Most people have struggled with feeling like an imposter or fraud at one point or another. The feelings of self-doubt and fear of being “found out” are much more common than you’d think. When you’re in the depths of imposter syndrome, it can feel like you’re the only person who has ever felt this way, but you aren’t alone! I promise you, other people have felt this way too.
If you’re questioning whether you’re deserving of accolades, if you’re worried about whether you belong somewhere or not, or if you’re inner perfectionist is too loud, try these 3 journal prompts for navigating imposter syndrome.
1. Make a list of all the good and valid things you have to offer.
Keep track of your wins! Wins can mean anything from receiving an academic award to overcoming panic attacks and gaining coping skills. Along with listing your wins, think about what you learned during and after the overall experience? In what ways can you contribute, help, or offer value based on your wins and past experiences? It might help to think of ways inside of the specific area you might be struggling in.
2. Work through your present feelings.
How do you feel right now? Be honest with yourself, there is no wrong answer. If helpful, use a feeling wheel to help identify what emotions are present. After you’ve identified how you feel, validate those feelings with kindness and self-compassion. Know that all feelings are allowed, and all feelings will go. It can be helpful to use “I” statements, for example, “I feel (insert emotion), it’s okay that I feel (insert emotion), and I am allowed to feel (insert emotion).” After validating your emotions, sit with them for 5 to 10 minutes. Notice what happens in your body. Last, ask yourself how you would like to express those emotions? For example, if you’re feeling heightened anxiety, and notice a higher heart rate, and built-up energy in your chest, try standing up and dancing your heart out to a song or two. Pro tip: the real change comes in intention so be sure to place a conscious intention when expressing your emotions.
3. Write a letter to yourself from the perspective of your higher self.
Have you ever noticed how you talk to a friend who is struggling? Usually, when it comes to other people, especially people who we care about, compassion for suffering comes naturally. Why is it that when we speak to ourselves we often lose that gentleness, understanding, and compassion? Through letter writing, and accessing the perspective of your “higher self”, “compassionate self”, or “Self”, you are capable of comforting yourself as you would comfort a loved one. Think of what you would tell a friend who is struggling with self-doubt. If helpful, use affirmations like the ones listed below, and stay kind, compassionate, and understanding. Keep this letter in a special place or make a note on your phone so that it’s easily accessible for the future.
Affirmations for imposter syndrome
I have the skillset and willpower to achieve anything I want.
I belong here.
I recognize my own power and strength.
I am deserving all that is good and kind.
No one is me and that is my power.
I offer a unique perspective to this world.
I am in competition with no one.
I am worthy of love.
I love and accept myself unconditionally.
I have to do nothing to be worthy, I was born inherently worthy.
Want to read more? catch up on our latest blog below!
High-Functioning Anxiety is a complex and often misunderstood experience. The iceberg metaphor serves as a visual representation of the layers of emotions and pressures that people with HFA typically navigate beneath the surface.