Have you ever reached a goal, gotten a compliment, or landed a new opportunity and still felt like you didn’t really deserve it? Like maybe someone made a mistake and you’re just waiting for the moment they figure it out?
That feeling has a name. It’s called imposter syndrome. If this feeling sounds familiar, you’re definitely not alone. Contact the professionals at Mental Bloom Therapy to help guide you in the right direction.
What Is Imposter Syndrome?
Imposter syndrome is that quiet (or not so quiet) voice in your head that tells you you’re not really as qualified, smart, worthy, or talented as people think you are. It shows up as self-doubt, second-guessing, and this constant pressure to prove yourself. Even when you’ve worked hard, there’s a part of you that can’t accept or believe that you’ve truly earned your success. Instead of feeling proud or confident about your accomplishments, you feel anxious, self-conscious, or like you’re faking it.
Signs of imposter syndrome include:
- Attributing your success to luck or timing
- Setting impossibly high standards for yourself
- Overworking to “prove yourself”
- Downplaying your accomplishments
- Avoiding taking on new challenges
- Worrying about being “found out” or exposed
- Trouble accepting positive feedback
- Frequently second-guessing yourself
The Roots of Imposter Syndrome
Imposter syndrome didn’t just appear out of nowhere. Somewhere along the way, you learned that it’s not safe to trust your own judgment and abilities. Many people who struggle with imposter syndrome grew up in environments where perfection was expected, mistakes were criticized, and comparisons were constant, leading them to believe that their worth is dependent on their achievements.
Imposter syndrome usually shows up when you care about what you’re doing and want to do it well. You might be assuming that imposter syndrome will just go away once you have more experience, but the reality is often the opposite. With more experience often comes more responsibility and expectations, leading to the stakes feeling even higher and the pressure to “prove” yourself becoming even more intense.
How to Start Overcoming Imposter Syndrome
- Notice the Pattern: Awareness is the first step. Pay attention to when imposter thoughts show up. Is it when you’re about to present your work? Right after you succeed at something? When someone compliments you? When you’re interacting with someone you admire or respect? Being aware of your triggers helps you recognize imposter thoughts in real time, giving you the chance to pause and question them.
- Challenge the Narrative: Your inner critic may be loud, but it’s not always accurate. Ask yourself:
- What’s the evidence for and against this thought?
- Do I hold coworkers or friends to the same standards I hold myself?
- What strengths helped me get here?
Practicing self-compassion and realism can help shift your mindset.
- Stop Chasing “Perfect”: Perfection is a moving target. There’s no finish line where everything finally feels “enough.” Focus instead on setting realistic expectations for yourself. One way to do this is by reframing how you view mistakes. Instead of seeing them as proof you don’t belong, try viewing them as evidence you’re growing. Making mistakes doesn’t mean you’re not qualified, it means you’re human.
- Practice Taking in the Good: When someone gives you a compliment, resist the urge to brush it off. Just say “thank you” without deflecting or downplaying it. You don’t have to explain it away or say it wasn’t a big deal. Let yourself accept the compliment, even if it feels uncomfortable.
- Reconnect with What Matters: When you’re caught up in proving yourself, it’s easy to lose sight of why you’re doing what you’re doing in the first place. Take time to reflect on what really matters to you, what kind of person you want to be, and how you want to show up in your life. Let your values guide you more than your inner critic.
- Talk About It: Shame thrives in silence. Many people hide their self-doubt, which reinforces the illusion that “everyone else has it together.” Imposter syndrome is something you can work through, especially with support. Talking about what you’re feeling with a friend or therapist can be incredibly freeing.e is something you can work through, especially with support. Talking about what you’re feeling with a friend or therapist can be incredibly freeing.