Are You Struggling with Imposter Syndrome?

Stephanie Queen

Take a moment to ask yourself these questions:

• Do you agonise over even the smallest mistakes or flaws in your work?

• Do you attribute your success to luck or external factors?

• Are you particularly sensitive to even constructive criticism?

• Do you worry that, at any moment, you’ll be “found out” as a fraud?

• Do you downplay your expertise, even in areas where you have genuine skill?

• Do you have an intense fear of making mistakes or failing?

  
  

If these questions resonate, you may be dealing with Imposter Syndrome a pervasive, heavy feeling of self-doubt that’s difficult to shake off. This is the self-critical voice that tells you that your accomplishments aren’t enough or that you don’t truly deserve your achievements. Research shows that around 70% of people experience Imposter Syndrome at some point, and in a culture that rewards perfection and often equates worth with productivity, it’s no wonder these feelings are so common.

Recognising Imposter Syndrome: Understanding the Cycle

Imposter Syndrome isn’t just a phase that disappears with success. In fact, the pursuit of success often intensifies these feelings. Many people with Imposter Syndrome get caught in a cycle of “When I achieve X, then I’ll feel like I belong.” But the reality is, these goalposts keep moving. Each new accomplishment brings with it a fresh wave of self-doubt, perpetuating the sense that what you’ve done isn’t enough or isn’t truly yours. Rather than reaching a stable sense of confidence, achievements often slip through your fingers, leaving you feeling just as uncertain as before.

One of the underlying beliefs fuelling Imposter Syndrome is the notion that there’s a “right” and a “wrong” way to do things. This all-or-nothing mindset creates pressure to constantly “measure up,” leaving little room for growth, exploration, or failure. Yet, in reality, there are many valid ways to approach challenges and success. Recognising that this belief is a product of Imposter Syndrome and not an objective truth can be the first step in shifting away from its grip.

Imposter Syndrome and Self-Criticism: A Harmful Partnership

At the heart of Imposter Syndrome is a critical self-dialogue that reinforces these feelings of inadequacy. Thoughts like “What am I doing here?” or “I don’t belong; I’m a total fraud” create an unrelenting internal pressure to keep “proving” oneself, even when there is ample evidence of skill and achievement. This inner critic magnifies even minor mistakes and downplays strengths, fuelling a sense of unworthiness that’s difficult to break.

The first step in managing Imposter Syndrome is acknowledging that you’re dealing with Imposter Syndrome not that you are an imposter. Creating this mental space allows you to step back and recognise that these thoughts are not facts, but habitual patterns of doubt. Questioning their validity, rather than accepting them as truths, can be a powerful shift in your relationship with self-doubt.

Five Ways to Manage Imposter Syndrome

1. Recognise and Label It

   • Acknowledging Imposter Syndrome when it shows up is crucial. Simply recognising that these feelings stem from a common psychological pattern rather than an objective reality can help you step back and reframe your thoughts. Identifying it by name “This is Imposter Syndrome, not the truth” is the first step in reducing its power over you.

2. Challenge Your Self-Talk

   • Imposter Syndrome often involves harsh self-criticism that goes unchecked. Instead of allowing this inner dialogue to play on repeat, question it. Ask yourself: Is this thought grounded in fact? What evidence do I have that contradicts it? Over time, challenging these thoughts can create a more balanced and compassionate inner voice.

3. Redefine Success and Failure

   • Imposter Syndrome thrives on a rigid notion of success and failure. Try to adopt a more flexible mindset, viewing mistakes as a natural part of learning. Remember that there are many ways to achieve a goal, and that perfection isn’t a prerequisite for worth or success. Allow yourself to explore without the constant pressure to “get it right.”

4. Practise Self-Compassion

   • Self-compassion is often overlooked in the pursuit of achievement. However, practising kindness toward yourself, especially when facing setbacks, is essential. Instead of comparing yourself to others or focusing on perceived flaws, try to extend the same understanding and patience you would offer to a friend. This can soften the intensity of Imposter Syndrome and foster a more resilient self-image.

5. Seek Professional Support

   • For many, Imposter Syndrome is deeply ingrained, and overcoming it may require guidance. Therapy can be an invaluable space for exploring these feelings, understanding their origins, and learning techniques to manage them. A professional can help you uncover and challenge patterns of self-doubt, fostering a more grounded sense of self-worth.
     

Moving Forward: Creating Distance from Imposter Syndrome

Imposter Syndrome is a journey many of us face, and it doesn’t have to define your relationship with yourself or your achievements. Recognising Imposter Syndrome for what it is a pattern of unfounded self-doubt creates some distance between you and the feelings. By noticing, questioning, and gently challenging these thoughts, you can begin to separate yourself from the need to prove your worth and instead embrace the skills, knowledge, and expertise you already possess.

Managing Imposter Syndrome is a gradual process. While it may not disappear overnight, each small step towards self-compassion and self-recognition can help you reclaim confidence and stability. Over time, you may find that your sense of belonging no longer depends on external achievements, but comes from an inner acceptance that you are enough, exactly as you are.