Have you ever felt like you don’t deserve your achievements? Like you’re fooling everyone around you? Or that one day, people will find out you don’t belong?This is imposter syndrome—a feeling many people experience but rarely talk about.

Imposter syndrome is the belief that you're less competent than others perceive you to be. Despite clear evidence of your abilities and success, you feel like a fraud. Research by the International Journal of Behavioral Science suggests that 70% of people will experience imposter syndrome at least once in their lives.

Let’s explore what it looks like, the common causes of these feelings, and how to combat them. For a deeper dive, check out the latest episode of Mental Health Bites (you can listen right here in substack, on Apple, Spotify, or watch on YouTube), where I answer a listener’s question about feeling like a fraud after a promotion and share strategies for managing self-doubt during big life changes.

Examples of Imposter Syndrome In Your Personal Life

In our personal lives, imposter syndrome might look like this:

* Shrugging off compliments or dismissing your success as “luck.”

* Feeling undeserving of your achievements in relationships, parenting, or personal goals.

* Avoiding new opportunities due to fear of failure.

* Constantly comparing yourself to others and feeling inadequate.

For instance, a new parent might feel they aren’t as good as other parents, even though they are doing everything possible for their child. A marathon runner might think, “I’m not a real athlete; I don’t belong here” mid-race.

Examples of Imposter Syndrome In Professional Settings

In professional settings, imposter syndrome might show up in these ways:

* Overpreparing for meetings or projects out of fear of being “found out.”

* Turning down promotions or new roles because you feel unqualified.

* Staying quiet in meetings or hesitating to share ideas, worried others will think you're not smart enough.

* Struggling with perfectionism, procrastination, or overworking to prove your worth.

Someone with imposter syndrome might think, “They made a mistake promoting me; I’m not ready for this role,” or believe, “I don’t deserve this scholarship—there were better candidates.”

What Causes Imposter Syndrome?

Where does imposter syndrome come from? Here are some of the common sources:

* Early Childhood Experiences: Overly critical parenting or growing up in a high-pressure environment can make you believe that your value depends on your achievements.

* Perfectionism: All-or-nothing thinking can make even small mistakes feel like signs of inadequacy.

* Frequent Comparisons: Constantly comparing yourself, especially on social media, can amplify feelings of being a fraud.

* Systemic Factors: Women, minorities, and underrepresented groups may feel imposter syndrome more acutely due to societal biases and lack of representation in leadership roles.

Imposter syndrome is often more about external pressures and your beliefs about situations and circumstances than actual personal shortcomings.

Celebrities Experience Imposter Syndrome TooIt may surprise you that even some of the most successful people feel like imposters.

* Former First Lady Michelle Obama confessed, “I still have a little imposter syndrome…what do I know?”

* Maya Angelou, despite being a celebrated poet and civil rights activist, said, “I’ve written eleven books, but each time I think, ‘Uh oh, they’re going to find out now.’”

* Albert Einstein once referred to himself as an “involuntary swindler” despite his revolutionary contributions to science.

Practical Tip to Challenge Your Inner Critic

Your inner critic is the voice that fuels imposter syndrome. It disregards your hard work, amplifies others' success, and dwells on even the smallest mistakes. Here’s a step-by-step strategy on how to outsmart and challenge your inner critic:

* Identify the Negative ThoughtWrite down the specific thought: “I’m not good enough for this job.”

* Question Its ValidityAsk: Does this thought have any evidence? Is it based on feelings or facts?

* Gather Evidence Against ItList your achievements, skills, and experiences. For example: “I earned this promotion because I exceeded my goals.”

* Reframe the ThoughtReplace your inner critic’s negative thought with a balanced, realistic one. Instead of “I don’t belong here,” say, “I’m new, but I’m capable and learning every day.”

* Act According to the Reframed ThoughtConfidence often grows from action. Act as if you believe the positive reframe, and the feelings will follow.

Example: If your inner critic says, “You’re not smart enough for this presentation,” challenge it using the above steps:

* Identify the Thought: “I’m doubting my abilities.”

* Question It: “I’ve done presentations before, and they went well.”

* Gather Evidence: “I’ve prepared and received positive feedback on my work.”

* Reframe: “I’m prepared, and I have valuable information to share.”

* Act: Deliver the presentation confidently, reminding yourself of the reframe afterward.

Putting these steps into action may take time, especially if you’ve spent years doubting yourself. But remember, confidence comes from consistent action. Keep showing up, and your self-belief will grow.

If this resonated with you, share these tips with a friend and help them gear up for 2025. Let’s make this year your best one yet!

To Your Health,

Dr. Judy

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About me:

Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.

Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com

The Truth About Imposter Syndrome