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  • Writer's pictureLexie Barash

Understanding & Overcoming Imposter Syndrome: Strategies for Building Confidence


“I got lucky”
“It’s only a matter of time before someone finds out I’m a fraud”
“Someone else would’ve done a better job”
“I’m not smart enough to be here”

Does this sound familiar? It’s the impostor syndrome talking. Many of us have likely
experienced this phenomenon at least once in our lives. Imposter syndrome is
incredibly prevalent and can stem from various factors such as perfectionism and
major life transitions. As a graduate student beginning my practicum placement in
private practice, I fully anticipate encountering these self-doubting thoughts as I
navigate this new experience. Despite being prepared and capable, the fear of not
measuring up and being exposed as an impostor can be overwhelming. 

So, what is impostor syndrome?
In 1978, psychologists by the names of Pauline Clance and Suzanne Imez conducted a
study that led to the formal identification of impostor syndrome (Gullifor et al, 2023).
Their study highlighted how 150 high-achieving women with their PHDs struggled to
accept their achievements as their own and credited them to factors outside of
themselves such as luck or a mistake in the hiring process (Gullifor et al, 2023).
Imposter syndrome reflects a broader psychological pattern that makes us feel like
frauds despite ongoing evidence of competence and success. It makes us feel small,
insignificant, and that we’re just solely “getting by”. Such feelings can contribute to
heightened anxiety, depression, burnout, and difficulties in achieving your goals (
Cawcutt et al., 2021). 

The good news is, we can turn this around! Below are strategies to help you
overcome these feelings:

1. Practice self-compassion:  Extend the same kindness and understanding to
yourself that you offer to your clients and loved ones. Remember, imperfection
is a shared human experience—everyone has flaws and makes mistakes, and
you are not alone in this. Imposter syndrome does not reflect your true
abilities. 

2. Challenge your negative beliefs: Actively challenge and reframe your negative
self-talk. For example, if you think “I’m not qualified for this role”, counter it
with evidence of your hard work, qualifications, and successes. 

3. Document your Achievements: Keep a win journal with a detailed list of major
accomplishments and small wins and review it weekly. This will help reinforce
your competence in your mind.  (Tate, 2024)
  • Examples of small win that can be easily overlooked:
o Getting out of bed.
o Making your bed in the morning.
o Opening an email, even if you don’t respond right away.
o Stepping outside for a breath of fresh air.
o Taking a shower.

4. Seek Therapy: Going to therapy can be a great way to discover the origins of
your imposter syndrome and give you tools to break the cycle. 

*For more insight into impostor syndrome, The Anxious Achiever podcast has episodes
like "Imposter Syndrome, Work, and Mental Health", featuring Dr. Lisa Orbé-Austin. 

By: Lexie Barash  Master of Social Work Intern

    


References
Cawcutt, K. A., Clance, P., & Jain, S. (2021). Bias, Burnout, and imposter
phenomenon: The Negative impact of Under-Recognized Intersectionality. Women S
Health Reports, 2(1), 643–647. https://doi.org/10.1089/whr.2021.0138

Gullifor, D. P., Gardner, W. L., Karam, E. P., Noghani, F., & Cogliser, C. C. (2023).
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. https://doi.org/10.1002/job.2733 

Tate, T. (2024, May 15). Overcoming imposter syndrome: Practical steps to boost
career confidence. School of Professional Studies at Wake Forest University.
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