You Belong Here: Embracing Confidence & Overcoming Imposter Syndrome

By: Rashanda Belin, MSW Intern Therapist 

Created: February 14, 2025

Published: February 17, 2025

Have you ever achieved something significant, like landing a new job, earning a degree, or receiving praise, yet still felt you didn’t truly deserve it? Maybe you worry that one day, others will see you as a fraud. If so, you’re not alone. Imposter syndrome can affect many individuals, causing them to downplay their achievements or chalk them up to luck rather than skill (NCBI, 2023). But the truth is, you are not an imposter. You are capable, deserving, and more than enough. Let’s explore how to recognize and overcome this self-doubt so you can fully embrace your confidence.

What Is Imposter Syndrome?

Psychologists Pauline Clance and Suzanne Imes in 1978 identified imposter syndrome as a psychological pattern where individuals doubt their abilities and fear being exposed as a fraud despite clear evidence of competence (NCBI, 2023). It’s a deep-rooted fear that can prevent you from embracing your full potential. While imposter syndrome was initially studied in high-achieving women, we now know it affects people of all genders, backgrounds, and professions. In fact, research suggests that nearly 70% of people will experience imposter syndrome at some point in their lives (APA, 2021).

Where can it come from? 

Imposter syndrome doesn’t appear out of nowhere. It often stems from a combination of personal experiences, societal pressures, and systemic factors.

• Perfectionism and High Expectations: If you grew up in an environment where success was highly valued, you may have internalized the belief that anything less than perfect isn’t good enough.
• Comparing Yourself to Others: In the age of social media, it’s easy to feel like everyone else has it together while you’re just trying to keep up.
• Being in Spaces Where You Feel Like an Outsider: If you’re one of the few women, people of color, or first-generation professionals in your field, you may feel pressure to prove yourself constantly (APA, 2021).

These factors might lead us to believe that imposter syndrome is a personal flaw, but in truth, it often reflects the environments and expectations we encounter.

Next time imposter syndrome creeps in, try these steps:

• Recognize It for What It Is: The first step to overcoming imposter syndrome is acknowledging that it exists. When self-doubt creeps in, remind yourself: “This is imposter syndrome talking, not my reality.”
• Try Reframing Negative Thoughts: Keep it positive. Instead of thinking, “I don’t deserve this job,” try replacing it with, “I was hired because I have the skills and experience needed.” Changing how you talk to yourself can transform those self-limiting beliefs. (Harvard Business Review, 2022).
• Keep a “Wins” Journal: Write down your achievements, big and small. Document praise from colleagues, successful projects, or moments when you felt proud of yourself. When doubt arises, refer back to your list to remind yourself how far you’ve come.
• Build a Support System: You don’t have to battle imposter syndrome alone. Seek mentors, join professional networks, or talk to trusted friends who can give you a gentle reminder of your strengths when you forget them. Therapy can also be a valuable tool in unpacking deeper insecurities.
• Growth Can Feel Uncomfortable: Feeling a bit out of your comfort zone or not knowing everything doesn’t make you an imposter; it means you’re growing. Give yourself permission to learn and grow. 
• Celebrate Yourself: You’ve put in so much effort to reach your goals, so make sure to take a moment to recognize and celebrate your achievements

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Remember: You’re worthy. You belong here. You’re more than enough.

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References:

American Psychological Association. (2021). How to overcome impostor phenomenon.

https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon

Harvard Business Review. (2022). You’re not an imposter. You’re actually pretty amazing. https://hbr.org/2022/01/youre-not-an-imposter-youre-actually-pretty-amazing

National Center for Biotechnology Information. (2023). Imposter phenomenon. https://www.ncbi.nlm.nih.gov/books/NBK585058/

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