Managing Imposter Syndrome: 7 Practical Ways You Can Take Control Today
Sonja Cronjé
April 22, 2025
In this Article:
Introduction
Imposter syndrome – the persistent feeling of being a fraud despite clear evidence of competence – is incredibly common in healthcare. Many skilled professionals quietly battle self-doubt, questioning whether they truly belong. If you’ve ever felt this way, you’re not alone.
In this post, we’ll explore seven practical, immediate strategies you can start using today to navigate imposter syndrome when it flares up. And in a future post, we’ll dive deeper into long-term strategies for building authentic, lasting confidence.
7 Ways to Take Control Of Your Imposter Syndrome Today
1. Recognise and Name It
The first step in managing imposter syndrome is simply acknowledging it when it appears. That voice telling you, “I’m not good enough” or “I don’t belong here” isn’t a sign of inadequacy – it’s just imposter syndrome doing what it does best: casting doubt where it doesn’t belong.
Naming imposter syndrome makes a real difference. Research from Cognitive Behavioural Therapy (CBT) shows that identifying and labelling emotions reduces their intensity, making them easier to manage. Instead of spiralling into self-doubt, you can step back and think, “Ah, this is imposter syndrome talking.” This small shift creates distance between you and the feeling, making it more manageable.
Mindfulness techniques reinforce this approach. By staying present – whether through deep breathing, observing your thoughts, or grounding yourself with physical cues – you can respond with curiosity instead of fear.
By recognising imposter syndrome for what it is – a common, manageable experience – you take away its power. Once you name it, you’re better equipped to respond effectively.
2. Challenge Automatic Negative Thoughts
Imposter syndrome thrives on automatic negative thoughts (ANTs) – those reflexive, self-critical beliefs that can appear out of nowhere. Thoughts like, “I don’t deserve to be here,” “I just got lucky,” or “Everyone else is more competent than me” often distort reality and fuel self-doubt. Remember: just because you think it, doesn’t mean it is true!
When self-doubt creeps in, ask yourself:
What’s the evidence? Do I have real proof of being a fraud, or is this just my inner critic talking?
Would I say this to a colleague or friend? If not, why say it to myself?
What’s a more balanced way to look at this? Instead of thinking, “I’m not good enough,” try, “I’ve worked hard to be here, and I have the skills to handle this.”
Reframing doesn’t ignore the challenges you face – it helps you acknowledge them without letting self-doubt overshadow your abilities. Over time, this practice weakens imposter syndrome’s hold, making it easier to respond with logic and confidence instead of fear.
3. Set Ambitious, Achievable Goals
Imposter syndrome intensifies when expectations feel overwhelming or unclear. Counter this by setting clear, achievable goals that build confidence step by step. Instead of aiming for an abstract idea of success, break your objectives into manageable tasks that make progress feel tangible.
The SMART goal framework is a great tool for this:
Specific: Define your goal clearly, e.g. “Ask for feedback from a senior colleague after my next three patient handovers.”
Measurable: Set clear success criteria, like “Complete three observed assessments in the next month.”
Achievable: Choose challenging yet attainable goals – progress is key, not perfection.
Relevant: Align goals with your professional development.
Time-bound: Set a realistic deadline to stay on track.
Breaking large goals into smaller steps reduces overwhelm. For example, rather than aiming to “become a confident leader,” start with “I’ll contribute one idea at the next department meeting.” Each small win builds momentum and reinforces self-belief.
Visualisation can also enhance performance. Mentally rehearsing success – whether it’s presenting in a meeting or performing a procedure – has been shown to improve real-life outcomes. When imposter syndrome strikes, visualise yourself succeeding, handling challenges with confidence, and recognising your competence.
By setting realistic goals and visualising success, you turn imposter syndrome from an overwhelming force into something you can actively manage.
4. Take Action – Before You Feel Ready
A major trap of imposter syndrome is waiting to feel confident before acting. The reality? Confidence often follows action – not the other way around. If you wait until you feel 100% ready, you might never move forward.
Think of growth as stepping out of your comfort zone and into the growth zone. The comfort zone feels safe, but it can keep you stuck. The growth zone is where you take on manageable challenges that help you build confidence and develop new skills. It might feel uncomfortable, but that’s where progress happens.
The key to overcoming imposter syndrome isn’t overthinking – it’s taking action. Each time you take action – whether it’s speaking up in a meeting, presenting a case, or trying something new – you’re proving to yourself that you can handle difficult situations. Over time, what once felt intimidating becomes second nature.
5. Create a ‘Confidence File’
Imposter syndrome can make it easy to forget your strengths, especially in high-pressure fields like healthcare. A simple yet powerful way to combat this is by creating a ‘Confidence File’ – a dedicated space to document your achievements and moments of positive impact.
Why it Works
We often focus on what went wrong, rather than what went right. A ‘Confidence File’ gives you a tangible reminder of your competence, providing concrete evidence when self-doubt creeps in.
How to Build Your Confidence File
Track Daily Wins: At the end of each day, note one or two positive moments, big or small – like a patient’s thanks, a challenging case you handled well, or a skill you improved.
Save Positive Feedback: Screenshot or save emails, messages, or notes from colleagues or patients that acknowledge your contributions.
Seek Input from Trusted Colleagues: Ask a mentor or peer for feedback on your key strengths – they often see what you overlook.
Explore Your Strengths: Tools like Gardner’s Theory of Multiple Intelligences or the VIA Character Strengths Test can help you identify and leverage your strengths.
Make It a Habit
Regularly revisit your ‘Confidence File’ – before performance reviews, presentations, or other high-stakes moments.
Reflect on your progress weekly or monthly. Seeing how far you’ve come boosts motivation and confidence.
Share small wins with trusted peers to normalise success conversations.
By recording even the smallest successes, you build a reservoir of confidence. When imposter syndrome strikes, your ‘Confidence File’ becomes a powerful reminder of your skills, growth, and potential.
6. Stop Comparing Your ‘Behind-the-Scenes’ to Others’ ‘Highlight Reels’
It’s easy to fall into the comparison trap – whether in hospital corridors, on social media, or among peers. But comparing your struggles and doubts to others’ polished moments can fuel imposter syndrome.
The Harmful Effects of Comparison
Comparison steals joy. We often measure ourselves against visible successes, but we rarely see the full picture. We don’t know the late nights, the self-doubt, or the challenges others face.
Social media magnifies this, showing only career milestones and triumphs – creating the illusion that others are always at their best. The truth? Everyone faces moments of uncertainty.
Focus on Your Own Journey
Instead of comparing, focus on your own growth. Reflect on your unique experiences and skills. Your worth isn’t defined by others; it’s about the small steps you take each day to improve, learn, and contribute.
Healthcare is vast and every contribution, big or small, matters. Celebrate your own journey – it shapes who you are as a professional, and no one else’s path can replicate that.
7. Engage in Professional Coaching
Professional coaching can be a powerful tool for managing imposter syndrome. As a healthcare professional, you’re constantly giving your best to others, but who’s giving that same level of attention to you? Through coaching, you can shift your focus from self-criticism to trusting your abilities.
Why Coaching Works for Imposter Syndrome
Coaching isn’t just about setting goals; it’s about working through the mindset and emotional barriers that hold you back. A skilled coach helps you clarify your strengths, values, and career goals, which are essential for overcoming the feelings of inadequacy often tied to imposter syndrome. Coaching doesn’t just address the surface-level symptoms of imposter syndrome – it works to shift the beliefs and habits that fuel it.
The Value of Ongoing Support
Imposter syndrome isn’t something that disappears overnight, and regular check-ins with a coach keep you accountable and allow you to track progress and celebrate small wins.
Working with a coach who understands the pressures of healthcare can be a game-changer in building authentic confidence based on real progress.
If you're curious about how coaching can support your growth, why not book a discovery call with me? It’s a relaxed conversation where we can discuss your goals and see if coaching might be the right fit for you.
Conclusion
Imposter syndrome can feel overwhelming, but these strategies offer a powerful starting point for managing it. By taking small, deliberate actions – whether it’s recognising and naming your feelings, challenging negative thoughts, or celebrating your achievements – you can start building a foundation of genuine confidence right now.
Remember, managing imposter syndrome isn’t about achieving perfection; it’s about making steady progress. Each step you take, no matter how small, brings you closer to embracing your true potential. So, why wait? Choose one or more of these strategies to put into action today, and notice how they help shift your mindset and confidence.
Stay tuned for our next blog, where we’ll dive deeper into longer-term strategies that help you maintain sustainable confidence and truly embrace your strengths over time.
Start small, take action, and remember: You are more than capable.