How to Overcome Impostor Syndrome as a Highly Sensitive Person

As a highly sensitive person (HSP), you may have experienced impostor syndrome at some point in your life.

Impostor syndrome is a common phenomenon where people doubt their accomplishments and fear that they will be exposed as frauds.

For us HSPs, this can be especially challenging because of our sensitivity to criticism and tendency to compare ourselves to others.

But don’t worry, you are not alone in feeling this way. Many successful and talented people also struggle with impostor syndrome.

The good news is that there are ways to overcome it and regain confidence in yourself and your abilities.

In this article, we’ll discuss some practical tips on how to overcome impostor syndrome as a highly sensitive person.

If you’re ready to stop undermining your achievements, create a positive mindset, and genuinely acknowledge and celebrate your successes, you’re in the right place.

Let’s get started!

What Is Impostor Syndrome?

Impostor syndrome, also known as the Imposter Phenomenon (IP), was first identified in 1978 by Dr. Pauline Rose Clance and Suzanne Imes.

It’s characterized by a constant feeling of inadequacy and the false belief that one’s achievements are not truly deserved.

When Clance and Imes first described the impostor phenomenon, they believed that it was limited to women only, especially high-achieving ones.

But after more research, it became clear that it can affect people from all walks of life, regardless of their background, gender, or accomplishments.

Impostor syndrome is a cognitive distortion. Dr. Aaron T. Beck and David D. Burns, MD define it as the development of irrational thoughts and beliefs that are consistently reinforced over time.

These distorted patterns of thinking often lead to false or untrue beliefs about one’s abilities and potential, which can have damaging effects on one’s psychological well-being.

HSPs (highly sensitive people) are particularly vulnerable to this phenomenon due to their sensitivity to criticism and tendency to compare themselves to others.

Those experiencing impostor syndrome often attribute their successes to external factors rather than acknowledging their own skills and hard work, leading them to feel like frauds.

Learn more: 7 Signs You Are a Highly Sensitive Person & How to Cope With It»

People experiencing impostor syndrome feel constant fear and anxiety of being exposed as frauds, even when there is sufficient evidence to prove otherwise.

The Five Personality Types of Impostor Syndrome

Dr. Valerie Young, an award-winning author and globally recognized expert on impostor syndrome, has worked with hundreds of thousands of people.

Through her research, she has identified 5 distinct personality types associated with impostor syndrome, which are:

1. The Perfectionist

People who experience impostor syndrome as a “perfectionist” feel the need to excel in every aspect of life and work, constantly striving for flawlessness.

Anything less than perfect is deemed a failure or inadequacy, causing them to doubt their own competence. This fear of failure leads to feelings of unworthiness and undeserving of recognition or success.

Perfectionists persistently feel like they are frauds and are terrified of being evaluated by others.

Any form of criticism only reinforces their core belief that they cannot meet their high standards. As a result, they tend to overwork themselves and dedicate an excessive amount of time to prepare and ensure everything is perfect.

Yet, despite their efforts, they never feel truly worthy of praise for their accomplishments. Often, they dismiss any praise or success as mere luck.

Negative self-talk is a common characteristic among perfectionists. They constantly tell themselves that they are not good enough, leading to feelings of inadequacy and self-doubt.

Their focus on meeting impossible standards often results in negatively impacting their mental well-being.

Read more: How to Build Self-Care Practices Into Your Daily Life»

Perfectionists also have a strong need for control, as they feel that being in control is necessary for achieving perfection.

However, this need for control can lead to anxiety and stress when things do not go according to plan or are out of their control.

2. The Natural Genius

The “natural genius” holds a false belief that great skills or intelligence exempts them from struggling or putting in much effort to accomplish tasks or achieve success.

As a result, they often set unrealistic expectations on themselves, expecting flawless performance from the get-go, without the need for practice or learning.

If they make mistakes or encounter challenges, they become overly self-critical and start questioning whether they’re as naturally gifted as other people.

Their false belief that being a genius implies never making mistakes often leads to a strong fear of failure. Consequently, they may procrastinate or avoid tasks because they can’t cope with disappointments.

Natural geniuses also hesitate to seek help from others, fearing it might reveal their lack of real talent.

And they often compare themselves to others they consider naturally gifted, which can lead to feeling even worse about themselves.

Even when they achieve success, they tend to downplay the hard work and effort they’ve put in.

3. The Soloist

The “Soloist” firmly believes in achieving success on their own, without any support from others. Asking for help is perceived as a sign of incompetence, so they avoid it.

They need to prove their complete self-reliance to themselves and others. This desire to demonstrate their capability means they refuse to seek help, even when overwhelmed and stressed.

They fear that asking for help would expose them as impostors.

It’s normal for soloists to isolate themselves since they’re convinced they can outperform others.

However, they still attribute any achievement or success to luck, good timing, or other external factors.

4. The Expert

The “Expert” believes in mastering a subject and having comprehensive knowledge before considering themselves competent or qualified.

If they don’t have all the answers, they fear being exposed as frauds.

Feeling reluctant to pursue something without gathering enough information, Experts may avoid seeking new opportunities or taking risks.

They continuously seek validation from others to reassure themselves of their competence.

Even after achieving success or recognition, they still doubt that it resulted from their hard work and skills.

5. The Superhuman

The “Superhuman” experiences constant pressure to achieve success in all areas of their lives. They hold unrealistic expectations of themselves, falsely believing they must handle everything perfectly.

If they fail for any reason, they immediately feel like impostors.

Oftentimes, they take on more tasks and responsibilities than they can handle.

Their drive comes from a desire to prove to both themselves and others that they are competent at work, in relationships, and their roles as friends, partners, or parents.

They usually set very high standards for themselves. And if they fail to handle things perfectly, they experience guilt and shame, believing they’ve let others down.

It’s common for superhumans to neglect their well-being by prioritizing other people’s needs over their own.

Even when they’re struggling to keep up, they’re careful not to reveal any sign of weakness or vulnerability. This habit of taking on more than they can handle often leads to exhaustion and burnout.

What Causes Impostor Syndrome?

Impostor syndrome is caused by a combination of internal and external factors.

One of the main underlying causes of impostor syndrome is perfectionism.

People who struggle with impostor syndrome tend to have high standards for themselves and fear falling short of them.

This fear can lead to constant self-doubt and feelings of inadequacy.

Another common cause is the “lone genius” myth perpetuated by society. We are often taught that success comes from individual talent and intelligence rather than hard work and collaboration.

This can lead people to believe that their success is solely based on their natural abilities, rather than their efforts.

Read more: The Importance of Learning New Things in Life»

In addition, people who belong to underrepresented groups may be more prone to experiencing impostor syndrome due to societal stereotypes and biases.

These external pressures can further contribute to feelings of self-doubt and unworthiness.

Impostor Syndrome Among Highly Sensitive People

Highly sensitive people (HSPs) are individuals who have a heightened sensitivity to external stimuli and tend to process information more deeply.

They may also feel emotions more intensely and be more aware of subtleties in their environment.

For HSPs, experiencing impostor syndrome can be particularly challenging.

Their heightened sensitivity can make them more prone to internalizing criticism and feeling like they don’t measure up to others’ expectations. Additionally, their tendency towards perfectionism can amplify these feelings.

Learn more: How to Deal with Criticism as a Highly Sensitive Person»

However, being highly sensitive does not mean that one is destined to experience impostor syndrome. HSPs can learn strategies for managing their sensitivity and combatting impostor feelings.

This may include setting realistic expectations for themselves, practicing self-compassion, and seeking support from others.

How to Overcome Impostor Syndrome

If you are someone who struggles with impostor syndrome, know that you are not alone. Here are some strategies that can help you cope:

Accept Your impostor syndrome

The first step in dealing with impostor syndrome is acknowledging that it exists. Recognize that your feelings of self-doubt are not a reflection of your abilities or worth, but rather a common experience shared by many others.

reframe negative thoughts

Challenge your negative thoughts by reframing them in a more positive light. Instead of thinking “I’m not good enough,” try “I am capable and have unique strengths.”

celebrate your achievements

HSPs often struggle with self-criticism and downplaying their achievements. So make a conscious effort to celebrate your successes, no matter how small they may seem.

set realistic goals

As an HSP, you may have high expectations for yourself, which can contribute to feelings of impostor syndrome. Instead, set realistic and achievable goals for yourself, and recognize that perfection is not attainable.

Accept mistakes as part of the learning process

It’s natural to make mistakes, and they can often lead to valuable lessons. So instead of beating yourself up over mistakes, try to see them as opportunities for growth and learning.

seek support and talk about how you feel

Talking about your feelings of impostor syndrome with trusted friends, family members, or a therapist can help you gain perspective and receive support. Remember, it’s okay to ask for help when you need it.

focus on your strengths

Impostor syndrome can make you feel like a fraud, but it’s important to remember your strengths and accomplishments. Make a list of your positive qualities and refer back to it when you start doubting yourself.

embrace continuous learning

Instead of feeling like you need to know everything, embrace the fact that learning is a lifelong process. Be open to new experiences and don’t be afraid to ask questions or seek out knowledge from others.

practice self-compassion

Be kind to yourself and practice self-compassion. Treat yourself with the same kindness and understanding that you would show a loved one who is struggling with impostor syndrome.

remember that you are not alone

Lastly, remember that feelings of impostor syndrome are common among HSPs and many others. You are not alone in your struggles and it’s important to remind yourself of this when those feelings arise.

By implementing these strategies and being mindful of your thoughts and emotions, you can learn to manage impostor syndrome and thrive as a highly sensitive person.

Remember, it’s okay to not be perfect and to ask for help when you need it. You are capable and deserving of success.

So don’t let impostor syndrome hold you back from reaching your full potential.