5 Ways to Manage Imposter Syndrome

It is estimated that around 70% of people experience some form of imposter syndrome in their life. To put that into perspective, take a second to think of 9 other people in your life. Odds are only three of the 10 will never have this sort of experience. While often known as “imposter phenomenon” in psychological research, it’s more often known as imposter syndrome in regular conversation. It has also been called fraud syndrome or the imposter experience. Regardless of what it is called, it is a psychological pattern in which an individual fears being exposed as a fraud and downplays their successes.

People with imposterism typically experience self-doubt, anxiety about their performance, difficulty realistically assessing their competence, and a tendency to attribute successes to external factors such as luck. It can cause people to overprepare in an effort to be perfect and avoid potential criticism. It can also cause people to do the opposite, to procrastinate as a way of avoiding discomfort. In some cases, people will sabotage their own success, or set up impossibly challenging goals to “prove” that they are an imposter once they fall short. Imposterism is related to burnout, anxiety, and depression.

Research has identified some known risk factors for experiencing imposter phenomenon. It is more likely to be present when we are starting a new endeavor, and often shows up in romantic or social relationships, career challenges, academics, and high-stakes performances. Individuals in overly critical or overly praising environments, individuals with a limited sense of belonging, and individuals with marginalized identities are more likely to experience imposter phenomenon. Fortunately, there are several ways to reduce feelings of imposterism.

1. Take Credit for Your Successes

Taking credit for your successes can help reduce feelings of imposterism. It can be easy to gloss over our contributions to our success. If you find yourself assuming that you don’t get credit for an achievement, take a step back and ask yourself how you can take at least partial credit. Spend time thinking about and actively celebrating your successes. Set aside some time to list successes or accomplishments that you are proud of and identify specific ways that you contributed to the positive outcome. Over time, this can help you develop a more honest and accurate perception of your capabilities and achievements.

2. Accept that Good Enough is Successful

Your performance doesn’t always need to be perfect for it to be successful. Watch out for all-or-nothing thinking, which is a tendency to view situations as either all good or all bad. It is a cognitive distortion, and it can rob us of the ability to see that we did well enough even if we didn’t do perfectly. One example would be receiving “meets expectations” on a performance review and thinking that you’ve failed because it isn’t perfect. In many situations, “meets expectations” means your work was good enough. Similarly, in academics, getting a grade less than 100 doesn’t mean you failed. Allowing ourselves to make mistakes and have small imperfections can go a long way in reducing imposter syndrome.

3. Practice Self-Compassion

Self-compassion is like being on your own team instead of being your own worst critic, and research suggests that it can reduce imposter phenomenon. Self-compassion has three parts. First is being mindfully aware of when we’re struggling. Second is recognizing that suffering and struggling are universal parts of the human experience and that we aren’t alone. Third is being kind to ourselves rather than being harsh or critical when we’re experiencing inadequacy. One way to practice self-compassion is to ask yourself what a friend, mentor, loved one, or supportive coach might say in response to your feelings of imposterism. After you’ve come up with some responses, offer that support to yourself. There are a lot of resources for self-compassion, including specific exercises and descriptions here.

4. Seek Social Support

Social support can be an antidote to imposter syndrome. Sharing our concerns with someone we trust such as a close friend or mentor can reduce the loneliness and isolation that often comes with feelings of imposterism. In some cases, the person we share with may talk about some of their own feelings of imposterism, which can normalize our own experiences and help put them into perspective. Building community can also increase the feelings of belongingness, which can reduce imposter phenomenon. Seek out a peer support group, a club, or other social activities that allow you to connect with people.

5. Find Professional Support

Imposter Syndrome is not a diagnosable disorder and does not mean that something is significantly wrong. However, imposter phenomenon has been linked to higher rates of anxiety and depression. If you’re struggling with feelings of imposterism, especially if they are intense and/or persistent, it’s worth checking in with yourself to see how you're doing overall. You might benefit from working with a mental health professional. They can help you understand the unique root causes of your imposter experience and support you in making meaningful changes to improve your mental health.

Imposter Syndrome affects many people, but there are evidence-based approaches to reduce the intensity of imposterism. Hopefully these strategies can help you at times when you’re feeling doubtful about your competence.

References

Gullifor, D. P., Gardner, W. L., Karam, E. P., Noghani, F., & Cogliser, C. C. (2024). The impostor

phenomenon at work: A systematic evidence‐based review, conceptual development, and agenda for future research. Journal of Organizational Behavior, 45(2), 234-251.

Liu, S., Wei, M., & Russell, D. (2023). Effects of a brief self-compassion intervention for

college students with impostor phenomenon. Journal of counseling psychology, 70(6), 711.

Matthews, G., & Clance, P. R. (1985). Treatment of the impostor phenomenon in

psychotherapy clients. Psychotherapy in Private practice, 3(1), 71-81.

Neff, K. (n.d.). Self-compassion practices: Cultivate inner peace and joy. Self‑Compassion.

Retrieved July 7, 2025,

from https://self‑compassion.org/self‑compassion‑practices/#self‑compassion‑exercises

Sakulku, J. (2011). The impostor phenomenon. The Journal of Behavioral Science, 6(1), 75-97.

Schubert, N., & Bowker, A. (2019). Examining the imposter phenomenon in relation to self-

esteem level and self-esteem instability. Current Psychology, 38(3), 749–755. https://doi.org/10.1007/ s12144-017-9650-4

Weir, K. (2013, November). Feel like a fraud? gradPSYCH. American Psychological

Association. https://www.apa.org/gradpsych/2013/11/fraud