The truth about imposter syndrome & 7 ways to overcome it

Key Takeaways

Contrary to popular belief, imposter syndrome is not an individual problem. It’s a result of the systemic bias, discrimination, and exclusion that many underrepresented people face.

Chronic self-doubt, attributing success to external factors, and overworking are common experiences that can lead to feelings of imposter syndrome. But instead of automatically blaming yourself, consider how workplace dynamics and societal messages may influence the way you see yourself.

If you think you’re experiencing imposter syndrome, acknowledge your emotions, understand their root causes, talk about your experiences with someone you trust, and consider seeking professional help. Remember, imposter syndrome isn’t your fault, and it’s okay to ask for help to navigate these challenges.

The term “imposter syndrome” was first used by researchers in the 1970s to describe the feelings of inadequacy experienced by many professional women. Later, the concept became popular as more and more people acknowledged feeling like a “fraud” in professional settings, despite their talent and training.

Today, discussions about imposter syndrome are shifting. Instead of viewing the experience as the result of a person’s shortcomings, we’re now asking why so many capable people feel inadequate in the first place.

The truth about imposter syndrome

Unlike what much of the conventional wisdom tells us about imposter syndrome, it turns out that it isn’t an individual problem. Rather, it’s the result of the systemic bias and exclusion that leaves many underrepresented people feeling like they don’t belong. This is a very important distinction. If the problem is societal or systemic, we can’t solve it with individual solutions.

Many of the tactics suggested for “overcoming” imposter syndrome are ineffective because they focus on changing the person, not the system. This puts an unfair burden of blame on the people most affected by the experience of imposter syndrome.

For example, imagine being hired for a leadership role at a company where none of the other leaders look like you. Your background and experiences shape how you approach problems, communicate with colleagues, and set priorities. These differences may represent a unique skill set that could benefit your employer. But most days, you feel like an outlier. There always seems to be friction between you and the rest of your team, but you can’t quite figure out why. The result? You think you must have imposter syndrome because you start to question your abilities and worry that you’re unqualified to be a leader.

In this example, the individual person is absorbing all the blame for the cultural problem of bias. They may also be experiencing microaggressions or other racist, sexist, or otherwise discriminatory dynamics. In taking a closer look, we can see why someone would feel that they don’t belong in an environment that was never built to welcome them.

Fortunately, we can use this powerful insight to drive meaningful change. If you feel inadequate or like you aren’t good enough, try to challenge that thinking. Consider what’s really true about your accomplishments, training, and abilities. In doing so, you can harness your inner strengths and raise awareness of the true driving forces behind imposter syndrome.

Things that can lead you to feel like you have “imposter syndrome”

There are some frequently cited “signs” that someone has imposter syndrome. But now that we understand the faults with framing imposter syndrome as an individual problem, let’s reconsider the ways we respond to the following experiences.

Experiencing chronic self-doubt

If you constantly worry about whether you’re capable of fulfilling your responsibilities, don’t automatically blame yourself. Instead, take inventory of your experiences in the workplace. Have you missed deadlines? Have you received negative feedback on your performance? Have you failed to meet your goals?

If the answers to these questions are mostly “no,” think about why you continue to experience self-doubt, despite your successful track record. What messages have you received about your contributions? How might your workplace culture or broader cultural messages be contributing to this dynamic? It’s also important to consider any negative self-talk that might be contributing to your lack of confidence. A therapist can help you learn to focus on the positive feedback you’ve received.

Attributing success to external factors

When you look back on your achievements, do you tend to give other people credit for your success? It’s great to give credit where credit is due and to highlight the value of teamwork.

But it’s also important to acknowledge your efforts. This can be a helpful way to boost your confidence and counteract negative self-talk.

Overworking

In toxic workplaces where “hustle culture” is the norm, you may feel pressured to overwork. This can lead to an unhealthy work-life balance that can take a toll on your mental and physical health.

It can be tough to set boundaries around your workload or your schedule if you constantly feel like you have to prove yourself. But remember, your well-being matters, and you deserve a workplace that honors that fact.

How to overcome inadequacy

As individuals, we can’t eradicate all the systemic issues that leave qualified people questioning their abilities or feeling like they don’t belong. But there are things we can do to fight against the impact of these dynamics within ourselves.

Acknowledge the feelings. If you feel inadequate or like a “fraud,” despite your talents and successes, that’s okay. Remember that feelings aren’t facts.
Understand their cause. When those feelings come up, be curious about where they’re coming from. Often, they aren’t the result of true inadequacy. Rather, they stem from messages in the broader culture, workplace, or personal history that are either subtly or overtly meant to tell you that you don’t belong. This is not your fault.
Talk about your feelings with trusted individuals. Opening up about your experiences with bias and discrimination can be incredibly healing. Try sharing your experience with someone you trust. They can lend a listening ear and tell you how they have navigated similar situations.
Try things anyway. It’s tough to keep going when you’re worried you might fail. But if you can push through the self-doubt and focus on your past achievements, it’s likely that you’ll be successful. This will give you another example to recall whenever you doubt your abilities.
Celebrate your achievements. Sometimes, it helps to slow down and focus on all that you’ve accomplished, even the small things. You might even consider making a physical list of your achievements that you can refer to in the future.
Focus on positive self-talk. You’re probably familiar with the negative voice in your head that tells you you’re inadequate. Everyone experiences this from time to time. But when those negative thoughts creep in, try to counteract them with positive affirmations. Speak kindly to yourself, and reflect on all the uniquely positive things about you.
Seek professional help. Imposter syndrome is the result of widespread, systemic issues. But that doesn’t mean that it can’t have a significant effect on individual people. The bias and discrimination that are at the heart of imposter syndrome can be incredibly damaging. Sometimes, it can be helpful to talk to a mental health professional about your experiences. They can help you process your feelings in a safe environment.

Find care with Rula

If you’ve ever dealt with imposter syndrome, you’re not alone. If you’re struggling with feelings of inadequacy, know that help is available. At Rula, we’re here to help you find the right support for your needs, no matter what mental health concerns you’re facing. Check out our therapist-matching program today to find an affirming, in-network therapist in just a few clicks.