Recently I attended a conference where I sat in on a panel discussion that I still think about daily.
Yes, daily.
The panellists were people you would recognise instantly. Public figures, accomplished professionals, leaders in their space. Yet they were there to talk about something very personal and very real. Imposter syndrome.
I didn’t expect it at all. Seeing people who are admired by so many speak about the same internal voice I’ve been hearing in myself. That quiet but loud thought that maybe you are not good enough. Maybe you just got lucky. You’re not supposed to be here.
So let’s break it down.
Imposter syndrome is that very heavy feeling where you believe you aren’t as competent or capable as people think you are. You feel like a fraud and worry that one day someone is going to find out that you’re not as good as you seem. It’s not just self doubt. It is a much deeper voice that makes you question your whole worth, your ability, and whether you truly deserve your success.
It can happen in any role, at any age, and in any setting. It doesn’t matter if you’re just starting out or if you’re a world-record breaker. It shows up uninvited, and it stays longer than you expect.
I’m still thinking about something specific mentioned on the panel. At work, we have processes in place for when something goes wrong. We have procedures, forms, and steps to follow. But when something goes wrong inside us, we often have nothing. We don’t check in with ourselves. We don’t follow a recovery plan. We put ourselves last. And then we wonder why we feel burnt out or disconnected.
Imposter syndrome makes it feel like your achievements just don’t belong to you. It can feel like someone else’s life that you’re living by mistake. Just like with mental health, there is a moment where you have to ask yourself if you’re actually struggling or if you have heard about it so much that you believe you are. Either way, that’s still valid. It means something is off and needs your attention.
This is about going a bit deeper into your own mind. Taking the time to understand where the feelings are coming from and then deciding what to do about them. You don’t have to sit in them forever. You can shift the energy.
Here are a few things that the panelists suggested might help:
• Challenge your mind often
Try something new. Complete a task that pushes you even slightly out of your comfort zone. Every small win helps build resilience and shows your mind that you are capable.
• Use a tool of validation
Sometimes you need someone else to reflect the truth back to you. Talk to people you trust. And also practise validating yourself. Your own voice matters.
• Try breathwork
Grounding techniques like breathwork can help calm the nervous system. When the voice of doubt gets loud, this can bring you back to the present moment.
• Write things down
Keep a simple log of when you feel like an imposter. What happened? Who was there? What was said? You will start to see patterns. And that will help you decide which situations or people you need less of.
• Go deeper with reflection or therapy
A lot of imposter syndrome is coming from past experiences, relationships, or even trauma. You’re not broken,but your mind may still be protecting itself from things that happened a long time ago. Understanding that changes everything.
IMPOSTER SYNDROME DOESN’T MEAN YOU’RE FAILING. It means you are growing. It means you care. Just remember to turn some of that care inward. You deserve that too.
References
Some of the insights shared in this blog are supported by existing psychological research. For those who want to explore the topic further, the references below are useful starting points.
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Journal of General Internal Medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1
Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. https://doi.org/10.1037/h0086006
Sakulku, J., & Alexander, J. (2011). The impostor phenomenon. International Journal of Behavioral Science, 6(1), 73–92. http://www.assumptionjournal.au.edu/index.php/IJBS/article/view/480
Cokley, K., McClain, S., Enciso, A., & Martinez, M. (2013). An examination of the impact of minority status stress and imposter feelings on the mental health of diverse ethnic minority college students. Journal of Multicultural Counseling and Development, 41(2), 82–95. https://doi.org/10.1002/j.2161-1912.2013.00029.x
