How to Overcome Imposter Syndrome as an Adult Learner

Most people experience imposter syndrome — also known as imposter phenomenon — at some point in their lives. It may present as a persistent feeling of self-doubt, a belief that success is undeserved, or a fear of being uncovered as a fraud, even when there’s clear evidence to the contrary.

While it's a common phenomenon, university students, in particular, are susceptible to imposter syndrome. One study revealed that 48% of students experienced frequent imposter feelings, and 22% experienced them intensely.

It can be normal for adult learners balancing education with work, family, or a major life transition to feel out of place; however, it’s important to recognize if those feelings morph into a sense of inadequacy and become disruptive to their academic experience since this may indicate imposter syndrome.

This article will explore how to recognize, manage, and overcome imposter syndrome as an adult learner.

What Is Imposter Syndrome?

Imposter syndrome isn’t a formal clinical diagnosis but a psychological experience. It refers to a belief that one’s achievements aren’t the result of intelligence, ability, or hard work, despite evidence of success, but rather due to external factors such as luck, timing, or others’ mistaken perceptions.

A person struggling with imposter feelings often believes they have deceived others into thinking they’re more competent than they really are. These individuals may feel like they’re simply faking it and fear being exposed as intellectually fraudulent, even in the face of clear evidence of success.

Imposter syndrome may also be accompanied by feelings of anxiety, which can cause people to struggle deeply when faced with failure.

Individuals with imposter syndrome might internalize thoughts such as:

• “I’m a fake.”
• “I don’t deserve to be here.”
• “I’m not smart enough.”

One particularly challenging aspect of imposter syndrome is its cyclical nature. It can often drive individuals to overcompensate for their misplaced feelings of inadequacy by overworking and overextending themselves, which can lead to burnout. However, when their efforts are rewarded — by getting good grades, for example — the validation can relieve feelings of imposter syndrome, but this is often fleeting. Rather than internalizing their success, individuals may attribute it to luck or an error in judgment by others. This reinforces their self-doubt, and the imposter cycle begins again.

Left unaddressed, imposter syndrome can take a toll on academic and emotional well-being, making it hard for a person to enjoy any accomplishment and actualize their full potential. Studies have shown that imposter feelings can have a long-term impact on decisions related to education and career.

>>Learn More: The College Student's Guide to Depression

Causes of Imposter Syndrome

High-pressure environments or situations — such as returning to school as an adult learner — can trigger imposter syndrome to resurface, especially for individuals with past experiences fueling persistent self-doubt.

Specific factors contributing to imposter syndrome may include:

• Personality: Individuals who are highly anxious, prone to stress, or perfectionistic are more likely to experience imposter syndrome. Low self-esteem can also play a significant role.
• Early family influence: Childhood experiences, including overprotective or controlling parenting and inconsistent praise or criticism, can contribute to imposter feelings later in life.
• Feelings of being different: Being noticeably different from peers — whether in terms of race, gender, age, or socioeconomic status — can increase vulnerability to imposter syndrome.
• Social media: Consistent exposure to others’ curated success online can trigger imposter thoughts and may lead to anxiety, self-doubt, and decreased self-esteem.
• Setting: Competitive or exclusive environments can fuel imposter syndrome by causing individuals to question their place and feel undeserving of success.

Signs of Imposter Syndrome

Recognizing the signs of imposter syndrome is the first step toward addressing and overcoming it. While these symptoms can vary by individual, many adult learners experience common patterns of thought and behavior.

Common imposter syndrome signs may include:

• Persistent self-doubt: Many individuals fall into a repeating pattern where self-doubt and anxiety take over whenever they face a new task or assignment. This often leads them to either excessively prepare or delay the task until the last minute, followed by a stressful rush to complete it. Afterward, instead of celebrating success, they tend to dismiss it, attributing their success to luck. This leads to the same anxious feelings the next time challenges arise, creating a loop of pressure and insecurity.
• Perfectionism and unrealistic standards: Some people strive to be the absolute best at everything. While this drive can be motivating, it often results in disappointment and shame when mistakes happen or goals aren't met. When surrounded by highly capable peers, perfectionists may question their own worth, feeling disheartened and minimizing their own accomplishments.
• Fear of failing: For some, failure can bring feelings of shame. The fear of being seen as incompetent can lead individuals to overwork and overprepare to avoid falling short. This internal pressure reinforces the belief that even a small mistake will reveal them as an imposter and undeserving or unqualified.
• Discrediting any achievement: Individuals with these thought patterns often have a hard time accepting compliments or acknowledging their talents. Rather than seeing success as a result of hard work and ability, they attribute it to factors other than personal ability. This goes beyond humility and reflects a deeper discomfort with owning one’s accomplishments.
• Fear of succeeding: Some individuals fear that their success will cause people to have increased expectations of them. This added pressure may lead to worries about maintaining performance or being exposed as a fraud.

Imposter syndrome can have wide-reaching impacts, affecting overall quality of life. The continuous self-doubt, fear, and overcompensation associated with imposter syndrome can lead to:

• Anxiety
• Depression
• Stress
• Burnout
• Low self-esteem
• Delayed personal growth
• Relationship strains

For adult learners — often balancing work, family, and school — the emotional burden of imposter syndrome can be especially draining, and research shows it may also hinder academic performance.

Strategies to Overcome Imposter Syndrome

Imposter syndrome can be managed and possibly overcome with intentional strategies and self-awareness. Making health and wellness a top concern throughout one’s academic journey can be crucial for success.

Six strategies for overcoming imposter syndrome include:

1. Opening Up

Talking to trusted mentors, professors, friends, or classmates can reduce the power of imposter thoughts. Verbalizing self-doubt often leads to validation and reassurance that others have similar experiences.

2. Accepting Positive Feedback

A person with imposter syndrome often deflects compliments or downplays recognition. Responding to praise with a simple “thank you,” even if it feels uncomfortable, helps retrain the brain to internalize success and build self-confidence over time.

3. Creating a Record of Accomplishments

Maintain a record of compliments, achievements, and moments of pride. This can provide evidence of personal abilities during moments of doubt.

4. Engaging in Positive Self-Talk

When imposter thoughts creep in, try positively reframing them. For example, replace “I’m not good enough” with “I’m still learning and growing.” Reframing setbacks as learning experiences rather than proof of inadequacy can change internal dialogue.

5. Getting Comfortable Being Uncomfortable

Fear of failure often keeps individuals from achieving goals. Trying new things and being ready to face failure are important for growth.

6. Practicing the SBNRR Technique

Mindfulness-based approaches, such as the SBNRR technique, are powerful tools for responding to imposter thoughts. The technique includes these steps:

• Stop: Interrupt negative thinking.
• Breathe: Take a few deep breaths.
• Notice: Acknowledge thoughts without judgment.
• Reflect: Contemplate where the thought came from and whether it’s rooted in truth.
• Respond: Choose a supportive, self-affirming response.

While combating imposter syndrome can take time and persistence, building resilience through mindfulness, reflection, and social support can significantly reduce its impact.

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