THE THOUGHT

I’ve never truly questioned whether I belong in the room—not in the way some people describe it, like a weight that pulls all their confidence into doubt. But that doesn’t mean I don’t understand the feeling. I’ve had my own moments of second-guessing, though they might not sit as heavily or linger as long. I work hard, I see the results, and I try to take the wins at face value.

But I know that’s not the case for everyone. Sometimes, I catch a friend or colleague hesitating, downplaying their own success, or brushing off a compliment like it couldn’t possibly apply to them. And I wonder, what is it that makes someone question the thing everyone else can see so clearly? Maybe it’s not about the praise they’re given, but the story they’ve been telling themselves all along.

How many of us carry the weight of self-doubt while the world sees something entirely different? And how do we begin to rewrite that story—for them, and for ourselves?

THE DIVE

The Science of Self-Doubt

Impostor Syndrome is the nagging feeling that your achievements aren’t real, and one day, someone will find out. It’s surprisingly common—nearly 70% of people experience it at some point. Yet, it feels deeply personal, like a secret you carry alone.

At its core, Impostor Syndrome is a mix of biology, psychology, and societal pressures. Our brains, wired for survival, are constantly scanning for threats. For many, failure or rejection feels like a threat. Even success can trigger the brain’s fear center, the amygdala, flooding you with stress hormones as it braces for judgment. That’s why even a compliment can feel like a trap.

Then there are the mental traps we set for ourselves—cognitive distortions that twist reality:

• Perfectionism: A small mistake feels like total failure.

• Catastrophizing: A minor error becomes a disaster in your mind.

• Personalization: Success? That’s just luck, not your effort.

These patterns make it hard to see your wins for what they are: earned.

And it’s not just in your head. Cultural pressures amplify these feelings. Societal norms and stereotypes often push underrepresented groups—women, minorities, first-generation professionals—to prove their worth over and over. Add the highlight reels of social media, and it’s no wonder self-doubt thrives.

Impostor Syndrome isn’t just a personal struggle; it’s a reflection of how our thoughts, emotions, and environments collide.

THE PRACTICE

Turning Self-Doubt into Self-Belief

The good news? The same brain that fuels your doubts has the power to change. Thanks to neuroplasticity, your brain can adapt and reshape how you respond to self-doubt, loosening the grip of impostor syndrome over time. It starts with small, intentional habits that build resilience.

Here are three strategies to help quiet your inner critic:

• Reframe Your Self-Talk: Pay attention to your inner dialogue, especially in high-pressure moments. When you think, “I’m not good enough,” pause and ask, “What’s the evidence for this?” These thoughts often exaggerate fears and ignore strengths. Replace them with affirmations like, “I don’t know it all, but I can learn.”

• Celebrate the Wins: If you tend to downplay successes, start a 'win log.' Write down anything that went well—finishing a tough project, navigating a challenging day, or even small victories. Over time, these entries become proof of your competence, countering self-doubt with tangible evidence.

• Build a Support System: Share your feelings with trusted people. Talking about doubts often brings clarity, and you’ll likely find others feel the same way. Honest conversations normalize self-doubt, and outside perspectives can remind you of your strengths when you can’t see them yourself.

The stories we tell ourselves shape how we see the world—and our place in it. Self-doubt doesn’t define you; it’s just a habit of thinking. With small, consistent steps, you can challenge those thoughts, celebrate your wins, and start to believe in the strengths others already see in you.