Imposter syndrome: practical ways to build confidence and move forward.

Self-doubt can show up in different ways. You might question whether you really know what you’re doing, even when you’ve done it before. You might look at others and feel like they’re more capable, more confident, or further ahead. Sometimes, there’s even a quiet fear that you’ll be ‘found out’.

These experiences are often described as imposter syndrome.

Imposter syndrome is the feeling that you don’t quite deserve your achievements, despite working hard for a long time to be where you are. These feelings can become especially noticeable during periods of change or growth, such as starting a new role, taking on more responsibility, sharing creative work publicly, or stepping outside your comfort zone. Even positive opportunities can trigger self-doubt, particularly when there’s pressure to perform or meet expectations.

How imposter syndrome might show up

Recognising how imposter syndrome shows up in daily life can help provide clarity. It doesn’t always look the same for everyone, but here are some examples of how it might show up in your thoughts and behaviour:

• Doubting whether you really belong in your role or situation.
• Struggling to accept praise or positive feedback at face value.
• Dismissing achievements or attributing them to luck or external factors.
• Avoiding new opportunities due to fear of failure.
• Anxiety about work performance.
• Holding back in meetings or group settings to avoid saying the wrong thing.
• Guilt or discomfort following success.
• Feeling the need to be ‘perfect’.

Over time, these patterns can influence decision-making, confidence, and willingness to put yourself forward. Sometimes, imposter syndrome can lead to avoiding opportunities, hesitating to share ideas, or waiting until you feel ‘ready’ before taking action., but over time, it can start to affect how you show up, the opportunities you go for, and how confident you feel.

Moving from awareness to action

Recognising these patterns is a good starting point. It may not change the way you are feeling right now, but it may provide some reassurance that things can improve when you respond differently.

1. Notice when it shows up

Start by paying attention to when these feelings appear.

Is it when you’re starting something new? Sharing your work? Taking on more responsibility?

Getting clearer on the situations that trigger self-doubt can help you spot patterns and respond more intentionally.

2. Pay attention to your inner voice

We all have an internal voice that shapes how we see ourselves. With imposter syndrome, that voice can become critical.

When those thoughts show up, try to pause and ask:

• Is this actually true?
• Is this helping me right now?

Sometimes it can help to imagine what you would say to someone else in the same situation, as it’s often much kinder and more balanced. The way we speak to ourselves has a significant impact on confidence over time. Becoming more aware of automatic thoughts can help create space to challenge them, rather than simply accepting them as facts.

3. Challenge the story you’re telling yourself

It’s easy to assume our thoughts are facts, but often they’re just habits we’ve developed over time.

Writing things down can help to see things more clearly. For example, you could ask yourself:

• What evidence do I have for this?
• What might I be overlooking?

You don’t need to replace negative thoughts with overly positive ones. Start by aiming for something more balanced and realistic, and show yourself some kindness and compassion.

4. Take small steps forward

It’s common to believe confidence should appear before action, but often it develops as a result of action. Small experiences of trying, learning, and gradually stepping outside your comfort zone can help build trust in your own abilities over time.

Some ways you can start are by:

• Sharing an idea, even if you’re not completely sure.
• Applying for something before you feel 100% ready.
• Saying yes to an opportunity that feels slightly outside your comfort zone.
• Acknowledge and praise yourself for achievements. Keep a note of things that have gone well, positive feedback, compliments and small wins.

These steps don’t have to be big - small steps often have an impact long term. Keep a track of what’s going well and keep practising it over time.

5. Recognise your strengths

Some of the things you’re naturally good at might feel so normal that you don’t even notice them.

Taking time to reflect on what comes easily to you, or asking others what they value in your work, can help you reconnect with your strengths. Many people experiencing imposter syndrome focus heavily on what they think they lack, while overlooking the skills and qualities they already bring. Taking time to acknowledge your strengths regularly can help create a more balanced and realistic view of yourself.

Image by Alexa from Pixabay

Building confidence over time

There isn’t always a moment when imposter syndrome suddenly disappears. It tends to shift gradually, as you build awareness and take small steps forward.

Feeling unsure doesn’t mean you don’t belong; it often means you’re growing, trying something new, or pushing yourself in a different direction.

Over time, those small shifts can make a real difference to how you see yourself and how you move forward.

Melissa Marney 

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