How to Break Free from Imposter Syndrome

Imposter syndrome is more than a lack of confidence. It is the persistent belief of being a fraud — convinced that one’s success is due to luck, and that incompetence will inevitably be exposed.

This mindset is closely linked with anxiety, depression, and burnout. It can harm professional success by lowering performance, discouraging ambition, and leading people to turn down opportunities. Beyond work, it erodes well-being, undermines resilience, and fuels shame, self-doubt, loneliness, and exhaustion. Work–life balance often suffers too.

Who Does It Affect?

Studies show that most people experience imposter syndrome at some point in their lives. It is particularly common among high-achievers and those who feel “different” from the majority of their peers—whether due to gender, race, or socio-economic background. Studies have shown that 70% of high achievers experience imposter syndrome.

The condition is fed by unhealthy comparison with others, perfectionism (measuring oneself against an unattainable ideal), and fear of failure. Because many who experience imposter syndrome mask it behind a façade of confidence, they often feel isolated and miss the chance to recognize that others share the same struggle.

What Can Organizations Do?

Leaders and companies play a key role in creating environments that reduce the risk of imposter syndrome:

• Foster collaboration over competition: Avoid unrealistic demands, deadlines, or cultures that pit employees against one another.

• Support managers: Ensure leaders are trained and encouraged to model empathy, provide constructive feedback, and create a safe space for growth.

• Promote mentoring and peer support: Build networks where employees can learn, connect, and normalize challenges.

• Talk about it openly: Acknowledge imposter syndrome in workplace conversations to break the silence and isolation.

  
  

What Can Individuals Do?

At a personal level, there are strategies to manage and overcome imposter syndrome:

• Remember you’re not alone: Public figures like Maya Angelou, Neil Armstrong, Tom Hanks, Jodie Foster, and Meryl Streep have all spoken publicly about their experience with imposter syndrome.

• Break the silence: Talking about it reduces shame and loneliness.

• Challenge unhealthy thought patterns: Reframe external attribution (“I only succeeded because of luck”), catastrophizing, or overgeneralizing.

• Separate facts from feelings: A strong emotion doesn’t make it true.

• Set realistic goals: Avoid perfectionistic standards.

• Keep track of achievements: Maintain a success log to counteract self-doubt.

• Accept positive feedback: Resist the urge to dismiss it.

• Self-reflect through journaling: Writing helps clarify patterns and progress.

• Consider therapy: Professional support can uncover deeper roots and provide tailored strategies to overcome it

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Moving Forward

Imposter syndrome is widespread, but it doesn’t have to define your path. By creating supportive workplace cultures and adopting healthier personal practices, both organizations and individuals can reduce its impact. When we share openly, support each other, and challenge unhelpful beliefs, we can transform imposter syndrome from a private burden into a collective opportunity for growth.

Sources:

Bagheri Sheykhangafshe, F., Tajbakhsh, K., Savabi Niri, V., Mikelani, N., Eghbali, F., & Fathi-Ashtiani, A. (2022). The effectiveness of schema therapy on self-efficacy, burnout, and perfectionism of employees with imposter syndrome. Health and Development Journal, 11(3), 140-148.

Chatterjee, D. (2024). Imposter Syndrome and Its Relationship with Self-Efficacy and Achievement of Success. Available at SSRN 4815409.

Crowe, T., & Slocum, S. (2022). How to stop imposter syndrome from sabotaging your career. In Women in mechanical engineering: Energy and the environment (pp. 91-107). Cham: Springer International Publishing.

Hernandez, M., & Lacerenza, C. (2023). How to help high achievers overcome imposter syndrome. MIT Sloan Management Review, 64(2), 1-5.

Grasse, K. M., Junius, N., Weatherwax, K., Sisodiya, S., Martin, A., & Carstensdottir, E. (2024). Pseudo-Scientist: Towards Narrative Interventions for Imposter Syndrome. Proceedings of the ACM on Human-Computer Interaction, 8(CHI PLAY), 1-29.

Siddiqui, Z. K., Church, H. R., Jayasuriya, R., Boddice, T., & Tomlinson, J. (2024). Educational interventions for imposter phenomenon in healthcare: a scoping review. BMC Medical Education, 24(1), 43.

Tulshyan, R., & Burey, J. A. (2021). End imposter syndrome in your workplace. Harvard business review, 14, 4729.

Wilkinson, C., & Wilkinson, S. (2023). A joint autoethnographic account of two young women in academia: On overcoming imposter syndrome. Academic women: Voicing narratives of gendered experiences.