Imposter syndrome is a phenomenon where people doubt their accomplishments and fear being exposed as frauds, despite evidence of their success. It’s the feeling that you're not as capable as others believe you to be and that any day now, they'll discover you don’t really belong.
The truth is, imposter syndrome happens to nearly everyone at some point. Whether you're a seasoned professional or just starting your career, those creeping thoughts of self-doubt are surprisingly common. Research shows that around 70% of people experience imposter syndrome at least once in their lives, and this includes high achievers, successful executives, and even celebrities.
Why Does It Happen?
Imposter syndrome is deeply connected to our human need to belong. We want to fit in, to be accepted by our peers, and to feel competent in what we do. When we step into new environments, whether it's a new job, a promotion, or a challenging project, we may question whether we truly belong. This desire to belong can cause us to be hyper-aware of any mistakes or gaps in our knowledge, leading to feelings of inadequacy.
From a psychological perspective, imposter syndrome is a cognitive distortion, which means it's a habitual pattern of thinking that distorts reality. Cognitive distortions, such as self-devaluation or catastrophic thinking, are tricks our minds play on us, convincing us that our negative thoughts are true. When imposter syndrome strikes, we ignore the evidence of our competence and instead hyper-focus on perceived flaws or limitations.
For instance, you might think, “I just got lucky with this success” or “Everyone else knows what they’re doing, but I don’t.” These are common examples of self-devaluation—one of the most frequent cognitive distortions at play in imposter syndrome. But here’s the key: just because you think something doesn’t make it true. This is where psychological flexibility comes in.
What is Psychological Flexibility?
Psychological flexibility is the ability to adapt your thoughts and behaviour in response to changing circumstances, without getting stuck in rigid, negative thought patterns. It’s about learning to hold your thoughts and feelings lightly, rather than accepting them as fact.
This concept is rooted in Acceptance and Commitment Therapy (ACT), which encourages us to accept our thoughts without judgment and commit to acting in line with our values, rather than letting our thoughts dictate our behaviour. For example, even if you think “I don’t deserve this position,” you can acknowledge that thought without letting it stop you from performing your role to the best of your ability.
Similarly, Cognitive Behavioural Coaching (CBC) works on challenging and reframing these distorted thoughts. By recognizing that self-devaluation is not based on logic but rather on emotional reasoning, we can shift our thinking and replace negative self-talk with more balanced perspectives.
Building Resilience Against Imposter Syndrome
The key to overcoming imposter syndrome is to build psychological flexibility so you don’t accept negative, self-devaluing thoughts as truth. Here’s how you can start:
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Acknowledge Your Thoughts
The first step is to recognize the thoughts you're having without immediately believing them. When you catch yourself thinking “I don’t belong here,” try to observe the thought from a distance. Ask yourself: Is this thought based on fact, or is it just a feeling I’m having? Accept that it’s okay to have doubts, but remember that they don’t reflect reality. -
Challenge Cognitive Distortions
Once you've acknowledged your thoughts, examine them more critically. Are you discounting your achievements or inflating your mistakes? Are you comparing yourself unfairly to others? Cognitive Behavioural Coaching teaches us to identify these cognitive distortions and reframe them. Instead of “I got lucky,” try “I worked hard for this and earned it.” -
Focus on Values, Not Perfection
Rather than striving for perfection (an unattainable goal that often fuels imposter syndrome), focus on aligning your actions with your core values. What’s more important to you—achieving flawless results or contributing meaningfully to your team? Shifting your mindset from a results-focused to a values-driven approach can help reduce the pressure to “prove” yourself constantly. -
Seek Out Support
Find allies who understand what you're going through. Talking to trusted colleagues, mentors, or friends about your feelings can help you see that you're not alone in experiencing imposter syndrome. Often, sharing your struggles can lead to a sense of relief and help diminish the power of those self-deprecating thoughts. -
Practice Self-Compassion
Instead of being overly critical of yourself when you make mistakes, practice self-compassion. Treat yourself with the same kindness and understanding that you would offer a friend in a similar situation. Research from Kristin Neff, a pioneer in self-compassion, shows that self-kindness fosters resilience and can help counteract imposter syndrome by reducing self-criticism.
Conclusion
Imposter syndrome is a cognitive distortion that can affect anyone, from new employees to seasoned leaders. It’s a product of our need to belong and feel competent, but it’s not rooted in reality. By building psychological flexibility and challenging distorted thoughts, we can learn to accept our achievements without letting feelings of self-doubt take over.
Remember: those feelings of inadequacy are not a reflection of your abilities but rather a trick of the mind. By focusing on your values, seeking support, and practicing self-compassion, you can navigate through imposter syndrome and continue to grow, both personally and professionally.
