider self-doubt a sign of caring
   Imposter syndrome often emerges because you care deeply about your work or your peers’ opinions. Reframe this self-doubt as a reflection of your dedication. It’s because you respect the people around you and value the work you do that you want to excel.

10. Reflect and celebrate achievements
    Take regular moments to acknowledge your accomplishments, no matter how small they may seem. Reflecting on past successes can help you feel capable and remind you of the abilities that have gotten you where you are. Asking yourself questions like “What have I achieved that makes me feel proud?” can boost confidence and motivate you to continue.

Final thoughts

It’s likely that imposter syndrome will never completely disappear, but with self-compassion, awareness, and the right strategies, you can learn to manage it effectively. Instead of letting it hinder you, use it as a reminder that you’re pushing yourself to grow and are capable of achieving more than you might realise. Normalising conversations around imposter syndrome, both personally and in workplaces, can help individuals and organisations thrive by encouraging a culture of openness, growth, and mutual support.