Confidence and Imposter Syndrome

Confidence is a trait that many people strive to possess, and it often comes up as a coaching goal for my coachees - particularly when returning to work after a period of leave. Having confidence in our abilities can help us excel in our professional role, allowing us to take risks and pursue our goals with conviction. We look around us and often see people oozing confidence - whether it's in the way they talk to clients or colleagues - and wish we could be more like them.

Many individuals struggle with low confidence, self-doubt and imposter syndrome, and the common view is that this is unhelpful - that it hinders our ability to believe in ourselves and our abilities - and that we are therefore lacking in what it takes to progress.

I'd like to offer an alternative view: first of all that having an element of self-doubt / questioning ourselves is quite normal (even if people don't walk around with signs saying "I'm not 100% sure I'm right about this"!); and secondly that it might actually be helpful. It ensures that we are being conscientious and considered in our tasks. So perhaps it is time to stop thinking about this as a "bad thing" and instead to start reframing it?

That said, I accept that it is not quite as simple as that when low confidence or having imposter thoughts becomes crippling. Then it is time to take action. But what?

Understanding Imposter Syndrome

First of all, let's take a deeper dive into that term "Imposter Syndrome". Imposter syndrome / imposter phenomenon / having imposter thoughts all refer to the persistent feeling of inadequacy, despite evidence of success and competence. It is characterised by the internal belief that you are not as competent as others perceive you to be - and that your accomplishments are the result of luck or deception, rather than genuine skill or talent. People experiencing imposter thoughts often fear being exposed as a fraud and worry that others will discover their perceived lack of abilities. For someone with persistent imposter thoughts, the inner critic's voice outweighs the voice of the inner coach.

Imposter syndrome can affect anyone, regardless of their level of success or expertise. It is often prevalent among high-achievers, such as professionals, artists, and entrepreneurs. The constant fear of being discovered as an imposter can lead to anxiety, self-doubt, and a lack of confidence.

Dr Valerie Young ("The Secret Thoughts of Successful Women: Why Capable People Suffer From Imposter Syndrome and How to Thrive In Spite of It") identifies 5 "types" of imposter. They are:

• The Perfectionist: most likely to say "If I were really competent I'd get everything perfectly right all of the time".

• The Natural Genius: most likely to say "If I were really smart, I would be able to understand everything the first time I hear/read it" (note the link here to a fixed mindset).

• The Expert: most likely to say "If I were really competent, I would know everything there is to know about this".

• The Rugged Individualist: most likely to say "If I were really competent, I could do everything myself".

• The Super-Person: most likely to say "If I were really competent, I'd be able to do it all".

Dr Young's view is that once we have identified what our own view of "competence" is, we can then look at reframing our specific imposter thoughts. For example, an Expert might remind themselves that there is no end to knowledge and that competence means respecting your limitations. I also particularly like the suggestion that "You don't need to know everything, you just need to be smart enough to find someone who does".

For the Experts out there, you can read more about the book and get a free download of the key chapter here.

Addressing Imposter Syndrome and Building Confidence

While there are no quick fixes for imposter syndrome and low confidence, there are some key strategies that can help individuals manage these challenges:

1. Notice your inner critical thoughts: remember that they are just that - thoughts. They have no bearing on how competent you are. Our brains are wired with a negativity bias - that's normal. Assuming that negativity bias is telling us something we need to act on is not always useful though. A useful technique from Acceptance and Commitment Therapy is first noticing unhelpful thoughts, and then changing how we relate to them. An example might be a recurring thought of "I'm not smart enough" - when you notice that thought, change it to "I'm noticing that I'm having the thought that I'm not smart enough" - it's about changing how we respond to our thoughts. You might like to try meditation too (see my 2 minute reset for a couple of easy practices).

2. Recognise and acknowledge your strengths and achievements: Take the time to reflect on your accomplishments and give yourself credit for your hard work and successes. Remind yourself that you have earned your achievements through your skills and efforts. Spend 5 minutes a day thinking about what you have done well - you might even like to keep a journal and write these down. And if you're struggling to think what you're good at, try this strengths test.

3. Challenge negative thoughts: When self-doubt creeps in or the inner critic pops up loudly in your head, challenge the negative thoughts and replace them with positive reframing. Remind yourself of your strengths and capabilities. Questions you might ask yourself include: what have I done well? What are my strengths? What have I learned here? (link to growth mindset). Christine Armstrong also suggests adding a positive "but" to the end of a self-critical thought (and has a generally refreshing approach to this topic in this video).

4. Reframe confidence as courage: Sometimes it might feel that we are so far away from being confidence that it's an unattainable goal. In her excellent book "Brave New Girl" the author Chloe Brotheridge invites us to instead consider being brave or courageous, and suggests drawing up a ladder of bravery, with micro-steps that we might take towards whatever confident (or ultimate bravery) looks like.

5. Practice self-compassion: Be kind to yourself and treat yourself with the same compassion and understanding you would offer to a friend. I particularly like the work of Dr Kristin Neff in this respect.

6. Seek support: Reach out to trusted friends, family members, or mentors who can provide encouragement and perspective. Sharing your feelings of imposter syndrome can help alleviate the burden and provide reassurance.

Perhaps the most important point though is to recognise that learning to manage imposter thoughts and build confidence takes time and consistent effort. There is no quick fix, but with patience and persistence, it is possible to develop a healthier sense of self-belief and overcome the limitations of low confidence.

By implementing these strategies and seeking support when needed, individuals can gradually break free from the grip of imposter syndrome and cultivate a stronger sense of confidence in themselves and their abilities.

© 2025 Westbrook Coaching Limited trading as Rebecca Ford Johnson. All rights reserved.