Imposter Syndrome: What It Is and How to Challenge It

Imposter syndrome is the persistent feeling that you’re not as competent or qualified as others believe you to be—even when there’s clear evidence of your success. It can show up as self-doubt, anxiety, perfectionism, or fear of being “found out.” Many people with imposter syndrome attribute their achievements to luck or timing rather than skill, which keeps them stuck in a cycle of insecurity. 

This experience is incredibly common, especially in high-achieving individuals or those stepping into new roles. It’s also influenced by cultural, societal, and family messages—particularly for people from marginalized or underrepresented groups who may feel added pressure to prove themselves. 

At its core, imposter syndrome reflects a disconnect between how others see us and how we see ourselves. Even in the face of success, we may hold tightly to internal narratives like “I’m not good enough” or “I don’t belong here.” These beliefs often trace back to early experiences—like being overly criticized, rarely praised, or expected to always excel. 

Challenging imposter syndrome begins with recognizing it for what it is: a cognitive distortion, not an objective truth. Start by tracking your thoughts and naming the imposter voice when it appears. Remind yourself that feeling like an imposter doesn’t mean you are one. 

Reframing your inner dialogue is essential. Instead of saying, “I have no idea what I’m doing,” try: “I’m learning, and it’s okay not to know everything.” Reflect on your accomplishments without brushing them off. What did it take to get where you are? 

Supportive relationships and therapy can help reinforce your worth beyond achievements. You don’t have to “earn” your place every day—you already belong. Learning to internalize success takes time, but you’re not alone in this struggle. 

You are capable. You are qualified. And you don’t have to feel 100% confident to be doing something worthwhile.