How to Deal With Imposter Syndrome
You’re trying something new. Maybe you have a new job, or you’re a student in the first week of a difficult class. You’re not quite sure you’ll be able to pull it off; you might stumble a bit along the way and have things you need to learn if you want to do a good job.
But then your brain throws in an extra worry, and it’s a big one: what if everyone else finds out that you’re not supposed to be there? What if they decide that you don’t deserve this?
This is the moment that these thoughts progress beyond normal nervousness into imposter syndrome. It’s not just about how you see yourself anymore: it’s about rejection and judgement. It’s about belonging and whether you’re good enough to be accepted.
Feelings of inadequacy and self-doubt are normal heading into something new, especially when it’s challenging. Whether you’re starting a new job, pursuing education, or navigating personal milestones, feelings of inadequacy can creep in and grow into imposter syndrome.
Luckily, there are things you can do about it. Read on to find out more.
What Is Imposter Syndrome?
Imposter syndrome refers to the persistent belief that you’re not as competent or capable as others perceive you to be. People with imposter syndrome often attribute their success to luck, timing, or external factors, rather than their own skills and efforts. Despite evidence of their achievements, they constantly fear being “found out” or exposed as a fraud.
Some self-doubt is normal. Think of the last time you tried something new. You probably didn’t know how you’d do; you might have worried that you’d fail, and what it would look like if you did. Even an expert giving a speech might be thinking about how much more another expert knows about the topic.
In other words, self-doubt in itself isn’t the problem in imposter syndrome; the problem is the way that anxiety grows out of that doubt and begins to take over.
What Causes Imposter Syndrome?
Imposter syndrome can stem from a variety sources, including:
High expectations: Growing up with pressure to excel can set the stage for feeling inadequate when challenges arise. We all enter into new situations that we’re not ready for; if you expect that you need to excel at every one of these situations, you’re dealing with overly high expectations.
Perfectionism: Setting unrealistic standards for yourself can make any mistake or setback feel like proof of incompetence.
Institutionalized oppression: It’s not necessarily all in your head. Additional pressure is placed on people of non-majority identities across all levels of society. It may be felt as overt discrimination or as internalized expectations, but they fuel self-doubt and fear of judgement.
New environments: Starting a new job, moving to a new city, or enrolling in a new school often triggers feelings of inadequacy.
Comparing yourself to others: Social comparison, especially on social media, can heighten feelings of self-doubt when you constantly compare your behind-the-scenes struggles to others’ projected (and often idealized) public images.
Unmanaged anxiety or depression: Symptoms of anxiety and depression such as hypervigilance, difficulty managing uncertainty, and struggles with motivation can all exacerbate imposter syndrome.
Shame: Imposter syndrome and chronic self-doubt can be an indicator that someone is struggling with a sense of shame.
Imposter Syndrome Symptoms
People with imposter syndrome typically experience:
Self-doubt: Constantly questioning their abilities, even when there’s evidence that they’re doing great work.
Overworking: Feeling the need to work excessively hard to avoid being “exposed” as a fraud.
Fear of failure: Hesitating to take risks or seek promotions for fear of making mistakes or being called out as inadequate.
Attributing success to luck: Minimizing personal effort or accomplishments, attributing them to luck or external factors.
Constant worry of being observed: Having a subtle or blatant belief that if people saw what you were doing
These symptoms can vary in intensity, but they often persist, affecting both personal and professional life.
Imposter Syndrome Treatment & Maintenance
Addressing imposter syndrome involves a combination of self-awareness, coping strategies, and sometimes professional support. Here are some effective treatment options:
Cognitive-behavioral therapy (CBT): CBT helps you identify and challenge negative thought patterns and beliefs that fuel imposter syndrome, replacing them with more balanced, positive thinking.
Depth-oriented therapy (Psychodynamic, Internal Family Systems): These therapies help you to explore the deeper roots of your concerns, including ways that these stem from your family, culture, or defenses against difficult emotions.
Mindfulness practices and grounding techniques: Learning to be present during stressful moments can reduce the constant self-evaluation that imposter syndrome encourages.
Self-compassion work: When imposter syndrome is being fueled by excessive expectations or judgement of self, working on developing self-compassion can provide lasting relief.
Journaling: Writing about your accomplishments and challenges can help you track your growth and recognize your strengths over time.
Dealing with Imposter Syndrome at a New Job
Starting a new job can be particularly challenging for those prone to imposter syndrome. The unfamiliarity of the role, meeting new colleagues, and adjusting to company culture can fuel insecurities. Here’s how to manage these feelings:
Acknowledge your learning curve: Accept that it’s normal to not know everything right away. Allow yourself time to grow into your role. Think of how unrealistic it would be to feel immediately comfortable in this new place and role, and consider what a more realistic expectation would be.
Seek feedback and support: Regular feedback from colleagues or supervisors can give you a clearer perspective on your performance, helping to combat negative self-assessments. Develop relationships with people you trust who you can go to for support. You may be surprised to find that people you find to be confident are actually dealing with doubts about themselves.
Recognize your accomplishments: Make a habit of acknowledging your wins, both big and small, as evidence of your competence.
Imposter Syndrome at School
Students, especially those in competitive or high-achieving environments, often struggle with imposter syndrome. Whether it's academic pressures, social comparisons, or fear of failure, students may feel like they don’t belong or aren’t good enough.
Challenge negative thoughts: Remind yourself that everyone struggles at some point. Just because you’re finding something difficult doesn’t mean you don’t belong.
Focus on effort, not perfection: Celebrate the effort you put into your work, even if the outcome isn’t flawless.
Find support: Connecting with others facing similar challenges can reduce the feeling of isolation and help normalize your experience. Talk to other students, join clubs or study groups, and talk to teachers or professors.
How Therapy Can Help Imposter Syndrome
Sometimes imposter syndrome passes as you spend more time in a new environment and experience some confidence-boosting moments. For others, it can be a chronic condition that follows them across different contexts and areas of their life.
Therapy is an effective way to combat imposter syndrome, offering a safe space to explore your thoughts and feelings. A therapist can help you:
Identify and challenge negative thought patterns: Recognize the cognitive distortions that lead to feelings of inadequacy, and develop new ways of managing them.
See your experience differently: You can’t see the water you swim in - in other words, many of us are so bought into negative beliefs about ourselves that we don’t even recognize they’re beliefs rather than truths until someone else points it out to us. A therapist can do that in a supportive, constructive way.
Build confidence: Gradually develop self-assurance through exercises and positive reinforcement.
Create healthier coping strategies: Learn how to respond to self-doubt without letting it overwhelm you.
In therapy, you’ll work toward embracing your achievements and learning to internalize the success you’ve earned. If you think therapy might be helpful for you, reach out for a free consultation.
Final Thoughts: Overcoming Imposter Syndrome
Dealing with imposter syndrome is a process that requires self-reflection, support, and patience. By understanding what imposter syndrome is, recognizing the symptoms, and seeking therapy if needed, you can begin to trust yourself more and feel confident in your abilities. With time and effort, you can break free from the cycle of self-doubt and start to embrace your achievements.
Recent Posts
