13 February 2025
Sometimes you feel on the outside of things looking in, irrespective of whether you have the credentials or not, and you feel completely fraudulent. You keep hoping that someone’s going to come out one of these days and say ‘hey, you are not welcome.
This can be a classic sign of imposter syndrome. It makes you feel completely incompetent even if you possess all the skills and knowledge necessary to succeed. It can prevent you from reaching your potential and getting what you desire if you allow it to do so.
What is imposter syndrome?
First, let’s try to understand what imposter syndrome means. It’s a psychological phenomenon that makes you question your achievements and abilities despite having evidence that both exist. It causes you to fear being revealed to be a fraud — that’s where the "imposter" part comes in. Have you ever refrained from offering to an ongoing conversation because you think your point is too elementary and will demonstrate to everyone that you should not be in the conversation? That’s imposter syndrome.
If someone praises your presentation and you think, they-forming a thought about the "person looking back at you in the mirror" (yep, you guessed it) yeah that’s imposter syndrome too. These feelings can push you to overachieve, so you won’t be exposed. Then you'll begin feeling that burning yourself out is how you always must succeed, it becomes a vicious circle.
Imposter syndrome can also hold you back from putting yourself forward for opportunities. If you don’t believe in your capabilities and have anxiety about being exposed for being less than incompetent, you’re not going to take those calculated risks that can help you advance. When you’re during it, it can feel like you’re the only person in the world who feels like this but it’s extremely common.
And remember we told you it’s evidence-proof? Notable figures such as Albert Einstein, Michelle Obama and Emma Watson have all confessed to feeling like an utter fraud, despite their magnificent accomplishments. Albert Einstein. Let that sink in for a second.
Why do we feel imposter syndrome?
There isn’t a singular reason that causes imposter syndrome. It can be caused by lots of different triggers.
What we can say is that it’s strongly linked to transitions and new experiences. That’s why you’re especially prone to feel it when starting university, getting a new job or taking on more responsibilities at work.
Although it can happen to anyone at any time, there are also parts of your identity that may contribute to your risk of experiencing it. One of them is your age; a Heriot-Watt University study found 45% of younger professionals (age 24-44) reported a regular experience of imposter feelings compared with 30% of older professionals (age 45-54). So are women and members of minority groups.
How to overcome imposter syndrome
The good news is you can take steps starting today and immediately make those chronic doubts skedaddle. Below, our best advice for coping with imposter syndrome.
Say someone you respect asks you to help with a new project. And you immediately fear you’re going to do a terrible job and let them down.
In a case like this, it's necessary to see imposter syndrome come into play. In this case, it’s prompting you to jump to the worst-case scenario. Doing so reminds you that if you’re seeing this situation in black-and-white terms, your vision may be distorted.
Take a deep breath and consider how you respond. Think about why you’re thinking this way. What are the facts?
Have you been given any reason to believe the worst? If you do, what is there you can do about those doubts? For example, if you’re freaking out because you’ve never tackled a project like this before, what do you think you could ask someone who has done this before to give you some guidance?
You should also search for any information that indicates it might go better than you anticipate. After all, the very person asking for your help thinks you’ll do a good job at it. What if this time they’re righted?
Watch your self-talk
Be aware of your self-talk — those conversations you have in your head with yourself.
Instead of saying you’re going to fail, say that you’re going to try your best. Instead of saying to yourself that there’s a ton you don’t know, focus on what you do know and then ask yourself what steps you can take to fill in any gaps in knowledge. When you shift the narrative in your mind regarding a situation, you’ll discover that it’s a lot more manageable pain. This is a chance to learn and improve, not the end of your career. What if you are in the right place, you are not a fraud and you do belong?
Celebrate your achievements
And because imposter syndrome forces you to discount your accomplishments, make sure that you can tell your own successes back to yourself regularly. Surround yourself with symbols of your success, whether that’s framing your graduation picture, or placing a sports trophy somewhere visible. Why not print out uplifting messages from tutors or friends or your boss? I know this sounds a bit cringy, but it works.
But don’t complain only about the big stuff. Equally important is celebrating smaller victories or the progress you’re making on the way to a larger goal. You might keep a Weekly Wins List in which you challenge yourself to identify some fixed number of things to praise yourself for each week. Before long, even if you don’t buy them at first, you’ll start seeking the things worth celebrating.
Make a plan
Imposter syndrome sees tasks as giant mountains — and you have no clue how to go up those mountains. Still, there’s only one way to ascend a mountain: step by step. Instead of looking at the entire picture, start to dissect it into smaller pieces. If you can provide yourself with concrete steps to take, it’ll serve as waypoints towards the bigger goal.
This may be establishing a study schedule for an examination, dividing a work project into microtasks, or forming a self-growth plan for mastering a new role. The point is to concentrate on what you can do at this moment, instead of on what you’re telling yourself you won’t be able to do later. Your knowledge, skills and self-confidence will expand as you put into completion each little task. Before you know it, you’ll be on top of that mountain. Just remember when you get up there to celebrate the achievement and give yourself a huge pat on the back!
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