'Do I Belong?' 6 Strategies for Navigating Imposter Syndrome

I still remember sitting at my desk, staring at the screen as the Zoom meeting was about to begin. My heart pounding, palms sweaty – breathing so irregularly it was as though I had just learned to do it for the first time.

As I watched the various conference rooms around the country pop onto the screen, I couldn't help but think of the fact that the previous year, I was uninvited to these year-end discussions – told politely (but firmly) that there were “too many HR folks in the room.”

But this year? I was not only attending this promotion process – after two departures on my team, I was leading it.

I was the most junior-titled person at the table. Everyone else was at least an SVP. And yet there I was, facilitating one of the most complex and impactful talent discussions of the year.

My inner critic was loud, and I was half convinced someone would unmute themselves at any second to object, "I'm sorry, but who invited you? You have no idea what you're doing!”

An experience that so many of us share.

Welcome to imposter syndrome.

What Is Imposter Syndrome, Anyway?

If you’ve ever found yourself wondering, “How did I get here?” or “Any minute now, they’re going to realize I have no idea what I’m doing,” – congrats! You’re not alone.

Research tells us that up to 70% of people experience imposter syndrome at some point, and it doesn’t magically disappear with success or seniority.

Sorry to those of you who hoped you'd simply grow out of it at some point.

Psychologists actually define imposter syndrome as a persistent feeling of self-doubt or fraudulence, despite evidence of competence.

It often shows up when we step into new roles, high-stakes situations, or stretch opportunities – especially if we don’t see people like us represented in those spaces, or we feel like an outsider for whatever reason our brain comes up with.

And let's be real, we can come up with a lot of reasons.

Why Do So Many of Us Feel This Way?

There’s growing consensus around a few key factors that can help us understand this a bit better. Those factors are:

• Perfectionism: We set unrealistically high standards and assume any imperfection means we’re not “meant” for the role. We see people who have years of experience or expertise, and then hold ourselves to that same standard as novices.

• Representation gaps: As Sheaba Chacko, licensed therapist and TEDx speaker notes, imposter syndrome isn’t just an internal issue. It’s also shaped by systemic inequities. When we don’t see ourselves reflected around the table, it’s harder for us to feel like we belong at that table.

• Workplace culture: Research also suggests environments that equate confidence with competence tend to increase imposter feelings – particularly for women and marginalized groups, who are often dedicating more time to observing and more carefully presenting their ideas.

• Rapid success: As Mike Cannon-Brookes (co-founder of Atlassian) shared in his TED Talk, even high-level founders and CEOs often feel like they’re “winging it” on the regular, especially when they have experienced uncommonly quick success – either in their promotion trajectory or the performance of the company they lead.

So if you’re struggling with imposter syndrome? It's ok – you’re in very good company.

How to Work With (Not Against) Imposter Syndrome

My brother recently called to share that our discussions on the biology of burnout have been incredibly helpful – understanding why something's happening to us can itself provide a sense of relief. Rather than suffering in silence, we recognize that we're part of a larger experience shared by countless other humans.

But when imposter syndrome is in full swing and we can barely catch our breath, the why of it all matters very little.

So, here are 7 strategies to help you navigate imposter syndrome tod

1. Name it to tame it. Simply acknowledging imposter syndrome – out loud, in writing, or to someone you trust – takes away some of its power. Saying, “This is imposter syndrome” is not weakness. It’s awareness. When we move our fears from thoughts into spoken/written language, our brains can better detach from the emotions to process our reality.

2. Rewrite your mental script. Our brains believe what we tell them most often – consistency of messaging is key. So, try replacing “I don’t belong here” with “I have earned my seat at this table.” Or replace "I am not as capable as these people" with "I can learn a lot from these people and grow more capable in time." It might feel awkward at first, but what we repeat becomes what we believe. So, you might as well start to believe in yourself.

3. Gather the receipts. Keep a folder (yes, a literal one) of positive feedback, accomplishments, and personal reflections on when you overcame obstacles throughout your life. Review them regularly, and especially on the days your inner critic is being extra loud. Embrace your own track record and let it speak louder.

4. Stop aiming for flawless. Perfection is the world’s worst goal – largely because it doesn't really exist in most situations. Instead, go for clarity, impact, or authenticity. Mistakes don’t make you a fraud – they make you human and provide opportunity for growth. Ask yourself: What can I learn from this experience?" or "How can I contribute to the discussion in a meaningful way?" or "What strengths of mine can I allow to come through?" These will help reframe your intentions and will serve you far better than aiming to be "perfect."

5. Talk about it with someone you trust. Fun fact: nearly everyone that you admire has also felt like imposters at some point. Sharing your experience with someone you trust opens the door for meaningful connection and support. We were never meant to go through life alone, and we often learn from how others have successfully navigated challenges. Allow yourself to be seen and – in doing so – to be supported.

6. Celebrate the courage to show up. Every time you lean into something scary or new, you’re building evidence that you can do it. That courage deserves to be honored. In whatever way that feels good to you, make time to recognize your strength and to reflect on what you learned. In time, your brain will begin to see those challenges as opportunities and better support you through them.

Final Thoughts

So how did that promotion process turn out?

Not only did it go well, but I received overwhelmingly positive feedback from the promotion committee and the business leaders involved. They thanked me for leveraging my fresh perspective to create greater clarity, foster thoughtful discussions, and streamline a previously clunky process.

But more importantly? I learned something about myself.

I learned that imposter syndrome isn’t a sign you’re unqualified – it’s a sign you’re facing something new. An opportunity for courage, growth, and impact.

It’s a whisper that says “this matters to you.” And when we show up anyway? We create space for progress.

Was that promotion process perfect? Not even close! But it sparked new conversations, allowed for greater inclusion, and paved the way for improvements we implemented the following year.

I got better. The process got better. And that’s what growth (and life) is all about.

Imposter syndrome might not disappear entirely – but you don’t have to let it define you either.

Just keep showing up, because you deserve to be there.

You’ve got this.