Breaking Free from Imposter Syndrome
- Rouxlé Stroebel
- 7 days ago
- 5 min read
Have you ever finished a big project, received praise, or achieved something you worked hard for and felt … nothing? Maybe even a sinking feeling that you don’t deserve it? That’s imposter syndrome creeping in. It’s that persistent voice whispering that you’re not good enough, smart enough, or qualified enough, and that soon everyone will figure it out ... because you're actually just faking it.
It’s not just insecurity or low self-esteem. Imposter syndrome can be intense, sneaky, and exhausting. It’s why some people avoid promotions, downplay their achievements, or feel anxious even when they are more than capable. And it’s not random. There are often deeper reasons behind it.
Where does it come from?
Imposter syndrome often develops over time and can be linked to past experiences. Here are some common contributing factors:
Childhood dynamics and upbringing – Growing up in a home where love or approval felt conditional can leave lasting doubts about worth. Constant criticism, unrealistic expectations, being compared to others, or a lack of encouragement can teach a child that nothing they do is ever enough. So, we work harder to gain approval.
Bullying or peer pressure – Negative experiences with peers can reinforce self-doubt. Being teased or excluded can internalise the message that we are “less than” or don’t belong. We begin to feel as if we should perform to fit in.
Trauma – Emotional neglect, abuse, or rejection can train your brain to expect failure and stay on guard. The inner critic becomes a survival mechanism, warning you not to overstep, but over time, it keeps you stuck in self-doubt. It also keeps you alert to recognise any sign of disapproval, disappointment, or negativity in others because of something you may or may not have done.
ADHD and neurodiversity – People with ADHD may struggle with organisation, time management, or inconsistent performance. Even when they are talented and capable, the difference between potential and execution can trigger feelings of “faking it” or being inadequate. They are left with tremendous doubts about their abilities.
Perfectionism: the lie we tell ourselves – One of the biggest drivers of imposter syndrome is perfectionism. When you believe that anything less than flawless is failure, it’s impossible to ever feel “enough.” Perfectionism feeds the inner critic, making small mistakes feel catastrophic and successes feel never quite good enough. Perfection seekers continually shift the goalpost, leaving them unable to be content with what they have accomplished.
Cultural and societal pressures – Many cultures and industries teach us to measure worth by achievement, perfection, or output. When you’re constantly comparing yourself to others’ success, imposter syndrome thrives.
It’s important to know that no single factor causes imposter syndrome. Often, it’s a mix of life experiences, personality traits, and environmental pressures.
How does it show up?
Imposter syndrome is sneaky because it often disguises itself as normal self-criticism and self-improvement. Here are some ways it shows up in day-to-day life:
Dismissing praise – When someone compliments your work, you shrug it off, thinking it was luck or that they don’t see the “real you.” You may also think that everyone can do what you did, so "it's no big deal".
Overworking or overpreparing – You feel like you have to be extremely prepared or go to extreme lengths to prove yourself...constantly, leading to burnout and exhaustion. You fear any unexpected or surprise situations, not trusting yourself to know what to do in the moment or to find a solution. Your "present self" has no confidence in your "future self".
Procrastination or avoidance – Starting a task can feel terrifying because it might expose your “inadequacy.” Doing something means showing people. Showing people your skills/knowledge and being evaluated is something you fear greatly.
Fear of failure – Even small mistakes feel catastrophic, and you may avoid opportunities to prevent being “found out.” You don't think others are impostors when they make mistakes, but when you make a mistake, it's proof of your inadequacy.
Perfectionism in action – You set impossibly high standards for yourself, believing that anything less than perfect is failure. This makes it hard to celebrate wins or acknowledge your progress.
Comparing yourself to others – You’re always measuring yourself against colleagues, peers, or social media highlights, rarely acknowledging your own growth.
Understanding these patterns is key. Imposter syndrome is not a personal flaw; it’s a learned way of thinking, often reinforced over the years by experiences, external critics, and our inner critic.
Practical ways to manage imposter syndrome
Managing imposter syndrome isn’t about “snapping out of it.” It’s about understanding the patterns and gently retraining your brain. Here’s how:
Notice the pattern - Awareness is the first step. The next time that voice says "you’re not good enough", say to yourself: “This is imposter syndrome speaking, not reality.” Naming it takes some of the power away.
Track your wins - Keep a journal of accomplishments, compliments, and moments where you did well. Revisit it regularly. Seeing your successes in writing makes them harder to dismiss as luck or coincidence.
Talk about it - Sharing with a friend, mentor, or counsellor is freeing. You’ll quickly realise you’re not alone. Hearing someone else normalise your feelings shifts your perspective.
Reframe mistakes - Everyone makes mistakes. They don’t make you a fraud; they make you human. Instead of ruminating on errors, ask: “What can I learn from this? How can I grow?”
Self-compassion - Treat yourself as you would a friend. Encourage yourself instead of criticising. Small acts of self-kindness, such as pausing, breathing, and acknowledging effort, help quiet the inner critic.
Set realistic expectations - Perfectionism fuels imposter syndrome. Break large projects into achievable steps and celebrate progress rather than perfection. Accepting “good enough” as valid can gradually loosen the grip of self-doubt.
Challenge comparison culture - Limit social media scrolling if it triggers self-doubt. Focus on your personal growth and journey instead of constantly comparing yourself and life to curated images of success.
How can Geheel help?
At Geheel, we work together to uncover the roots of your imposter feelings. Sometimes it’s trauma, sometimes ADHD, sometimes childhood experiences that shaped your self-worth, and often it’s the perfectionism you’ve internalised over the years. Together we:
Explore the layers of doubt and self-criticism
Challenge the inner critic and replace it with evidence-based affirmations
Develop practical strategies to reclaim confidence in daily life
Support you in reconnecting with your God-given worth, reminding you that your value is inherent, not earned
You don’t have to navigate imposter syndrome alone. With support, it’s possible to recognise your achievements, step into your abilities, and quiet the voice that tells you you’re not enough.
If imposter thoughts are taking up too much space in your life, reach out to Geheel . Let's untangle the story your mind has been telling you and step into a space where confidence feels real, grounded, and yours.
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