How to deal with imposter syndrome

Your boss informs you you’re getting a promotion because you’ve been doing such a great job. Your workshop cohorts tell you they love the manuscript you wrote. Your IG followers heart the latest illustration you made and posted. Whether it’s a big or small accomplishment or recognition, if your reaction to it includes an unhealthy dose of self-doubt (ranging from “I got really lucky!” and “I probably didn’t have much competition” to “Are they sure about this?” and “Oh no, after this they’ll know I don’t deserve it”), you're likely familiar with imposter syndrome.

While not a mental disorder, imposter syndrome (or phenomenon) can affect how we feel about our work and our worth. According to Psychology Today, “it involves feelings of self-doubt and personal incompetence that persist despite your education, experience, and accomplishments.” People with imposter syndrome will often think that their achievements happened mainly because of external causes like good luck and timing.

Imposter syndrome can also be driven by certain personality traits. For example, they may also be struggling with perfectionism (a habit that definitely works against you). A perfectionist also puts a lot of pressure on themselves to not make any mistakes, they fear failure because they think it will show people they’re a fraud and not worthy of their achievement. As Maan Agsalud shares in one of our recent YouTube episodes on mental health and creative burnout, “We’re so harsh, we’re so hyper-critical with ourselves. We don’t give ourselves room to actually make a mistake.”

Having imposter syndrome can hinder your growth. It can prevent you from taking risks and pursuing new opportunities when you constantly hear yourself saying that you have no business doing what you do because you’re a fraud. So how can you overcome imposter syndrome? Here are a few ways to help deal with those imposter feelings.

1. Feel them feelings

If you’ve ever felt like a fraud, you’re not alone. Research indicates that around 70% of adults experience imposter syndrome at some point in their lives. These feelings are more common—and more normal—than you might think. What matters is recognizing them. Only by acknowledging these feelings can you begin to explore what triggers them. Do they arise when you achieve something big? Or when you stumble after a streak of successes?

Naming these imposter feelings can help you talk about them with someone you trust—a friend or mentor who can offer a more objective perspective. Trust is key. If you believe in their judgment, then it’s important not to discount their praise. You can’t pick and choose when to believe them; if they say you’ve earned your success or have real talent, trust that they mean it.

2. Get real

As you expect your trusted group of people to be honest with you, you owe the same thing to yourself. List everything that you’ve accomplished—everything. We’re not just talking about what you put in your resume. It can include that year you started gardening at home or learned how to paint. All your past letters of recommendation or glowing job evaluations, read them.

To overcome your imposter syndrome, you have to change how you perceive your abilities. Reading all your achievements is one way to remind yourself how other people perceive you and that you were able to succeed in your goals and other pursuits.

3. Stop comparing

One of the factors that breed imposter syndrome is a competitive environment. According to Healthline, while there may not be a single clear source, experiencing a lot of pressure to excel in school or being compared to your siblings growing up can trigger imposter feelings.

To overcome them, focus on yourself and not on others’ achievements or abilities. Comparing yourself to others—what they can do, what they’ve achieved, what they already have. All those things don’t have anything to do with you and how you can succeed. Think of your own gifts. Think of ways to further develop them instead of finding fault in your abilities.

If this seems like a big challenge, try to do it, one small step at a time. As Maan advised in this previous Common Room episode, “You can make tiny changes in your life, bit by bit on a day-to-day basis. Even if it’s [just] 1% better, you’re 1% happier, you’re 1% more at peace, you’re 1% less insecure… it gives you that opportunity to try to do better.”

4. When to turn to others

If you’re looking to others, do it with intention. Seek out people who can help you grow, especially in areas that feel intimidating. This might be a former or current teacher, a senior colleague, or a more experienced peer. Remember, you don’t have to figure everything out on your own—there are peers and coworkers who can offer guidance and support.

As Danger in Design’s Elly Ang, Studio Haebi’s Hannah Armada and The Outland Creative’s Camille Santos will attest, finding your own support group is essential in achieving your dreams. From keeping each other accountable to celebrating each other’s successes (no competition!), Elly said, “It’s inspiring! How can you not want to keep going when you see your friends going?”

At the same time, consider becoming a mentor yourself in areas where you have experience. It’s a powerful way to recognize how far you’ve come (see tip #2) and it's a chance to give back by supporting those just starting out in your field.

5. Social media detox

Many studies have shown that excessive social media use can negatively affect self-image, often leaving people feeling dissatisfied with themselves. One consistent finding is that the more time someone spends on social media, the greater their risk of developing low self-esteem. While low self-esteem isn’t the same as imposter syndrome, both involve a negative self-perception and can reinforce each other.

Spending hours scrolling or carefully curating your content can take a toll on your mental health—especially when you’re constantly comparing yourself to others or feeling pressure to present a certain image. In fact, a study found that having a social media detox or refraining from using social media for a certain period of time can improve mood, boost productivity, enhance sleep quality, and reduce anxiety.

6. Just keep learning

Don’t let the feeling that you’re an imposter hold you back. As we mentioned in a previous article, “When inspiration isn’t always there,” it’s okay to have a beginner mindset, to sometimes not know what you’re doing because it allows you to be more open to different possibilities. When imposter syndrome hits you, particularly after earning a promotion or recognition, look at it as your opportunity to learn and practice your “beginner mindset.”

In our “Creative Burnout is Real” episode, Cat Triviño of MindNation, a mental health and well-being company, shares how feeling like a fraud can be an opportunity: That most people with imposter syndrome know that “they have so much more to learn, and they’re aware that there’s so much room to grow.” 

Overcoming imposter syndrome isn’t about eliminating self-doubt entirely—it’s about learning to work through it, and to recognize it when it shows up. With awareness, support, and self-compassion, you can shift your mindset and start embracing your success as something you’ve truly earned. You’re not faking it—you’re growing into it.