3 Practical Strategies to Overcome Self-Doubt & Imposter Syndrome
Have you ever been in a situation where you think everyone else knows more than you, and that you aren’t even nearly equipped to do a good job?
I remember feeling that way the first time I competed in a horse show. I had spent months taking lessons and learning the patterns of movements I would be tested on. Still, I felt terrified and ill-prepared (even though I wasn’t, it was just my first time). I made up a story in my mind that everyone knew more than I did and everyone could tell that I didn’t know what I was doing.
This is imposter syndrome, and most people will experience it at some point.
What is Impostor Syndrome?
Impostor syndrome is when you feel like you’re not good enough, even though you’ve done well and achieved many things. You often doubt yourself, worry that others will find out you’re not really capable, and think your success is just due to luck or outside help.
You might still feel like a fraud even with a strong history of doing well. It’s not a mental health disorder, but a protective brain process that tries to get us to avoid things that might require a lot of energy and time. What you may choose to decide is that the struggle and effort are worth the future reward.
It's common to feel like we don’t know what we’re doing when we try something new or are in a new situation. Many adults don’t have as many new experiences as we do when we’re children, so we're not as used to being uncomfortable. In addition, we expect that we should be good at things because we’re adults, so there's a lot of discomfort when we’re learning and growing. A common thought is that we should know what to do in all situations, and do it well, as if there is some adulting manual we should have read.
My Experience with Impostor Syndrome
I remember when my colleagues and I were setting up a non-profit organisation, and we needed to assign roles and titles so that we could incorporate. No one else wanted to be the leader, so I reluctantly accepted. Then we needed to decide on a title — which felt completely weird. Instead of CEO or President, we landed on Executive Director.
That was an accepted title for a non-profit leader 13 years ago, and it worked for me. I had never imagined myself in the position of Executive Director, so it took a minute to embrace it.
When I showed up to the first city-wide meeting of non-profit leaders, I had to get used to introducing myself. However, after I put in hours and hours of work, I started to feel like I deserved the title. But then, there were times when I felt imposter syndrome again when I was in the company of people who had been executive directors for decades. After several of these experiences, however, I realised we all had challenges to overcome.
3 Strategies to Overcome Imposter Syndrome
Since imposter syndrome is simply our brain trying to protect us, we can work with it. Here are some strategies that have helped my clients overcome impostor syndrome:
Strategy #1: Recognising and Addressing Feelings
Recognise that you're feeling like an imposter. Get curious about it.
Then, notice any fearful or negative thoughts you have, and try to find more helpful ones that support your past accomplishments.
Strategy #2: Building Confidence and Support
Our brain will naturally default to thinking about all of our weaknesses without any help, but you have skills and strengths that will help you in this situation, so write them down. Reciting a mantra like “Courage over Comfort” can help (I learned this phrase from Brené Brown).
Talk to someone you trust to sort through your feelings. Also, think of someone who could support you in the moment, in real life, or even simply imagine them there, standing with you.
Strategy #3: Regaining Control and Perspective
Impostor syndrome can feel like others are examining and judging you under a microscope. You don’t control what others think of you, and many times they think more positively of you than you might realise. Take back the lens and think about what you do control in the situation: your breath, your nutrition and hydration, your thoughts and intentions, how you treat other people, and your preparation for the task. Box breathing can help: breathe in for four counts, hold gently for four counts, breathe out for four counts, and hold for four counts. Do this 3-5 times.
Be kind and compassionate to yourself. When stretching outside our comfort zone, we're growing and learning. Winning is not guaranteed, but we'll always be successful if we learn something.
While imposter syndrome can be a significant challenge, remember, it's not a mental illness. It's a highly common experience, especially among high achievers, and can be overcome with self-awareness, support, and a willingness to challenge negative thoughts.
If you enjoyed this article, read these next:
