Imposter syndrome – a nagging sense of irrational inadequacy – is an incredibly common phenomenon, and one that you may recognise in yourself. No matter how successful or outwardly confident you are, there can often be a nagging internal monologue telling you that you’re still not quite good enough.

And it’s nothing new. According to the Guardian (3.10.2025), the term was coined back in 1978, when two American psychologists noticed that their female students and patients, in particular, experienced high levels of self-doubt.

While it can be widespread, imposter syndrome isn’t something you have to accept. If it’s holding you back from seeking a promotion at work or forming relationships, there are steps you can take to tackle it. Read on to find out more.

Imposter syndrome is particularly prevalent among women and high achievers

Imposter syndrome can affect anyone. But it does seem to particularly affect people who are very successful and appear to “have it all”.

According to a YouGov (07.06.2022) survey, imposter syndrome affects many Brits. Respondents said:

• I find it difficult to accept compliments and praise from other people (66%)
• I have high expectations of myself (58%)
• I criticise myself more than others criticise me (57%)
• I tend to downplay my achievements (56%).

Women seem especially susceptible to imposter syndrome. For example, more women than men claim to find it hard to accept compliments, to be more self-critical, and to believe their peers are more intelligent.

In small doses, imposter syndrome isn’t always a bad thing. In fact, according to the American Psychological Association (01.06.2025), it can often help you adapt and grow. If you feel there are things you don’t know, you’ll become more open to learning.

However, once the balance tips into affecting your mental health, imposter syndrome can take its toll. It can affect your confidence and performance at work and dent your ability to form meaningful relationships. If fear of failure is constantly at the forefront of your mind, you’ll be far less likely to take even small risks.

Thankfully, there are steps you can take to shift away from imposter syndrome into a more constructive frame of mind. This won’t happen overnight, but if you put in the time, you’ll start to notice changes.

Here are six practical steps you can take to beat imposter syndrome.

1. Start talking

This can be difficult if you’re feeling vulnerable. So, choose people who you trust implicitly. Often, bringing your “imposter” feelings out into the open can be a relief. You may be surprised how many people share those feelings, and it can feel a lot less lonely knowing others are struggling with similar thoughts.

This can also be a good exercise in learning how other people actually see you, rather than how you think they see you.

2. Write down your fears

Many people with imposter syndrome predict the worst-case scenario, which then prevents them from going ahead with something for fear of failure. Writing down your fears and then tracking what actually happens can help you separate your own projections from reality.

When you realise that your gloom-filled expectations don’t come to pass most of the time, it can really give you a boost in confidence. And having a journal means you can look back and see that your predictions have rarely come true.

3. Celebrate success

This might not come naturally to you, and you may be prone to brushing off success as being “lucky”. We can be conditioned toward modesty rather than boasting, but marking your wins is very different from bragging.

Try to get into the habit of writing down at least one positive thing each day.

4. Don’t be afraid of failure

In the same way that celebrating success may feel unnatural, you may also fear that you’ll somehow fail if you move beyond your comfort zone. But realistically, there will be times when not everything goes swimmingly.

Rather than seeing this as a setback, view it as a learning opportunity. This is how growth happens.

5. Show yourself compassion

Releasing yourself from imposter syndrome isn’t about cultivating an outward appearance of self-worth. It’s about embedding genuine self-worth internally. Try to notice when the “imposter” rears its head and compassionately recognise it for what it is: a thought, not a fact.

6. Take a compliment

If you find yourself squirming when someone pays you a compliment, set yourself the challenge to simply say “thank you” next time.

While brushing off compliments from others may seem polite, being positive and responsive can help you believe it’s true, plus it can make them feel validated in turn.