IMPOSTER SYNDROME
Regulation Strategies
IMPOSTER SYNDROME
Journal Prompts for when you’re feeling imposter syndrome…
Journaling can be a powerful way to work through imposter syndrome by helping you question negative thoughts and acknowledge your worth. Use these prompts as a chance to reflect, gain perspective, and remind yourself that you’re far more capable than you may realize.
Where do you feel this feeling in your body? How does it show up physically for you?
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion.
Write about a recent accomplishment that made you feel proud. Reflect on why you think you succeeded and what skills or qualities you brought to the table. Remind yourself that you deserve to celebrate your achievements.
Explore any negative thoughts or self-doubt that arise when you feel like an imposter. Write these thoughts down and challenge them with evidence of your skills and accomplishments. Remember, you’ve worked hard to get where you are, and your achievements are not just luck.
Describe a time when you received positive feedback or recognition from others. How did their words make you feel? Use this prompt to remind yourself of the impact you've had on others and the value you bring to your work and relationships.
Write about a time when you felt like an imposter but later realized you were more capable than you thought. What lessons did you learn from this experience? Use this prompt to recognize your resilience and growth.
Imagine yourself free from the burden of imposter syndrome. How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success.
Reflect on your unique strengths and how they’ve helped you overcome challenges in the past. How can you use these strengths to propel yourself forward, despite any doubts?
When you compare yourself to others, what do you see as your own areas of strength that make you stand out? Use this prompt to focus on your own journey and the skills that set you apart.
Ask yourself if this feeling based on facts, assumptions, or fears about the future.
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s causing you to feel this way - but dont ’t send it. Just allow yourself to sit with the feelings.
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
What would I need to release or reframe your imposter syndrome? Consider what changes, conversations, or shifts would help you move past this feeling. What action can you take to address the issue?
What would I tell a friend who is feeling imposter syndrome?
What happens when you hold in your feeling? How does it make you feel mentally and physically?
How does this emotion align with my values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
What resources, people, or strengths can I rely on to support me through this concern?
What small step can I take today to reduce the intensity of my imposter syndrome?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Reframe Negative Self-Talk:
What & Why it works: Reframing negative self-talk helps shift your mindset from self-doubt to self-recognition, boosting confidence and reminding you of your abilities.
How to practice: When imposter syndrome hits, remind yourself of past successes or qualities you admire about yourself. Focus on the progress you’ve made rather than what you haven't achieved yet.
Discover the power of positive self-talk and learn practical tips for incorporating it into your daily routine.
To fuel personal growth and success …
Celebrate Yourself -
What & Why it Works: Celebrating yourself means giving credit to both the big wins and the small moments that matter. When you take the time to celebrate your wins, no matter how small, you create a positive shift in your mindset. Research shows that acknowledging your accomplishments releases dopamine, the "feel-good" hormone, giving you a boost of confidence and reinforcing your belief in your abilities.
How to practice: Reflect on your wins, strengths and everything you value and appreciate about yourself. Take a moment to jot down at least one win from your day, week, or even month—big or small. It could be something as simple as completing a task, making a tough decision, or just showing up for yourself when it mattered.
Explore prompts and tips to help you move past imposter syndrome and step into your true value.
Self-Compassion Practice
What & Why it works: Practicing self-compassion helps you reduce self-criticism and embrace a kinder, more understanding approach to your feelings, which eases the emotional burden of imposter syndrome.
How to practice: Pause and speak to yourself with empathy, acknowledging that it’s okay to have self-doubt and that you’re doing your best, just like anyone else would in the same situation.
Uncover the transformative benefits of self-compassion and explore simple practices to nurture a kinder, more resilient you—
Breathing Exercises…
4-7-8 Breathing
What it is & Why it Works: The 4-7-8 pattern helps activate your parasympathetic nervous system, reducing stress and anxiety, while allowing you to center yourself and quiet the negative thoughts that come with imposter syndrome.
Tip: This exercise can be done anywhere and is especially helpful before a stressful meeting or when you're struggling to fall asleep.
How to Practice:
Sit comfortably with your back straight.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8, making a soft "whoosh" sound.
Repeat this cycle for 4–8 rounds, focusing on the breath and the counting to steady your mind.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.