Imposter syndrome is the persistent feeling of self-doubt and inadequacy despite evident success. It convinces us that we are frauds, undeserving of our accomplishments and that sooner or later, we will be exposed. Sounds familiar? You’re not alone. Many high-achieving individuals experience imposter syndrome at some point in their lives. The good news? Research suggests that the first and most effective step to combatting imposter syndrome is simply starting a conversation about it.
The Power of Conversation
Talking about imposter syndrome can be a powerful catalyst for change. When we open up about our experiences, we begin to recognize patterns of self-doubt, identify the voices of our inner critics, and understand their nature.
Over the years, I’ve helped many clients (and myself) by initiating these conversations. When we share our vulnerabilities with trusted peers, colleagues, or mentors, we normalize our struggles, gain perspective, and feel less isolated. Research has shown that mindful peer sharing not only fosters connection but also actively combats the negative effects of imposter syndrome.
Samantha Power, former U.S. ambassador to the United Nations, has also reflected on imposter syndrome, saying:
"I still sometimes feel like a fraud. The best way to handle it is to name it, to talk about it, and to remind yourself of the facts—of what you've done and what you're capable of."
Her words reinforce the importance of openly addressing these feelings rather than allowing them to take hold in silence.
Even Michelle Obama has spoken openly about her struggles with imposter syndrome, despite her immense success. In her book Becoming, she describes feeling like she didn’t belong at Princeton and later in the White House. Her story is a powerful reminder that even the most accomplished individuals experience these feelings, and that acknowledging them is the first step to overcoming them.
Meeting Your Inner Critic
One of the most transformative exercises in therapy involves personifying the inner critic.
What does your inner critic sound like? Is there one or more? What words do they use? If you were to visualize it, what would it look like?
The simple act of describing and visualizing this inner voice can shift how we relate to it. Interestingly, our inner critic evolves over time, its tone and nature may change as we grow in self-awareness.
The Role of Art in Rewriting the Narrative
Art therapy has been recognized as a powerful tool in addressing imposter syndrome and relieving stress. Creative activities like painting, photography, or printmaking provide an outlet for expressing and reshaping internal struggles. Studies have linked participation in art therapy to decreased burnout among healthcare workers, demonstrating its effectiveness in fostering emotional resilience.
By externalizing self-doubt through creative expression, we can begin to separate fear from fact.
Creative Methods to Reframe Imposter Syndrome
Free Writing (Stream of Consciousness Writing or Morning Pages) – this practice, popularized by Julia Cameron, involves writing down your thoughts without censorship. Set a timer for 10-15 minutes and write whatever comes to mind. Let all your emotions pour onto the page without judgment. Practice honesty with yourself. When finished, you may choose to burn the pages, safely, as a symbolic release.
Visualizing the Conversation – imagine your inner critics at a dinner table, like the Mad Hatter’s tea party from Alice in Wonderland. Now, invite other voices: your best friend, your biggest fan, your inner Ambassador - the imaginary personas who believe in you. Let the conversation play out. Exaggerate. Have fun with it. See how the dynamic shifts when positive voices join the table.
Naming Your Inner Critics – if you hear their voices clearly, try giving them names. Personifying them makes it easier to recognize their influence and talk back to them. Would you let "Doubtful Daniel" or "Mean Queen" dictate your self-worth? Probably not. Naming them helps detach their opinions from your reality.

What If Art Therapy Doesn’t Work for You?
Not everyone responds to art-based methods. Some people find clarity and reassurance in more structured, logical approaches. If you tend to be more left-brained and analytical, consider these strategies:
Cognitive Reframing – Challenge the evidence. When imposter thoughts arise, write them down and counter them with factual statements. Ask yourself, “What is the evidence for and against this belief?”
Data-Tracking Achievements – Keep a journal or digital file of accomplishments, positive feedback, and measurable successes. Review it regularly to remind yourself of your progress and contributions.
Mentorship and Peer Validation – Seek feedback from trusted colleagues or mentors who can provide objective insights into your abilities and successes. Sometimes, an external perspective helps ground you in reality.
Mindfulness and Meditation – Engaging in mindfulness practices can help reduce overthinking and bring awareness to the present moment, preventing your mind from spiraling into self-doubt.
Shine a Light on Imposter Syndrome
One of the most dangerous things we can do with imposter syndrome is to keep it hidden. Shame thrives in secrecy, and the more we try to suppress or ignore these feelings, the stronger they become. When imposter syndrome stays in the dark, it grows. But when we acknowledge it, speak about it, and expose it to light, it loses its power.
Imposter syndrome cannot survive connection. When we open up about our experiences, we invite other perspectives and allow reality to enter the picture. Give your self-doubt some light, talk about it, write about it, reflect on it. When you share your struggles with a trusted person, you may find that they feel the same way. And in that shared experience, imposter syndrome begins to loosen its grip.
That said, I’m not suggesting you share your exact thoughts carelessly. Boundaries are important, you need to protect your intimate personal development work. What matters is finding a safe, trusted space where you feel supported. Sharing within a small, secure setting allows for meaningful connection while safeguarding your emotional well-being.
Rewiring the Brain: Fact vs. Fear
Imposter syndrome thrives on a distorted narrative, one that emphasizes flaws and downplays achievements. Many of us are quick to dismiss compliments while internalizing criticism. As a friend once put it, we are like Velcro to criticism and like Teflon to compliments.
Does that resonate with you?
The key to breaking this pattern is recognizing and revisiting positive feedback.
Neuroscientists like Dr. Daniel Siegel have confirmed that our brains are highly plastic, capable of change and growth throughout life. This means we can train ourselves to shift our focus from self-doubt to self-affirmation. The next time someone acknowledges your strengths, instead of brushing it off, pause and truly receive it.
Focus on Your Strengths
Your unique talents, skills, and qualities are powerful tools for overcoming self-doubt.
Find Your Strengths: Discover what energizes and excites you.
Book a discovery call with me to debrief your CliftonStrengths results, or email me for access to the assessment and coaching sessions designed to help you integrate these insights into your personal and professional life.
An Invitation to Transform
Art has been a profound part of my own healing journey, and I invite you to explore this path with me. If imposter syndrome weighs you down, you don’t have to navigate it alone.
Through strength-based coaching and creative expression, we will uncover your inner resources, shift self-sabotaging patterns, and build a foundation of confidence and self-trust.
Let’s explore, create, and reshape your narrative, so you can move forward with clarity, calm, and freedom. Reach out today to begin your journey!
More resources:
The Imposter Phenomenon in High Achieving Women: this foundational study by Dr. Pauline Rose Clance and Dr. Suzanne Imes explores the imposter phenomenon among accomplished women, identifying contributing factors such as early family dynamics and societal stereotypes.
Prevalence, Predictors, and Treatment of Impostor Syndrome: A Systematic Review: this comprehensive review examines the prevalence of imposter syndrome, its predictors, and potential treatment options, providing a thorough analysis of existing literature.
Contextualizing the Impostor “Syndrome”: his article delves into the concept of imposter syndrome, discussing how individuals may feel they have attained esteemed roles due to luck rather than competence.
The Impostor Phenomenon at Work: A Systematic Evidence-Based Review: his review focuses on the imposter phenomenon in professional settings, analyzing its impact on work performance and providing evidence-based insight.
Hi, I’m Monika, Strengths Coach, facilitator, social-profit organization leader, and photographer. I’m here to help you own your vision for meaningful growth and transformation, uncover your unique leadership strengths, and empower you and your team to thrive and create lasting impact. Passionate about driving change within, around, and beyond, I love supporting fellow change-makers on their journeys.

I hope you’ll visit often, and I look forward to connecting and working together!
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