Overcoming Imposter Syndrome: Embracing Your Worth in a World of Doubt
—Written by Felicia Brown-Grinstead MS BS CADC II-CA | July 10, 2025
Founder of Discarded By Society
Have you ever felt like you’re faking it—like everyone else in the room is more qualified, more capable, or just more than you? I’m sure you have probably heard the saying fake it til you make it which in some cases may work for a while. Maybe you’ve landed a promotion, aced a project, or received praise, but instead of celebrating, you’re haunted by the fear that someone will “find you out.” If this sounds familiar, you’re not alone. This is imposter syndrome, a psychological pattern where people doubt their accomplishments and fear being exposed as a fraud, despite evidence of their competence. In this post, we’ll explore what imposter syndrome is, why it happens, and how you can start overcoming it to embrace your true worth.
What Is Imposter Syndrome?
Imposter syndrome isn’t a diagnosable mental health condition, but it’s a very real experience for many. First described in 1978 by psychologists Pauline Clance and Suzanne Imes, it refers to the persistent belief that your successes are undeserved or due to luck, rather than your skills or effort (Clance & Imes, 1978). It’s like carrying around an internal critic who whispers, “You don’t belong here,” no matter how much you achieve.
Imposter syndrome can affect anyone—students, professionals, artists, even high-achievers like CEOs or celebrities. Research suggests that up to 70% of people experience it at some point in their lives, with women and marginalized groups often reporting it more frequently due to societal pressures and stereotypes (Bravata et al., 2020). It’s not just “low confidence”; it’s a deep-seated fear of being unmasked, which can lead to stress, burnout, or self-sabotage.
Why Do We Feel Like Imposters?
So, why does imposter syndrome hit so hard? It often stems from a mix of internal and external factors:
Perfectionism: If you set impossibly high standards for yourself, anything less than perfection feels like failure. This can make even small mistakes feel like proof you’re not good enough.
Comparison Culture: Social media and workplace competition can amplify feelings of inadequacy. Seeing others’ highlight reels—whether it’s a colleague’s promotion or a friend’s “perfect” life—can make one question their own value.
Societal Expectations: For some, imposter syndrome is tied to systemic issues. If you’re in an environment where you’re underrepresented—say, as a woman in tech or a person of color in a leadership role—you might feel extra pressure to prove yourself, which can fuel self-doubt (Tulshyan & Burey, 2021).
Internalized Beliefs: Sometimes, it’s the voice of a critical parent, teacher, or past experience that lingers, telling you you’re not smart or capable enough. These beliefs can stick, even when evidence proves otherwise.
The Impact of Imposter Syndrome
Imposter syndrome doesn’t just make you feel bad—it can hold you back. People with imposter syndrome might avoid taking risks, like applying for a dream job or sharing their ideas, out of fear they’ll be “exposed.” It can also lead to overworking to “prove” your worth, which risks burnout. In a study from the Journal of Behavioral Science, researchers found that imposter syndrome is linked to higher levels of anxiety and lower job satisfaction, as people struggle to internalize their successes (Vergauwe et al., 2015).
But here’s the good news: imposter syndrome is not a life sentence. With awareness and intentional steps, you can quiet that inner critic and step into your confidence.
Strategies to Overcome Imposter Syndrome
Here are five practical ways to start tackling imposter syndrome today:
Name It to Tame It: Recognizing imposter syndrome is the first step. When you catch yourself thinking, “I don’t deserve this,” label it as imposter syndrome. This creates distance between you and the thought, making it easier to challenge. As psychologist Amy Cuddy suggests, naming your fears can reduce their power over you (Cuddy, 2015).
Collect Evidence of Your Competence: Keep a “win file” of your achievements—emails with praise, successful projects, or even small moments where you nailed it. Reviewing this can remind you that your success isn’t luck; it’s earned. Studies show that reflecting on past accomplishments can boost self-efficacy (Bandura, 1997).
Reframe Failure: Instead of seeing mistakes as proof you’re a fraud, view them as part of growth. Everyone fails—it’s how we learn. Try asking yourself, “What can I learn from this?” rather than “Why did I mess up?” This shift in mindset, called a growth mindset, can help you embrace challenges (Dweck, 2006).
Talk About It: Imposter syndrome thrives in silence. Share your feelings with a trusted friend, mentor, or therapist. You’ll likely find they’ve felt the same way, which can normalize your experience. Research shows that social support can reduce feelings of isolation and self-doubt (Cohen & Wills, 1985).
Celebrate Your Unique Strengths: Instead of comparing yourself to others, focus on what makes you you. Maybe you’re great at connecting with people, or you have a knack for creative problem-solving. Owning your strengths helps you see your value, even when imposter syndrome tries to tell you otherwise.
Moving Forward with Confidence
Imposter syndrome can feel like a heavy weight, but it doesn’t have to define you. By recognizing it, challenging negative thoughts, and celebrating your unique contributions, you can start to see yourself as the capable, deserving person you are. It’s not about becoming perfect—it’s about embracing your imperfections and trusting that you’re enough.
Next time that inner critic pipes up, remind yourself: you’re not an imposter. You’re a work in progress, just like everyone else, and your presence in the room is no accident. You’ve earned your spot—now believe it, own it, and walk in it.
*FURTHER READING AND RESOURCES
Bandura, A. (1997). Self-Efficacy: The Exercise of Control. W.H. Freeman.
Bravata, D. M., et al. (2020). “Prevalence, Predictors, and Treatment of Impostor Syndrome: A Systematic Review.” Journal of General Internal Medicine, 35(4), 1252–1275.
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.
Cohen, S., & Wills, T. A. (1985). “Stress, Social Support, and the Buffering Hypothesis.” Psychological Bulletin, 98(2), 310–357.
Cuddy, A. (2015). Presence: Bringing Your Boldest Self to Your Biggest Challenges. Little, Brown Spark.
Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
Tulshyan, R., & Burey, J. (2021). “Stop Telling Women They Have Imposter Syndrome.” Harvard Business Review.
Vergauwe, J., et al. (2015). “Fear of Being Exposed: The Trait-Relatedness of the Impostor Phenomenon and Its Impact on Work-Related Outcomes.” Journal of Behavioral Science, 29(1), 88–102.
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