Impostor Syndrome

Impostor syndrome is a psychological pattern where a person doubts their accomplishments and fears being exposed as a “fraud,” even when there’s plenty of evidence of their success or competence.

People with impostor syndrome often:

• Feel like they don’t deserve their achievements

• Think they got lucky rather than earned it

• Worry others will “find out” they’re not as capable as they seem

• Downplay praise or success

It’s common among high-achievers, perfectionists, and people stepping into new roles or spaces.

Here is a deeper look into Impostor Syndrome, including its causes, types, signs, and ways to manage it:

What Is Impostor Syndrome?

Impostor syndrome (also called impostor phenomenon) is not a mental illness, but a deeply rooted feeling that you’re not as competent as others think you are, and that eventually you’ll be “found out.” It’s common among students, professionals, creatives, and leaders—even very successful ones.

Common Signs:

• Attributing success to luck or timing rather than ability

• Fear of being “exposed” or found out

• Downplaying achievements

• Overworking to “prove” worth

• Difficulty accepting praise

• Comparing yourself constantly to others

• Feeling like you don’t belong

Causes:

• Perfectionism: Setting impossibly high standards

• Upbringing: Families that focused heavily on achievement or were highly critical

• New challenges: Starting a new job, school, or role

• Social pressures: Being in spaces where you feel different or underrepresented

• Internalized beliefs: Thoughts like “I have to know everything to be successful” or “If I ask for help, I’ll look weak”

Types of Impostor Syndrome (from Dr. Valerie Young):

1. The Perfectionist: “If I don’t do it perfectly, I’ve failed.”

2. The Superwoman/man: “I must excel at everything to prove I’m not a fraud.”

3. The Natural Genius: “If I struggle or take too long, I must not be good enough.”

4. The Soloist: “I must do it all myself. Asking for help is weakness.”

5. The Expert: “I need to know everything before I start. Otherwise, I’m unqualified.”

How to Manage It:

• Name it: Acknowledge the feelings—awareness is powerful.

• Reframe thoughts: Replace “I don’t belong here” with “Everyone starts somewhere.”

• Track wins: Keep a list of accomplishments and kind words from others.

• Talk about it: Sharing your feelings can break the illusion that you’re alone.

• Seek mentorship: Trusted guidance can help you gain perspective.

• Practice self-compassion: Remind yourself that growth includes mistakes and learning.

Here are some gentle, practical tips to help you overcome impostor syndrome and start embracing your worth:

1. Talk Back to the Inner Critic

When you hear thoughts like “I don’t deserve this” or “I’m not good enough,” pause and ask:

“Is this thought based on facts—or fear?”

Challenge the thought like you’d support a good friend.

2. Keep a “Wins” Journal

Write down your accomplishments, positive feedback, kind words, and things you’re proud of—big or small.

Revisit it when doubt creeps in. It’s your truth in your own words.

3. Reframe “Failing” as Learning

Mistakes don’t mean you’re a fraud—they mean you’re growing.

Every expert was once a beginner.

Try saying: “I’m learning. That’s a strength, not a flaw.”

4. Share Your Feelings

Talk to a trusted friend, mentor, or therapist.

You’ll be surprised how many people feel the same—and how freeing it is to say it out loud.

5. Stop Comparing Your Backstage to Others’ Highlight Reels

Social media and success stories often leave out the messy middle.

Your path is uniquely yours. Trust its timing.

6. Celebrate Progress, Not Just Perfection

Instead of waiting until everything is “perfect,” celebrate effort and progress.

Give yourself permission to be proud—even before the finish line.

7. Practice Affirmations

Speak truth into your doubt. Try saying:

• “I am worthy of my success.”

• “It’s safe to be seen.”

• “I can trust myself.”

(Repeat them even if it feels awkward at first—they plant seeds.)

Here are a few peaceful and empowering closing statements you can use after a Reiki session, meditation, or healing circle:

Simple & Grounding:

“May you carry this peace with you, wherever you go.”

“Take a deep breath… and know that all is well.”

“You are held, you are supported, and you are enough.”

Spiritually Centered:

“The light within me honors the light within you.”

“May divine love continue to guide, protect, and restore you.”

“As this session closes, may your healing continue.”

Empowering & Uplifting:

“You are aligned. You are whole. You are powerful.”

“Take this energy forward with confidence and grace.”

“Trust your journey—your soul knows the way.”