How to overcome imposter syndrome: Break free of self-doubt

What is imposter syndrome and why does it matter at work?

Ever achieved something great at work, only to think "I just got lucky" or "Soon they'll realize I don't belong here"? That's imposter syndrome talking – and you're in good company.

Back in the 1970s, researchers Pauline Clance and Suzanne Imes discovered something fascinating: highly successful people often feel like frauds. They studied high-achieving women who, despite clear evidence of their capabilities, believed their success came down to luck or mistakes.² Imagine getting into your dream graduate program and convincing yourself it was a clerical error!

Here's what makes imposter syndrome so tricky: it tends to affect people who are objectively successful. You might be crushing it at work, earning praise from colleagues, and hitting every target. Yet there's that persistent voice whispering "you don't deserve this" or "you're not really qualified." You might find yourself:

• Downplaying your achievements
• Attributing success to external factors like timing or luck
• Living in fear of being "exposed" as inadequate
• Experiencing anxiety about making mistakes
• Struggling to fully own your expertise

The impact at work can be real. When you're constantly second-guessing yourself or waiting to be "found out," it's hard to fully engage in opportunities or take healthy risks. The good news? Understanding what's happening is the first step to breaking free.

How to recognize imposter syndrome in yourself

Let's take a moment to check in with yourself. Often, simply acknowledging these feelings is the first step toward overcoming them. Read through these questions and notice which ones stir something in you:

• When you succeed at work, does a little voice say, "I just got lucky" instead of "I earned this"?
• Do you set impossibly high standards for yourself, then feel inadequate when you (inevitably) fall short?
• Are you constantly waiting for colleagues to "discover" you're not as capable as they think?
• Do you brush off praise with thoughts like "anyone could have done it" or "it was just good timing"?
• Despite evidence of your competence, do you second-guess your decisions and abilities?
• Do you procrastinate on important projects because you're afraid of not doing them perfectly?

If you're nodding along to any of these, you're experiencing signs of imposter syndrome. In the workplace, these feelings can hold you back from reaching your full potential - whether it's hesitating to apply for that promotion, staying quiet in meetings when you have valuable insights to share, or feeling paralyzed when facing new challenges.

How imposter syndrome shows up in different situations

Let's break down a surprising truth: imposter syndrome doesn't discriminate. It can affect anyone, from seasoned executives to rising stars. Here's how it may manifest in different contexts:

Perfectionists

You might nail that big presentation, but instead of celebrating, you're fixating on that one slide transition that wasn't quite smooth enough. Sound familiar? When you're naturally motivated to focus on details, it's easy to dismiss overall success while magnifying minor flaws.

High achievers

If you're motivated by achievement, you might avoid objectives that are too high risk for fear of failure, or you may feel disappointed in yourself when you need help with a new task. But here's the reality: expertise grows through collaboration, not isolation. Struggling to ask for support? You're not losing your edge - you're actually developing a crucial leadership skill.

Experts

Even with years of experience, you might still think "everyone else knows more." When you're driven to master your field, it's easy to feel pressure to know everything, forgetting that depth in a niche area is just as valuable as broad knowledge.

Those who 'have it all'

Balancing various roles and responsibilities? Society's impossible standards can leave you feeling inadequate on multiple fronts, such as working mothers feeling pressure to be perfect parents and perfect employees. Remember: managing multiple priorities effectively doesn't mean perfection in every area.

Pioneering new paths

For those breaking new ground in their fields, particularly from underrepresented groups, imposter syndrome can be amplified by the pressure to prove belonging. If you're blazing trails, feelings of "not fitting in" might be especially intense.

The key takeaway? Imposter syndrome affects people in many contexts and experience levels. These feelings of self-doubt often signal you're pushing beyond your comfort zone - exactly where breakthrough performance happens.

How does imposter syndrome develop?

Research reveals a consistent pattern: imposter syndrome often develops among individuals who differ from their peers. Studies have found this is particularly common among first-generation college graduates and women in high-tech careers, largely because they have fewer mentors and peers in their environment they can relate to.³

This experience is particularly prevalent among underrepresented groups. Research shows that African American, Latina, and Asian American college students frequently encounter these feelings of not belonging. The study found these groups have faced significant discriminatory access barriers, including challenges accessing financial aid, needing to work while studying, and enduring negative stereotypes.³

Studies also indicate that people managing other mental health conditions may be more susceptible to imposter syndrome.³ These include conditions such as social anxiety disorder, ADHD or depression.

If you're struggling with imposter syndrome, know you're not alone. Some of the most successful people have discussed their struggles with it, including Albert Einstein, Serena Williams, Jennifer Lopez, Natalie Portman, Lupita Nyong'o, and Tom Hanks.⁴

The workplace environment plays a crucial role too. When your workplace doesn't actively validate and support your contributions, it's natural for imposter feelings to take root.

How to overcome imposter syndrome

Let's start with something important: Imposter syndrome is not formally recognized as a mental health condition. It's not listed in the DSM (Diagnostic and Statistical Manual of Mental Disorders), so you can't receive an official diagnosis. 

Think of it as a lens through which you view your achievements - one that might be distorting your self-image. Researchers have developed ways to assess an individual's level of 'imposterism.'³ However, imposter syndrome is most commonly self-diagnosed through symptoms and experiences.

It's worth noting that these feelings can sometimes show up alongside other mental health challenges. If you find your daily life significantly impacted, speaking with a mental health professional can be valuable.

While there's no set course of treatment for imposter syndrome, there are proven ways to shift your perspective and build confidence:

• Working with a professional coach to develop new thought patterns
• Learning to recognize and celebrate your achievements
• Building strategies to put self-doubt into perspective
• Developing tools to accurately assess your capabilities

Remember: experiencing imposter syndrome doesn't reflect a personal weakness - it simply means you suffer from cognitive distortion when assessing your abilities. If you're recognizing signs of imposter syndrome in yourself, remember - awareness is a powerful first step.

Here are some focused online coaching programs that can help you build this new mindset:

• Increase EQ: Develop emotional intelligence to better understand and manage your self-doubt
• Personal Power: Learn to embrace your achievements and build authentic confidence
• Multiply your impact: Transform how you view and communicate your value to others
• Vital well-being: Create sustainable practices for maintaining a healthy self-image

The key is to view this journey not as "fixing" something broken, but as developing new skills that will serve you throughout your career. While coaching isn't a replacement for therapy when needed, it can be an incredibly effective tool for shifting how you view your achievements and capabilities.

5 Strategies to overcome imposter syndrome

Let's move from understanding imposter syndrome to taking concrete action. These evidence-based strategies aren't just quick fixes – they're designed to help you build lasting confidence by understanding yourself better and developing new perspectives on your capabilities. Each strategy builds upon the last, starting with perhaps the most important foundation: understanding what truly drives you.

1. Understand what motivates you

The first step with Marlee is to understand what motivates you. Your motivations are unique to you and tie into your strengths and weaknesses (which we prefer to call blind spots). Once you've completed the free motivation assessment, ask Marlee, our AI, questions such as "What are my strengths?"

Ask Marlee, our AI 'What are my strengths?'

For example, some individuals need to read hard evidence that an idea can work before being convinced. For these people, making a list of their achievements may help them overcome imposter syndrome. Regularly reading your list of accomplishments may serve as positive reinforcement. Over time it will help shift your mindset away from negative feelings.

Understanding your strengths can help you find ways to apply those strengths to all areas of your work and personal life. Similarly, understanding your blind spots can help put these into perspective and develop them. Nobody is naturally talented in every area, so understanding what you still need to work on can be beneficial.

3. Build confidence

You can develop a realistic picture of yourself by understanding your strengths and blind spots. This is not always easy, and you might even find it confronting at first. However, confidence isn't about being perfect in every area - it's about knowing where you truly shine and where you have room to grow.

Start by identifying situations where you feel most capable and energized. These moments often reveal your natural talents. Then, rather than viewing blind spots as weaknesses, treat them as opportunities for development. For instance, if you discover you're highly detail-oriented but sometimes miss the bigger picture, that attention to detail is likely making you excellent at certain aspects of your work.

Here are some evidence-based approaches to building authentic confidence:

• Document your daily wins, no matter how small
• Ask for feedback from colleagues you trust
• Take on progressively challenging tasks that align with your strengths
• Share your knowledge with others - teaching often reinforces your expertise
• Set realistic goals and celebrate when you achieve them

Remember, confidence isn't something that appears overnight - it's built through consistent small steps and a growing understanding of your unique value.

3. Set goals

Our AI, Coach Marlee, can help you set new goals for your personal and work life. Try our Goal Catcher online coaching program.

Once you've reached a new goal, celebrate your success! And, of course, it's essential to ensure you're setting realistic goals, so don't get too carried away when making your plan.

4. Practice mindfulness

Practicing mindfulness looks different for everyone. Meditation might be the key to overcoming these feelings for some people with imposter syndrome. Allow yourself the space to examine your thoughts and let them pass you by. Meditation can be a powerful coping mechanism when overwhelmed by the imposter experience.

Journaling is an excellent tool for supporting mental health and managing negative feelings. It has been proven to benefit those experiencing common symptoms of imposter syndrome.⁵

Affirmations are another great tool to have at the ready in times of stress. You can use affirmations verbally, for instance, by telling yourself, 'I am enough' or 'I am worthy of my success' in the mirror in the morning. Another great option is to write your affirmations on sticky notes and leave them around your house or office.

Making a cup of tea? Remind yourself that you've earned your success. Brushing your teeth? Remember that you've worked hard to get to where you are. Affirmations may feel a little corny at first, but they work.

5. Share your feelings

Take your pick—a coffee date with a friend, a walk in the park with a parent or mentor, or a session with a licensed therapist. There's a good reason we feel better after a chat. Airing your feelings with someone you trust can help ease the burden.

You could consider confiding in your manager if you work in a supportive workplace. Together you can work on strategies to help you manage your feelings. However, only do this if you're confident you'll get the support you need. The last thing you need is to feel worse about your feelings.

Remember, everyone questions their abilities from time to time. What's less common is experiencing an all-encompassing fear of being found out as a fraud. If this is the case, it might be time to consider whether you're experiencing imposter syndrome.

While it can feel overwhelming, you can overcome imposter syndrome. Take steps to improve your overall mental health and remind yourself why you're worthy of success. You'll break free of self-doubt in no time.

🚀 Break free from self-doubt - start your journey with Marlee for free today.