1. Recognise the Thoughts

‍Imposter syndrome thrives on negative, distorted thoughts. The first step is to identify when those thoughts arise. Start paying attention to the situations where you feel like a fraud. Ask yourself:

• What am I thinking right now?
• What triggered this thought?
• Is this a pattern I’ve seen before?

Example: "I only got this promotion because no one else applied. They’ll realise I’m not up for it."

2. Challenge the Negative Beliefs‍

Cognitive Behavioural Therapy (CBT) focuses on challenging unhelpful thoughts. Ask yourself whether your thoughts are rational or based on evidence. Use these questions to examine your thinking:

• Is there evidence that supports or disproves this thought?
• Would I say this to a friend in the same situation?
• Am I jumping to conclusions or catastrophising?

Example: "They wouldn’t have promoted me if I wasn’t qualified. I’ve done the work and earned the role."

3. Reframe Your Thinking‍

Once you’ve challenged the negative thought, replace it with a more balanced perspective. It doesn’t need to be overly positive—just realistic and constructive. Reframing helps shift your mindset from self-doubt to self-compassion.

Example: Instead of “I’ll fail and everyone will know,” try “I have skills and experience that got me this far. If challenges come up, I’ll learn from them.”

4. Acknowledge Your Achievements

‍Imposter syndrome makes you downplay your successes. Start listing your accomplishments regularly, no matter how small. Keeping a log of wins helps counterbalance the feeling that you’ve “done nothing” or don’t deserve your position. Review this list when self-doubt kicks in.

Example: “I led that project to success, got positive feedback from my boss, and my team values my contributions.”

5. Break the Cycle of Perfectionism

‍Imposter syndrome often comes hand-in-hand with perfectionism. People believe they must be flawless to prove their worth. Set realistic standards for yourself and accept that mistakes are part of growth. Give yourself permission to do things well enough.

Exercise: Pick one task and intentionally aim for “good enough” instead of perfect. Notice how it feels to finish and move on.

6. Face the Fear of Failure

‍Fear of being “found out” is a major part of imposter syndrome. To address this, expose yourself to situations where failure is possible—but low-stakes. Gradually, you’ll see that even when things don’t go perfectly, the consequences aren’t as catastrophic as your mind makes them out to be.

Example: Take on a project outside your comfort zone, but view it as a learning opportunity rather than a test of your worth.

7. Talk About It

‍Sharing your feelings with trusted colleagues or friends can normalise imposter syndrome. You’ll likely find that others feel the same way and it can help break the isolation that comes with feeling like a fraud. Talking about it often leads to perspective and support from others who have been there.

Exercise: Start a conversation about imposter syndrome with a peer or mentor. See what insights they can share about managing it.

8. Focus on Learning Over Proving

‍Shifting from a performance mindset (“I need to prove my worth”) to a growth mindset (“I’m here to learn and improve”) can reduce the pressure that fuels imposter syndrome. Set learning goals rather than outcome-based ones, so you’re rewarded for effort and growth, not just success.

Example: Instead of “I need to ace this presentation,” try “I want to improve my public speaking skills.”

9. Practise Self-Compassion

‍Imposter syndrome is often fuelled by self-criticism. Replace that with self-compassion. Speak to yourself kindly, as you would a friend. When you make mistakes or feel insecure, remind yourself that it’s okay to struggle and learn.

Exercise: When you catch yourself in negative self-talk, ask: “What would I say to a friend in this situation?” Then, say it to yourself.

10. Celebrate Progress

‍Don’t just focus on the end result—celebrate the steps along the way. Acknowledge small wins, progress, and personal growth. This builds confidence over time and chips away at the belief that you're not good enough.

Example: “I’ve handled tough situations before and I’m continuing to improve every day.”

By following these steps, you can begin to break the cycle of imposter syndrome and develop a healthier relationship with your achievements, abilities, and potential. The key is patience and practice, as changing thought patterns takes time. Keep at it, and you’ll see progress.

See how you score on this Imposter Syndrome quiz.