“Owning our story and loving ourselves through that process is the bravest thing that we will ever do” (Brown, 2010, p. ix).
Myth: The goal is to get rid of impostor feelings completely.
Fact: The real goal is recognizing and reframing impostor feelings. You build confidence through action, not by the absence of doubt.
How do you deal with impostor syndrome?
Many of us understand this self-doubt, the sinking feeling of being a fraud despite clear evidence of success, and how isolating and exhausting it can feel.
Does it sound familiar?
How do you manage these feelings and self-defeating thoughts compassionately and practically?
In this post, we’ll explore how to deal with impostor syndrome on a personal level while remembering that real change must happen in the systems around us, too.
Before you continue, we thought you might like to download our five positive psychology tools for free. These engaging, science-based exercises will help you effectively deal with difficult circumstances and give you the tools to improve the resilience of your clients, students, or employees.
In a previous post, we explored what impostor syndrome is, why it happens, and how it shapes the way we see ourselves and our achievements.
It is true that you can’t always silence impostor thoughts and feelings, but you can learn to handle them differently using tools that build confidence, perspective, and self-compassion.
1. Remember you’re not alone
Impostor syndrome can make you feel alone in your doubts, like everyone else has it all together while you’re just pretending to. But it’s important to recognize that it’s a very common experience and not a personal failure (Feigofsky, 2022).
When you open up about impostor feelings, it normalizes the experience and reduces shame and isolation because you’ll find that many people can relate. These conversations can also help dismantle the silence and stigma associated with impostor syndrome (Feenstra et al., 2020).
2. It’s a societal and systemic issue
Impostor syndrome is shaped by the systems we live and work in. Biased, competitive, and exclusionary environments can make people feel like they don’t belong, even when they’re highly capable (Feenstra et al., 2020).
Self-doubt flourishes in workplaces that lack representation, mentorship, or fair recognition. As Mullangi and Jagsi (2019, p. 404) note, “Impostor syndrome is but a symptom; inequity is the disease.”
Therefore, addressing impostor syndrome requires systemic change, not only personal effort to boost self-esteem and challenge maladaptive thoughts.
Feenstra et al. (2020) and Mullangi and Jagsi (2019) argue that leadership in workplaces and institutions needs to:
Increase diversity
Provide mentorship
Ensure pay equity
Normalize vulnerability and learning
Model openness by sharing their own self-doubts
Create cultures where competence isn’t equated with perfection
3. Acknowledge and name it
While you’re waiting for systems and society to change, there are things you can do personally to better manage impostor feelings. As with any unhelpful belief, the first step is to acknowledge and name it.
The term impostor phenomenon was originally coined by Clance and Imes (1978) to describe capable people who struggle to internalize success. Knowing this can help you to externalize the feelings: “This is impostor syndrome talking, not the truth.”
So, when those feelings and thoughts arise, acknowledge them, name them for what they are — impostor feelings, not reality — and then challenge them.
4. Challenge negative self-talk
Impostor feelings are in part the result of distorted thinking patterns, such as discounting your achievements or magnifying your mistakes.
Thoughts like, “I don’t belong here” or “I just got lucky” fuel anxiety, perfectionism, and avoidance behaviors, keeping you stuck in the impostor cycle (Huecker et al., 2023).
Cognitive-behavioral strategies can help you identify and challenge these thinking patterns (Al Lawati et al., 2025).
5. Track your achievements
Keep a record of your successes and achievements, including emails of appreciation, completed projects, positive feedback, and compliments you’ve received. Revisit them whenever you have moments of doubt, as they’ll provide evidence of your competence and counter the “I just got lucky” narrative.
Take time to celebrate each success before moving on, as this will help you internalize your successes and achievements (Feigofsky, 2022).
Gratitude or success journals are also useful to build a more balanced and grounded view of yourself and your capabilities (Huecker et al., 2023).
6. Practice mindfulness and self-compassion
Practicing mindfulness and self-compassion can help you notice when impostor thoughts arise and choose how to respond, rather than reacting automatically (Neff, 2011; Al Lawati et al., 2025).
Over time, you develop a nonjudgmental attitude toward your thoughts and feelings, allowing you to observe, rather than overidentify with them. Instead of judging yourself harshly, you offer yourself the same understanding and compassion you would to someone you love.
With consistent practice, your sense of self-worth will no longer be based on external validation but will come from deep inner acceptance.
7. Adopt a growth mindset
Adopting a growth mindset can significantly reduce impostor feelings (Al Lawati et al., 2025) and means you understand that:
Skills and intelligence can be developed through effort and learning.
Failure is part of growth and not evidence of being a fraud.
Progress matters more than perfection.
Seeking help shows strength, not weakness.
Self-worth isn’t tied to success or failure. Your worth as a human is unchanging.
Confidence is built through taking action (not simply waiting to feel more confident).
The beauty of life is that you always continue to learn and develop — you’re never a “finished product.”
Useful Tools & Resources
Dealing with impostor feelings is made easier when you have support, whether that’s from supportive friends, a mentor or qualified professional, or online tools and resources.
Here’s a selection of free worksheets that encourage feelings of self-worth and self-belief and will allow you to move forward:
Replace Negative Self-Talk worksheet: Identify negative self-talk and replace it with its positive equivalent.
Adopt a Growth Mindset worksheet: Replace fixed mindset thinking with growth mindset thinking.
Visualize Success worksheet: Become more resilient to both criticism and change.
How we interpret impostor syndrome can influence how we respond to it. If we see it as a personal flaw, it can lead to increased self-criticism. But if we look at impostor feelings through a wider lens, it creates space for compassion, realism, and systemic awareness.
It’s not really a syndrome
The term impostor syndrome implies pathology, but it isn’t considered a mental disorder. It’s better understood as a common psychological experience or phenomenon (Clance & Imes, 1978; Feenstra et al., 2020).
Not all impostor feelings are bad
Recent studies (Tewfik et al., 2025) suggest that self-doubt can sometimes motivate learning, humility, and stronger relationships in line with the evolutionary perspective. The key difference lies in whether self-doubt becomes debilitating or motivating.
It might reflect reality
Philosopher Neil Levy (2022) argues that impostor feelings can sometimes reflect a realistic understanding of success, as it does have a lot to do with luck, support, and opportunity. The mistake is assuming that others succeeded solely through skill while you didn’t.
Impostor feelings are not simply “internal flaws”
While personal factors like thought patterns and upbringing play a role, impostor feelings are also shaped by social and cultural factors (Feenstra et al., 2020).
Underrepresentation, bias, and exclusionary work cultures can make capable people feel like impostors. For example, a woman in a male-dominated field or a person of color in a mostly white academic department may internalize structural inequality as personal inadequacy.
A Take-Home Message
Impostor feelings are a normal part of growth, not proof that you’re a fraud.
Everyone’s success is as much about competence as it is about effort, support, timing, and, sometimes, a little bit of luck. The goal isn’t to silence self-doubt but to recognize it, challenge it, and keep moving forward.
By tracking your achievements, practicing mindfulness and self-compassion, and adopting a growth mindset, you can develop a more realistic and positive view of yourself.
While coping with impostor syndrome means doing inner work, the systems and cultures that make people feel like they don’t belong must also be addressed.
Remember, “If you are in the room, you deserve to be there” (Feigofsky, 2022, p. 861).
Impostor feelings may never fully go away, especially if you continue to step into new roles and take on new challenges. It’s not about eliminating self-doubt but learning ways to manage it through reflection, reframing, self-compassion, and mindfulness. The goal is to keep moving forward as confidence grows from experiencing fear and still doing it.
When should I seek support for impostor syndrome?
If impostor feelings are significantly affecting your wellbeing, confidence, or ability to work and progress, it would be helpful to seek support. Speaking with a qualified, experienced professional can help you explore underlying or related causes and develop tools to manage self-doubt more effectively. Remember that reaching out isn’t a sign of weakness; it’s an act of courage and self-awareness.
References
Al Lawati, A., Al Rawahi, N., Waladwadi, T., Almadailwi, R., Alhabsi, A., Al Lawati, H., Al-Mahrouqi, T., & Al Sinawi, H. (2025). Impostor phenomenon: A narrative review of manifestations, diagnosis, and treatment. Middle East Current Psychiatry, 32(1), Article 18. https://doi.org/10.1186/s43045-025-00512-2
Brown, B. (2010). The gifts of imperfection: Let go of who you think you’re supposed to be and embrace who you are. Hazelden.
Clance, P. R., & Imes, S. A. (1978). The impostor phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. https://doi.org/10.1037/h0086006
Feenstra, S., Begeny, C. T., Ryan, M. K., Rink, F. A., Stoker, J. I., & Jordan, J. (2020). Contextualizing the impostor “syndrome.” Frontiers in Psychology, 11, Article 575024. https://doi.org/10.3389/fpsyg.2020.575024
Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins.
Tewfik, B. A., Yip, J. A., & Martin, S. R. (2025). Workplace impostor thoughts, impostor feelings, and impostorism: An integrative, multidisciplinary review of research on the impostor phenomenon. Academy of Management Annals, 19(1), 38–73. https://doi.org/10.5465/annals.2023.0100
About the author
Anna Drescher, is a mental health writer and editor with a background in psychology and psychotherapy. In addition to her writing and editorial work, Anna is a certified hypnotherapist and meditation teacher. She has extensive experience working within the mental health sector in various roles including support work, managing a service user involvement and coproduction project, and working as an assistant psychologist within the NHS in England.
How do you deal with impostor syndrome?
Dealing with impostor feelings is made easier when you have support, whether that’s from supportive friends, a mentor or qualified professional, or online tools and resources.
