Written by: Dr. Mohita Shrivastava, Expert Contributor
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In today’s competitive world, we are often required to continuously prove ourselves—whether at home, in relationships, at work, or within our social and professional circles. But what happens when this pressure becomes overwhelming, exhausting, and challenging to meet? What if even the smallest demands—from work, business, society, or even oneself—start to feel like insurmountable tasks?
Many of us have experienced moments of fear and worry, coupled with a lack of confidence and motivation. Thoughts like “My boss must regret hiring me; they probably think I’m completely useless and are already planning to fire me” might surface. These persistent doubts and negative beliefs can lead to a cascade of emotions where one begins to label themselves as a fraud or a phony—what is commonly known as imposter syndrome.
Imposter syndrome is a type of cognitive distortion: an internal psychological experience where individuals, despite being objectively high-achieving, struggle to savour their success. Instead, they are consumed by self-doubt and feelings of inadequacy. This state often brings symptoms of restlessness, anxiety, depression, and a sense of failure—spilling into personal relationships, professional roles, and social interactions.
The Faces of Imposter Syndrome
Imposter syndrome can manifest in different forms, including:
The Perfectionist: Perfectionists are driven by an insatiable hunger for success and recognition. However, no matter how well they perform, they remain dissatisfied, feeling that their achievements are never good enough.
The Superwoman/Superman: These individuals often overwork, striving to prove their worth by taking on excessive
responsibilities. They seek validation through their ability to handle everything, even at the expense of their wellbeing.
The Soloist: Soloists avoid asking for help, believing it reveals incompetence. They may even resent others, convinced that seeking support would expose their perceived inadequacies.
The Natural Genius: These individuals take pride in effortlessly succeeding and completing tasks with minimal effort. However, they struggle when faced with challenges that require persistence, often questioning their capabilities.
The Expert: Experts feel compelled to possess all the knowledge, qualifications, and experience before even considering a role or task. Their self-worth is tied to being the most informed or credentialed person in the room.
The Faces of Imposter Syndrome
Causes of Imposter Syndrome
Several factors can contribute to the development of imposter syndrome:
A Demanding Upbringing: Families that place immense emphasis on achievements or are overly critical can foster a mindset of self-doubt.
Social Pressures: Constantly seeking approval from peers or meeting societal expectations can erode self-worth.
Workplace Diversity and Biases: Discriminatory policies or tokenism based on race, gender, socioeconomic status, or religion can amplify self-doubt and insecurity.
Personality Traits: Certain temperaments are more prone to internalising feelings of pressure, doubt, and failure.
Ways to deal with imposter syndrome
While imposter syndrome can feel debilitating, there are ways to tackle it and regain confidence:
Assess Your Saboteurs: Tools like Positive Intelligence assessments can help identify the inner voices holding you back.
Two-Column Exercise: Create a list comparing “Evidence of being inadequate” with “Evidence of being competent.” Reflect on your true abilities to challenge negative beliefs.
Focus on Inner Values: Prioritise personal growth and inner fulfilment over external achievements or recognition.
Embrace Failure as Growth: Understand that mistakes are essential for learning and progress.
Break the Cycle of Rumination: Talk to someone you trust or write down your fears to stop overthinking.
Practise Self-Compassion: Celebrate your achievements, no matter how small, and acknowledge how far you’ve come.
Learn from Losses: Use setbacks as opportunities for growth and self-improvement.
Mindfulness Meditation: Techniques like SBNRR (Stop, Breathe, Notice, Reflect, Respond) can help you pause, refocus, and recognise your strengths.
Welcome Feedback: Regular, constructive input from trusted peers or mentors can help dismantle negative self-perceptions.
It is vital to recognise that imposter syndrome can hinder our ability to enjoy success, deepen self-doubt, and close doors to opportunities that allow us to thrive. By addressing it head-on, we can unlock our potential and truly sparkle.
Cultivate an inclusive culture where achievements are celebrated, mistakes are seen as learning experiences, and individuals are empowered to thrive without fear of judgment.
About the Author
Dr. Mohita Shrivastava is an award-winning internationally trained neuroscientist and neuropsychologist, she is the founder of the Cognitome Program. Dr. Shrivastava holds a Ph.D. in Neuroscience from AIIMS, New Delhi, India & completed her collaborative Ph.D. research training from Kansas University Medical Centre, Kansas, USA. She holds two master’s degrees, one in Biomedical Sciences from University of Delhi and other in Applied Clinical Psychology from Annamalai University. She also holds an Advanced PG Diploma in Applied Neuropsychology from University of Bristol, United Kingdom. She has also completed a refresher skill enhancement training on "fMRI in Neuroscience Research'' organised by MGH Athinuola Martino's Centre for Brain Imaging in collaboration with Harvard University, MIT, Massachusetts, Boston, USA in 2021.
She has been involved in neuroscience and neuropsychology teaching, research, projects & outreach, cognitive skills restructuring/training and brain, mind & behaviour, guidance, counselling for more than 12 years. She has also published various research & review articles in international peer reviewed journals.
For more information visit: https://cognitomeprogram.me/
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