In 1978, two psychologists, Pauline Clance and Suzanne Imes, wrote a paper called The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention and the term was born. They described how individuals, especially high-achieving women, experience feelings of self-doubt, inadequacy, and fear of being exposed as a fraud — despite being competent and successful.

In essence, imposter syndrome is a feeling of insecurity that makes you believe you don’t truly deserve your accomplishments and are just pretending to be capable.

Your mind goes from “holy crap, I just nailed this promotion, new job, or client” to “Uh oh, they’re going to figure out I can’t actually do it and take it away from me.”

Imposter syndrome often shows up during times of change or challenge. You set sky-high expectations for yourself, forget about boundaries, and push harder than ever to prove you’re capable.

This can spiral into stress, anxiety, and eventually burnout if not addressed. In fact, early studies showed that around 70% of people experience imposter syndrome at some point — and with social media and today’s workplace pressures, that number may be even higher now.

With conscious effort, time, and support, anyone can overcome imposter syndrome. Here are five practical steps to get started:

Step 1 – Recognize the Signs of Imposter Syndrome

The first step to change is awareness. If you’ve been nodding along to this blog, you’ve already done step one: realizing you sometimes feel like a fraud. The question is — do you want to change it?

Imagine how different life would feel if you trusted your achievements instead of questioning them.

Step 2 – Reframe Negative Self-Talk

If your child was learning to walk, would you expect them to nail it on the first try? Of course not. They’d fall a lot before finding their balance. The same goes for you in any new role or project.

Try swapping thoughts like:

• “I’ll never figure this out” → “With time and practice, I’ll be able to do this.”

• “They’re going to uncover I’m a fraud” → “I’m in a learning period where mistakes are okay.”

• “I shouldn’t have taken this role” → “I got this role for a reason. I’ll get there with time.”

Step 3 – Set Realistic Goals and Boundaries

When I left corporate to start my business, I set unrealistic revenue goals. When they didn’t happen, I felt like a failure. Don’t make that mistake.

Set achievable goals, acknowledge the mental energy change requires, and establish boundaries early. If you try to prove yourself by saying yes to everything, it becomes difficult to reset expectations later.

Step 4 – Ask for Help and Build Support

Support systems are critical during transitions. Consider:

• Hiring help at home (cleaning, meal prep, carpooling for kids).

• Asking your partner or family to take on more temporarily.

• Seeking a mentor, coach, or therapist to be a sounding board.

Asking for help doesn’t make you less capable — it makes you smart and sustainable.

Step 5 – Track Your Wins to Build Confidence

Each week, jot down small wins. Not just big achievements — even things like “I spoke up in a meeting” or “I went for a walk when I felt overwhelmed.”

When you track progress, you remind yourself you’re moving forward, even when challenges feel heavy.

Feeling like an imposter is normal, especially during change. But you don’t have to stay stuck in self-doubt. By recognizing the signs, reframing your thoughts, setting realistic goals, asking for support, and tracking your wins, you’ll gradually feel more confident in your career and life.

As Dr. Seuss said: “Today you are You, that is truer than true. There is no one alive who is Youer than You.”

Now, get out there and own it, because you truly deserve your success.