Imposter syndrome is a common problem in many fields. It can cause people to doubt their achievements and think they're a fraud.

Often, these feelings are triggered by systemic biases in the workplace or academic environments. They can be particularly harmful for women and people of color.

1. Focus on the facts

If you’re struggling with imposter syndrome, focusing on the facts can be a great way to deal with it. It’s also a good way to tackle feelings of self-doubt and inadequacy.

For example, if you feel like your colleagues don’t really appreciate your work, focus on the fact that they often do. Or if you think the people who praise your work mostly just feel sorry for you, try to figure out what they actually said.

It’s important to fight these feelings with evidence, says Jessica Vanderlan, PhD, a clinical instructor of psychiatry at Washington University School of Medicine in St. Louis.

“Imposter syndrome is often rooted in cognitive distortions,” she says. Those distortions can lead to feelings of being a fraud or being incompetent, which can lead to depression and anxiety, says Vanderlan.

In addition, imposter feelings can also trigger negative consequences in your personal life. For example, if you feel like a fraud in your relationships, you’re more likely to settle for abusive or one-sided partnerships.

Similarly, feeling that you’re not good enough can prevent you from getting the education or job that you want. This can create a cycle that’s difficult to break.

While it’s not always easy, focusing on the facts when you’re dealing with imposter syndrome can help you overcome those feelings and move forward in your career. It can also be a great way to help you build better communication skills and confidence in your abilities.

You might also consider finding a mentor who can share their own experiences with imposter syndrome and give you a more objective perspective on your situation. It’s not uncommon for people who deal with imposter syndrome to feel alone, so finding a mentor with experience can be a great way to deal with those feelings.

The best mentors are willing to speak openly about their struggles, and they’re eager to provide guidance and support when they see it. You might also find that they have some tips for overcoming the imposter syndrome you’re experiencing.

As with any mental health challenge, tackling imposter syndrome will take time and effort. But it can be worth it if you’re serious about achieving your goals.

2. Find a mentor

Having a mentor is important to help you overcome imposter syndrome. They can provide guidance and support, share their experiences, and give you a more objective point of view. They can also encourage you to talk openly about your feelings.

A good mentor is a person you trust and respect. They will be able to help you through your tough times and remind you that it’s normal to feel like an imposter from time to time.

If you’re a student or someone who is still new to their career, finding a mentor is a great way to get the support and advice you need to get over your fears and reassure yourself that you are capable of doing great things in your field. Look for a mentor in your company, or in a similar industry who you can meet with regularly to discuss your progress and share advice.

The best mentors are honest and transparent about their struggles, which will make you feel more confident that you can do anything. They can also help you learn from their mistakes and experience so you can move forward with confidence.

For example, a mentor may encourage you to reframe your thoughts when you feel like an imposter by reminding you of all the good things you’ve done in the past. They can also remind you that your accomplishments are a result of your hard work and talent, not luck.

Another strategy is to ask yourself if the story your brain is telling you about a particular situation is accurate. Often, people create stories about how they think the situation went wrong. Focus on the facts to get a better picture of what actually happened and what you can do to improve your performance next time.

A mentor can also help you reframe your feelings and encourage you to celebrate your achievements, especially when they are big ones. For example, if you were applauded for an important project and felt like a failure, think about the work and effort that went into that project and how it helped your team.

3. Reframe your thoughts

Whether you're new to working in a new role or struggling with imposter syndrome, it's important to be aware of your negative thought patterns and challenge them. Negative thoughts can lead to anxiety, depression and other mental health problems.

Cognitive reframing is a strategy to reframe negative thoughts and replace them with positive ones. It's a powerful way to improve your mental health and reduce stress.

This practice involves noticing your thoughts and challenging them with evidence to support or dispute them. It's an essential part of a positive thinking program.

It can take time to change your mindset, so be patient and don't give up when you don't feel it works for you. Try changing one negative thought pattern at a time, and you'll eventually get better at it.

Start by identifying your most common negative thinking patterns, including cognitive distortions. These patterns are based on inaccurate or negative assumptions about yourself, other people or the world around you.

Some of these patterns include filtering, personalizing and catastrophizing. For example, if you tell yourself that you're not good enough because you didn't pass a test on the first try, you're probably filtering out evidence to support that assumption.

Instead, ask yourself if there's another reframe you can apply to the situation. Maybe you've been doing well in class and know the material very well, so even if you don't pass this test, there will be other opportunities to keep your grade up.

Focusing on the big picture is also a powerful way to help you deal with imposter syndrome. Reframe your thoughts to see that success is possible, and that it's OK to make mistakes as long as you learn from them and move on.

This practice can be done out loud or in your mind, and it's a great way to remind yourself of the good things in your life. The act of appreciating everything that is going right for you will help reframe your thought patterns within minutes and shift you into a higher vibration.

This strategy can be particularly helpful if you're dealing with imposter syndrome at work. Try to focus on what you can give to others, and remind yourself that you're not alone in your struggle. This can help you feel more useful to your team and increase your chances of success.

4. Take action

As an employer, you can help reduce imposter syndrome in your team members by supporting them through these difficult feelings. Managing imposter syndrome isn't easy, but it can be done.

The first step is to identify the underlying factors that cause you or your team member to feel like a fraud. If you notice a pattern of negative thoughts, such as comparing yourself to other people in the same job and feeling as though you aren't good enough, it is likely that you or your team member has imposter syndrome.

Once you identify the source of your imposter syndrome, the next step is to take action. Experts have developed a number of ways to help you deal with these feelings and stop them from affecting your career.

1. Focus on the facts:

When you're feeling like a fraud, it's easy to dismiss your accomplishments as insignificant or unimportant. This can lead to a cycle of self-doubt that can have negative consequences for your career, such as lower performance and burnout.

This is especially common among high achievers. They often measure their self-worth based on what they accomplish.

They may be hesitant to ask for help because they believe it will invalidate their hard work. They might also think that those who recognize and praise their achievements don't really mean it.

2. Find a mentor:

This can be a difficult step for some individuals, but it is essential to overcoming imposter syndrome. Having a mentor who can provide honest feedback and guidance can help a person with imposter syndrome reframe their thinking and improve their skills.

3. Reframe your thoughts:

It is important to change the way you think about your accomplishments, especially when they seem insignificant or unimportant. You need to remember that every single accomplishment reflects your skills, hard work, efforts, and preparation.

4. Look for evidence:

It's important to focus on the facts when dealing with imposter syndrome. This is particularly true if you are an experienced professional who has been in the same position for years.

For example, if you are a senior manager, it is probably not a bad idea to hire an intern to assist you with a project during the summer. This can help you to overcome your imposter syndrome, as well as give your new employee the confidence they need to succeed in their new role.