Learn to recognise imposter syndrome, its symptoms like perfectionism and fear of failing and explore psychologist-recommended solutions to overcome it.

Imposter syndrome can leave even the most successful people feeling like frauds, doubting their accomplishments and fearing they’ll be exposed. From self doubt to perfectionism, imposter syndrome symptoms can quietly sabotage your confidence and success.

But it doesn’t have to stay that way. By recognising the signs and understanding the underlying causes, you can start to break free from imposter syndrome.

Whether you’re struggling with fear of failing or constantly striving for perfection, there are effective strategies to help you manage these feelings and reclaim your confidence. Learn from a psychologist how to overcome imposter syndrome and live more authentically.

Imposter syndrome

fear of failing, self doubt or perfectionism - any of these sound familiar? Do you ever worry about being exposed as a "fraud," even though you have accomplished a lot in your life?

Many people experience imposter syndrome, including high-achieving individuals, and it can cause you to develop unhelpful coping strategies to ensure nobody ever discovers the “truth”.

In the short term these coping strategies might help you feel better but in the long run, as your self doubt takes over, these behaviours can cause more problems. Imposter syndrome can have a big impact on your confidence, which then blocks you from living the life you deserve. This is why it is so important to recognise your imposter syndrome symptoms and become conscious of the coping strategies you are stuck in.

The next step is then learning to let go of these ineffective automatic patterns, and upgrade your behaviours so you can manage and overcome imposter syndrome.

Recognising imposter syndrome

Some ways that imposter syndrome can show up in your life:

Seeking external validation - if you have imposter syndrome you may constantly look for affirmation from others to counteract your self doubt.

Minimising accomplishments - this often goes hand in hand with attributing your success to external thoughts which reinforces imposter syndrome. You could have thoughts such as ‘I didn’t earn this, I was just really lucky.’

Chronic self-comparison - this reinforces self doubt and intensifies the fear of being exposed as a “fraud” as you constantly compare yourself to others. You could have thoughts such as ‘Everyone else knows what they are doing and I don’t.’

Fear of failing - people with imposter syndrome often feel intense pressure to succeed because they believe any failure will expose them as a "fraud." This can lead to procrastination as the fear of failing can make you avoid new projects and challenges, also limiting your growth and opportunities.

Perfectionism - setting unrealistic standards for yourself and thinking that you must do everything perfectly or your perceived inadequacy will be revealed.

Overworking - you may feel that you need to work harder than everyone else to prove your worth and competence, driven by the belief that you aren’t as capable as your peers.

Imposter syndrome symptoms

Here are some common imposter syndrome symptoms; take a moment to reflect and notice with curiosity and self-compassion if you experience any of these symptoms.

You minimise your achievements
You sabotage your own success
You resort to toxic positivity
You credit your success to external factors
You find it hard to realistically assess your skill set
You feel as though you don’t deserve your successful results

Two sides to imposter syndrome

There are two sides to imposter syndrome:

the external side - what people see and perceive about you,
and internal side - what is actually going on within you.

Your imposter syndrome symptoms may be invisible to others, but inside self doubt may be constantly screaming in the background, taking up so much of your energy.

What people see (external side)

Confidence
Social connections
Leadership + innovations - forward thinking, it’s easy to express ideas and direct people
Achievements + success
Problem-solving abilities
Ability to handle pressure

What people don’t see (internal side)

Self doubt
Fear of failing
Feeling like a fraud
Striving for perfectionism
Feeling overwhelmed
Fear of being exposed

How to overcome imposter syndrome

Here are some effective approaches to overcoming imposter syndrome so you can be your most confident self and live your most aligned life:

Acknowledge your feelings - the first step to overcoming anything, imposter syndrome included, is with awareness and acknowledgement. Recognise and validate your feelings of self doubt. Understanding that many people experience imposter syndrome can help normalise your experience.
Reframe your thoughts - challenge negative self-talk and replace it with more positive, realistic thoughts about your abilities and accomplishments.
Set realistic goals - focus on achievable goals that feel good to you rather than striving for perfection. Celebrate your small wins along the way.
Embrace failure - move away from perfectionism and understand that making mistakes is part of the learning process. Reframing failures as opportunities for growth can reduce the fear of failing associated with them.
Practice self-compassion - be kind to yourself. Treat yourself with the same understanding and support that you would offer a friend facing similar doubts.

Strategies to manage imposter syndrome symptoms

Let’s look at some evidence-based strategies to help you on your journey of managing your imposter syndrome symptoms, so you can free yourself from the grasp of imposter syndrome and have more energy to live your beautiful life.

Use defusion techniques to defuse the intensity of how you respond to imposter syndrome. This technique involves noticing your unhelpful thoughts, for example saying to yourself ‘I notice I have a thought that I’m not good enough.’
Recognise your achievements, keep a journal of achievements and positive feedback. Doing this gives your brain evidence that you are capable and good enough, enabling you to move forward with more ease and confidence.
Assess your energy levels and direct your focus. Notice when you need a break and take that time to do something that helps you reset and elevate your energy. That could be reading, doing a breathing technique, having a healthy snack or any nourishing activity.
Release tension from the body. Experience the relief of releasing with some shoulder shrugs, snake spine movement or stretching.
Connect with others and share your feelings with people you trust. Talking about your experiences can help lighten the load and provide perspective.

Put these into practice consistently and notice which of your imposter syndrome symptoms are lessened; it could be self doubt, fear of failing or perfectionism.

Conclusion

It is possible to manage your imposter syndrome symptoms and overcome imposter syndrome, enabling you to truly feel confident on the inside, not just appear confident on the outside.

Prepare to be amazed by how much of an impact heightened confidence can have on your life, making you feel like a superhero ready to take on whatever comes your way. Be gentle with yourself as you navigate this journey, and keep in mind that self doubt, fear of failing and perfectionism are completely normal human experiences.

Yours,

Beata

Recognising Imposter Syndrome: symptoms and solutions from a Psychologist