Imposter Syndrome: Get Over It!

Imposter syndrome—it’s a feeling in your gut that tells you "You're not really qualified for the role." or "You don't deserve the success you've achieved". Even though you may have successes to show, some days you just don't feel up to par, or capable of functioning in the manner needed to be seen as what we all crave to be: an expert of our field. Many people deal with the emotional rollercoaster that is imposter syndrome, but have no fear. You can overcome!

What Is Imposter Syndrome?

Imposter syndrome was first described in 1978 by psychologists Pauline Clance and Suzanne Imes. They discovered that high achieving individuals often felt like frauds even though they had a track record of success. Though it seems to be everywhere, it feels like nobody is willing to talk about it. This can make those that experience it feel like they are alone in the fight.

According to research published in the Journal of Behavioral Science, imposter syndrome can be linked to anxiety, depression, and lower job performance . But understanding the thought processes behind it is the first step to overcoming it.

The Thought of “Not Being Good Enough”

The core of imposter syndrome is the belief that you’re not good enough. You may think your success is due to luck or that others are more skilled. Research from the Journal of Personality and Social Psychology shows that individuals experiencing imposter syndrome often attribute their achievements to external factors such as luck, which leads them to devalue their own competence.

The more you compare yourself to others or dismiss your own achievements, the deeper the feeling of not measuring up becomes. However, scholars argue that imposter syndrome is not a reflection of actual ability but rather a distortion of self-perception.

Steps to Break Through Imposter Syndrome

1. Acknowledge Your Accomplishments

Acknowledging your achievements can help combat feelings of inadequacy. Research in Psychology Today highlights the importance of gratitude and self-reflection in building self-esteem and resilience. Writing down your accomplishments can serve as a powerful reminder of your capabilities.

2. Reframe Your Thoughts

Reframing negative thoughts is crucial to overcoming limiting beliefs. Studies in the Harvard Stress & Development Lab support the idea that reframing can shift one’s mindset from focusing on failures to recognizing opportunities for growth. "Finding something to be grateful about in a challenging situation is a type of positive reappraisal." Reframing your internal dialogue from “I can’t do this” to “I’m learning how to do this” can make a significant difference in how you approach challenges.

3. Stop Comparing Yourself to Others

Social comparison theory suggests that constant comparison can exacerbate feelings of inadequacy and imposter syndrome. Studies from Verywellmind have found that focusing on personal goals rather than external comparisons can improve self-efficacy and confidence. "As you compare yourself to others, consider how both upward and downward social comparison might influence your self belief and to watch for negative feelings that might emerge as a result of this process."

4. Seek Feedback and Support

Research indicates that seeking feedback from peers or mentors can help provide a more balanced view of your abilities. A study published in Harvard Business Review found that individuals who actively sought mentorship were more likely to overcome imposter syndrome and build confidence in their roles. Sharing your experiences can also alleviate the isolation imposter syndrome often creates.

5. Accept That Mistakes Are Part of the Process

Perfectionism is one of the key drivers of imposter syndrome, and studies show that those who fear failure often struggle more with these feelings. Research from the National Library of Medicine highlights the importance of embracing mistakes as learning opportunities, which helps diminish the fear of being found out.

Moving Forward

Imposter syndrome won't just go away over night. It can resurface at random times in different aspects of your day to day life. However, being aware of it, knowing your worth, and learning to reframe your thoughts, you can essentially stop it in its tracks.

Being “good enough” doesn't mean being perfect—it's really about the journey, growing though those experiences, and knowing your potential. Give yourself permission to feel proud of yourself and your life's trajectory, even when you feel like you may be taking a detour.

Final Thoughts

Imposter syndrome happens to everyone at some point, but it is not our defining trait. You've put in the work and made it this far.

You are enough!