Effective Tips To Overcome Imposter Syndrome

This post was originally posted on Planner Bee.

Have you ever felt like you don’t deserve your achievements and worried that others might see you as a fraud? This feeling, known as imposter syndrome, is more common than you might think. It affects professionals, students, and even those who are highly successful.

Psychologists Pauline Rose Clance and Suzanne Imes first described imposter syndrome in 1978. It’s a lasting sense of self-doubt and the fear of being “found out,” even when there’s clear evidence of success. While it’s not a mental health disorder, it can take a toll on confidence, performance, and well-being if ignored.

The five types of imposter syndrome

Not everyone experiences imposter syndrome in the same way. Dr. Valerie Young, an expert on the subject, categorised it into five common types. Each type has different thought patterns and behaviours that can hold people back.

1. The perfectionist

Perfectionists set impossibly high standards for themselves and believe that anything less than perfect is a failure. Even when they achieve success, they focus on minor flaws rather than their accomplishments. This can lead to procrastination, stress, and self-doubt.

Common traits:

• Struggles to delegate tasks, believing they must do everything themselves.
• Sets unrealistic goals and feels disappointed when they fall short.
• Experiences anxiety and fear of failure, even when performing well.

Example: A writer finishes an article but keeps rewriting it, convinced it’s never good enough to publish.

2. The superhero

Superheroes link their self-worth to how much they work. They believe they must work harder than others to prove their value, often taking on too much responsibility. This can lead to burnout and difficulty maintaining a work-life balance.

Common traits:

• Feels guilty or anxious when not working.
• Finds it hard to say no to extra responsibilities.
• Measures success by how much they do, rather than the quality of their work.

Example: A manager stays late every night, even when they could delegate tasks, because they feel they need to be the most hardworking.

3. The natural genius

Natural geniuses believe intelligence and ability should come naturally. They assume that struggling to learn something means they aren’t truly competent. This mindset can make them avoid challenges or feel like a fraud when they don’t excel immediately.

Common traits:

• Avoids tasks that don’t come easily for fear of failure.
• Gets frustrated when they don’t master something quickly.
• Sees effort as a sign of inadequacy rather than growth.

Example: A student who always got straight A’s feels like an imposter when they struggle with a new subject.

4. The soloist

Soloists believe asking for help is a sign of weakness. They think they should be able to handle everything alone and fear that seeking support will expose them as incapable. This can lead to isolation and unnecessary stress.

Common traits:

• Hesitates to ask questions or seek guidance.
• Prefers to work alone, even when collaboration would help.
• Feels like accepting help means they aren’t good enough.

Example: A new employee refuses to ask questions, fearing it will make them look incompetent.

5. The expert

Experts believe they must know everything before they can consider themselves truly qualified. They constantly seek more certifications, knowledge, or training, feeling they never know enough. This can stop them from taking opportunities and cause self-doubt.

Common traits:

• Hesitates to apply for jobs or promotions unless they meet every requirement.
• Feels like a fraud despite years of experience.
• Always seeks more training or qualifications, even when unnecessary.

Example: A professional with years of experience hesitates to apply for a job because they don’t meet every single requirement.

Recognising which type of imposter syndrome you experience can help you challenge negative thoughts and develop better coping strategies. By addressing these patterns, you can build confidence and feel more secure in your abilities.

Recognising the signs of imposter syndrome

Imposter syndrome can show up in different ways. Recognising the signs is the first step to tackling it:

• Persistent self-doubt: You frequently question whether you’re truly capable or just lucky.
• Overworking or procrastination: You either push yourself too hard to prove your worth or put things off because you’re afraid of failing.
• Attributing success to external factors: You credit luck, timing, or others’ help instead of acknowledging your own skills and effort.
• Fear of failure or exposure: You worry that others will realise you’re not as competent as they think.
• Downplaying achievements: You struggle to accept praise and feel like your accomplishments aren’t valid.

These patterns can be draining and, if left unchecked, may lead to stress, burnout, and stagnation in your career or personal life.

Read more: Stuck in Procrastination? Here’s How To Take Action

Understanding the causes of imposter syndrome

Upbringing and early experiences

Imposter syndrome often has roots in childhood. Growing up in a household where achievements were highly valued may create pressure to succeed. Constant comparisons to siblings or peers can also lead to feelings of not being “good enough.”

Societal and workplace pressures

High-pressure environments, especially in competitive industries, can fuel self-doubt. Social media adds to this by making success seem effortless, leading to unhelpful comparisons.

Lack of representation

Not seeing people like you in leadership or success roles can make you feel like you don’t belong. This is especially common for women, minorities, and first-generation professionals who may lack role models in their field.

Personality traits

Perfectionism, fear of failure, and low self-esteem can make you more prone to imposter syndrome. If you set unrealistically high expectations, anything less than perfection may feel like failure.

Effective tips to overcome imposter syndrome

1. Acknowledge and normalise your feelings

Imposter syndrome is common—even among highly successful people. Maya Angelou and Albert Einstein both spoke about feeling like frauds.

When these thoughts arise, remind yourself: “If others experience this too, maybe it’s not proof I’m unqualified—it’s just a common thought pattern.” Talking about imposter syndrome with trusted colleagues or mentors can also help normalise it.

2. Reframe negative thoughts

Change the way you talk to yourself. Instead of “I don’t belong here,” say “I earned this opportunity through my skills and hard work.” Instead of “I’m not as good as others,” try “I bring a unique perspective that adds value.”

A useful strategy is to write down negative thoughts and challenge them with evidence. For example, if you think, “I only got this job because of luck,” list the skills, qualifications, and experiences that contributed to your success. Seeing facts written down can help shift your mindset.

Read more: 8 Tips To Boost Your Mental Health

3. Focus on growth over perfection

Perfection is an unrealistic standard, and striving for it can fuel imposter syndrome. Shifting your focus to learning and progress can help ease these feelings. Instead of fearing failure, try to see mistakes as opportunities to improve.

Set realistic goals that prioritise progress over perfection. A helpful approach is to ask yourself, “What can I do to improve by just 1% today?” Recognise and celebrate your effort, not just the final outcome. Even if the result isn’t flawless, the work you put in still matters.

4. Keep a success journal

Write down your achievements, positive feedback, and challenges you’ve overcome. Looking back on this can remind you of your capabilities when self-doubt creeps in.

Try keeping a “win list” where you jot down:

• Times when you stepped out of your comfort zone
• Positive feedback from colleagues, clients, or mentors
• Projects or tasks you completed successfully

5. Celebrate achievements—big and small

If you keep moving the goalpost, you may never feel truly successful. Take time to acknowledge your milestones and recognise your achievements. One way to do this is by keeping a folder of positive emails and messages from colleagues or clients as a reminder of your progress. Reward yourself when you complete a big project, and don’t hesitate to share your wins with a mentor, friend, or support group.

6. Seek support and mentorship

Seeking support from mentors, colleagues, or friends can provide reassurance and fresh perspectives. A mentor who has faced imposter syndrome can offer valuable advice. Joining professional networks where these struggles are openly discussed can also help. Surround yourself with supportive people who uplift and encourage you.

7. Avoid the comparison trap

Comparing yourself to others can often intensify feelings of imposter syndrome. If social media triggers self-doubt, consider limiting your time on these platforms. Keep in mind that people tend to share their successes rather than their struggles, which can create a misleading picture of reality. Instead of measuring yourself against others, focus on your own journey and personal growth.

8. Accept that asking for help is a strength

Seeking guidance doesn’t mean you’re incompetent—it shows that you’re proactive. If you’re unsure about something, reach out to a colleague or mentor rather than struggling in silence. Remember, no one succeeds alone; everyone benefits from advice, coaching, and collaboration.

9. Develop self-compassion

Treat yourself with the same kindness you would offer a friend. Rather than being overly critical, try using self-encouragement. Instead of thinking, “I’m terrible at this,” remind yourself, “I’m still learning, and improvement takes time.”

10. Take action despite self-doubt

You don’t need to feel confident to take action—many successful people move forward despite their fears. When self-doubt arises, ask yourself, “What would I do if I believed I was capable?” and take that step. Breaking tasks into smaller steps can make them feel more manageable. Remember, competence grows with experience, and each time you step out of your comfort zone, you’re building confidence.

Final thoughts

Imposter syndrome may never completely disappear, but it doesn’t have to dictate your life. By recognising its presence, challenging negative thoughts, and celebrating your progress, you can break free from self-doubt and move forward with confidence. Focus on growth rather than perfection, seek support when needed, and acknowledge your achievements. Over time, you’ll build resilience and learn to recognise your true capabilities.