How to Stop Feeling Like a Fraud: Overcoming Impostor Syndrome
Impostor Syndrome is more common than you might think — and it can take a real toll on your confidence, mental health, and happiness. Even some of the most talented and successful people in history have struggled with it.
Take author John Steinbeck, for example. While writing his famous novel The Grapes of Wrath, he admitted in his journal:
“I am not a writer. I’ve been fooling myself and other people.”
Hard to believe, right? A Pulitzer Prize-winning author, feeling like a fraud. But that’s the thing — impostor syndrome doesn’t discriminate. Whether you’re a top achiever or just starting your career, you might find yourself feeling like you don’t belong or haven’t really “earned” your success.
What Exactly is Impostor Syndrome?
First identified in 1978 by psychologists Pauline Clance and Suzanne Imes, impostor syndrome describes the experience of capable, skilled people who still secretly believe they’re not good enough. Early studies focused on women, but later research revealed that anyone — regardless of gender, culture, or background — can feel this way.
Interestingly, research shows that younger people are more likely to experience it than older adults. Personality also plays a role — perfectionists, introverts, and people who tend to be more self-critical are more vulnerable.
Some careers seem to breed these feelings more than others. In high-stakes, highly technical fields like medicine, the pressure to appear confident can be overwhelming. In one study, over 75% of young surgeons reported feeling like impostors.
The Hidden Costs of Feeling Like a Fraud
Some people argue that impostor syndrome might push you to work harder. While there’s some truth in that, the constant self-doubt can also create huge emotional strain.
It can:
Increase stress, anxiety, and risk of burnout.
Make you dismiss genuine compliments or achievements.
Prevent you from learning effectively because you focus on mistakes over progress.
It’s like running a race where you never feel good enough to cross the finish line — exhausting and demoralising.
Three Ways to Overcome Impostor Syndrome
If these feelings are affecting your well-being, here are some practical strategies that really work:
1. Speak Kindly to Yourself
If you wouldn’t tell a loved one, “You’re hopeless and don’t deserve to be here,” don’t say it to yourself.
Replace harsh self-talk with a more balanced perspective: “I’m learning, I’m growing, and I’m doing my best.”
This isn’t arrogance — it’s self-compassion, and it’s essential for mental health.
2. Keep Track of Your Wins
When self-doubt creeps in, it’s easy to forget what you’ve achieved.
Create a “success log” where you jot down your accomplishments — big or small.
If you’ve learned a new skill, solved a tricky problem, or helped someone, record it. Looking back on these moments can help you see the progress you’re making.
3. Find Your Support Circle
Sharing your feelings with peers or mentors can be incredibly freeing.
When you realise others — even highly successful people — have the same doubts, it normalises your experience.
Support groups, networking circles, or even just a trusted friend can help you feel less isolated.
A Final Thought
Feeling like a fraud doesn’t mean you are one. Remember, true phonies rarely question themselves at all. The fact that you’re reflecting on your abilities means you care about doing good work — and that’s a strength, not a flaw.
Even Steinbeck, despite his doubts, went on to create one of the most celebrated novels in history. You don’t have to “feel” confident to achieve great things — you just need to keep showing up, learning, and growing.
Need support? Reach out today.
📞 Fourie Counselling
Tel: (012) 348-1342 | WhatsApp: 063 676 3422
📧 Email: admin@fourie-psych.com
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