Imposter syndrome is that nagging voice that says, “Any minute now, they are going to realize I do not belong here.” Even with clear evidence of your skills and achievements, you might find yourself feeling like a fraud, wondering if your success is just luck or good timing. You might brush off compliments, focus on your mistakes, or feel a constant pressure to prove yourself. You are not alone. Research suggests that up to 70 percent of high-achieving people experience these feelings at some point. Perfectionism, feeling like an outsider, or working in high-pressure environments can make them even stronger.

Living with imposter feelings can be exhausting. It often means constantly scanning for mistakes, comparing yourself to others, and dismissing your accomplishments before you have had a chance to celebrate them. Over time, this can create a loop of self-doubt and anxiety that makes it hard to fully enjoy your work or take on new challenges.

There are ways to break this cycle, and they tend to fall into two main areas. The first involves seeking support from others. Talking with a trusted mentor can help you see your skills more clearly, normalize uncertainty, and set goals that feel achievable. Peer support groups can also be powerful, giving you a safe space to share your experiences and realize you are far from the only one who feels this way.

The second area focuses on shifting your inner dialogue. Techniques like cognitive restructuring can help you challenge the thoughts that fuel self-doubt. Keeping a strengths journal can remind you of your abilities when your mind tries to downplay them. Mindfulness practices can bring you back to the present moment instead of letting your thoughts spiral into worst-case scenarios.

Often, the most lasting change happens when you combine both internal and external strategies. For example, pairing a self-compassion practice (“May I be kind to myself in moments of doubt”) with regular check-ins from a mentor can give you both the inner tools and outer support you need. Over time, you can start to replace that inner critic with a voice that says, “I have earned my place here, and I can trust that.”