Overcoming Imposter Syndrome
You’ve just earned a promotion or received praise for a big project—but instead of celebrating, you feel overwhelmed by the thought that you don’t deserve it. This disconnect between your accomplishments and how you feel about them is known as imposter syndrome, a common experience that affects high achievers across all industries.
Imposter syndrome is that nagging feeling of being a fraud, of not truly deserving your success. Despite clear evidence of your achievements, you might feel like you’ve somehow tricked others into thinking you’re more capable than you really are. These thoughts can lead to anxiety, burnout, and a constant fear of being "found out."
What Does Imposter Syndrome Look Like?
Imposter syndrome can show up in many forms. Recognizing the signs is the first step toward overcoming it:
Self-Doubt: Constantly questioning your abilities and feeling like you don’t measure up.
Perfectionism: Setting unrealistically high standards for yourself and feeling like a failure when you can’t meet them.
Fear of Failure: Avoiding new challenges or responsibilities because you’re afraid of making a mistake.
Discounting Success: Believing your achievements are due to luck, timing, or external help—not your own effort or skills.
If you’ve ever thought, “They’ll figure out I have no idea what I’m doing,”—you’re not alone.
How to Overcome Imposter Syndrome
1. Explore the Root Causes
Imposter syndrome often stems from early experiences, societal pressures, or perfectionistic thinking. Therapy can help you identify and challenge these internalized beliefs, offering a clearer, more compassionate perspective on your capabilities.
2. Acknowledge Your Feelings
You’re far from alone. Research shows that up to 70% of people experience imposter syndrome at some point in their lives (Journal of Behavioral Science, 2011). Many successful, confident-seeming individuals have struggled with the exact same doubts.
3. Celebrate Your Achievements
Take time to reflect on your accomplishments and the hard work behind them. Keeping a list of successes—whether a kind email, a completed project, or a personal goal—can serve as a powerful reminder of your growth.
4. Talk About It
Open up to trusted friends, mentors, coworkers, or a therapist. Talking about your experience reduces shame and can help you gain valuable perspective. Many people are surprised to learn how common these feelings really are.
5. Challenge Negative Thoughts
When thoughts like “I’m not qualified” arise, replace them with evidence from your own life. Try statements like, “I earned this role through consistent effort,” or, “It’s okay not to know everything—I’m still learning.”
6. Set Realistic Goals
Perfection isn’t the goal—progress is. Break projects into manageable steps, and give yourself credit for showing up and moving forward. This mindset shift is essential in reducing overwhelm and building confidence.
Therapy for Imposter Syndrome
If imposter syndrome is keeping you from fully embracing your success, therapy can offer the support you need. A therapist can help you:
Quiet your inner critic
Reframe negative self-talk
Build authentic self-trust
Develop tools to manage anxiety and perfectionism
Your achievements are not an accident—they’re a reflection of your dedication, talent, and growth. You deserve to recognize your worth and feel confident in owning your success.
Ready to Take the Next Step?
If imposter syndrome is holding you back, therapy can help you move forward with clarity and confidence. I offer in-person sessions in Los Angeles and telehealth throughout California. Reach out to get started.
