6 EQ-Backed Tips to Overcome Imposter Syndrome
Imposter syndrome—it’s that nagging feeling that we don't deserve our successes or that we’re not as competent as others perceive us to be.
According to the American Psychological Association, a staggering 82% of people have experienced this phenomenon at some point in their careers. Whether you’re starting your first job, aiming for a promotion or simply trying to justify your place in a meeting, imposter syndrome can make you feel like a fraud and might even put the brakes on your career growth.
The good news? Emotional intelligence (EQ) can help.
Unlike IQ, which is largely fixed, EQ is a set of skills that can be learned and honed over time. Truity identifies five key facets of EQ—Self-awareness, Other Awareness, Emotional Control, Empathy and Emotional Wellness. Using each of these skills in the right context will give you some actionable ways to combat imposter syndrome.
1. Cultivate Self-Awareness with a “Wins” Journal
Self-awareness is the foundation of emotional intelligence and a powerful antidote to imposter syndrome. For example, when you can identify and name your feelings, and understand why you’re having them, you lay the groundwork for managing and controlling your emotions. That includes the feelings of self-doubt and inadequacy that are central to imposter syndrome.
One great way to cultivate self-awareness is by keeping a “wins” journal. This doesn't have to be an elaborate diary, but rather a simple list of your accomplishments and successes, no matter how big or small. For instance, imagine you feel undeserving of your management role despite leading a successful project. By listing milestones—such as "secured five client approvals in a week"—you will begin to see a pattern of consistent positive results that validates your abilities.
Tip: Reflect weekly and write at least three accomplishments. This practice not only builds the EQ trait of Self-awareness but also quiets negative self-talk, providing concrete evidence of your competence.
2. Build Self-Awareness and Emotional Wellness by Challenging Perfectionism
Imposter syndrome often goes hand-in-hand with perfectionist tendencies. When you are always striving for perfection, you set impossible standards for yourself and feel like a failure when you fall short.
To combat this, work on building emotional wellness, which is where you have a more positive, realistic picture of yourself and your life. Emotional wellness isn’t about striving for flawlessness—it’s about managing your expectations and finding balance.
Here's an example: Suppose you are hesitant to present an idea during a team meeting because it isn’t "perfect." Now look at the same situation again from a position of emotional wellness: you understand that perfection is impossible, and it’s okay to make mistakes or have room for improvement. In fact, the whole purpose of sharing your partially-formed idea is to gather feedback and improve it.
Tip: Ask a trusted colleague or mentor for feedback on your work, focusing specifically on areas where you feel like an imposter. Chances are they will see your strengths and give you constructive criticism that can help build emotional wellness.
3. Ask for Constructive Feedback Using Your Other Awareness
Other Awareness can help alleviate imposter syndrome because it is almost guaranteed that other people do not see situations the same way that you do. Other Awareness describes the ability to understand the emotions of others—are they actually disappointed by your performance or are you just reading too much into their facial expression? What is the real intent behind someone’s statement?
When you’re feeling like an imposter, ask a trusted colleague for constructive feedback. This could be in the form of a quick chat over coffee or even an email asking for specific examples of how you’ve contributed to a project or team. For example, if you're not sure how well you handled a recent project, ask for feedback and listen carefully to the response. You might be surprised at how highly your colleagues think of your work. This outside view can help you reset your internal narrative.
Tip: Regularly schedule check-ins with mentors or managers. Knowing how others see your contributions often highlights strengths you might be downplaying.
4. Use Empathy to Reframe Your Perspective of Others
We often assume that colleagues or peers never experience the same self-doubt, but empathy—the act of understanding and sharing the feelings of others—can dismantle this misconception.
Take Lauren, an MBA graduate managing her first team. She believed her colleagues had everything figured out, and she didn’t measure up. After confiding in a co-worker, she learned that others feel imposter syndrome, too—including her most confident-looking mentor.
Tip: When self-doubt strikes, remind yourself that vulnerability is universal. Open conversations create room for connection and reassurance.
5. Use Positive Affirmations to Build Emotional Control
Imposter syndrome is often accompanied by a flood of overwhelming emotions—fear, insecurity and doubt. It's perfectly normal to feel these emotions, but the key is to learn how to manage them so you don't act on your feelings in a self-sabotaging way.
One technique to build Emotional Control is to use positive affirmations. These are short, powerful statements that help you shift your mindset and cultivate more positive self-talk. For example, when feeling the weight of imposter syndrome, repeating phrases like "I am capable and deserving," or "I have valuable skills and experience" can help combat negative thoughts and put you in a more resilient mindset. Words have power, so choose affirmations that resonate with you personally.
Tip: Write down a few positive affirmations on sticky notes and place them where you will see them frequently—on your desk, bathroom mirror, or even as a screensaver on your phone. Repeat them to yourself whenever imposter syndrome starts.
6. Take Care of Your Emotional Health Through Community Support
Imposter syndrome thrives in isolation, so building Emotional Wellness through community is key. Surrounding yourself with a supportive network—whether peers, mentors, or professional groups—reminds you that you’re not alone.
Whatever stage you are at in your career, consider joining a professional networking group of like-minded individuals. This can provide a sense of belonging and a safe space to discuss challenges, including imposter syndrome. Hearing similar stories and receiving encouragement can give you a broader perspective on your self-doubts.
Tip: Attend industry meetups, participate in forums or join workplace groups to share experiences and gain mutual support.
Step Into Your Confidence Today
By leaning into emotional intelligence, you can reframe your experience of imposter syndrome and approach challenges with greater confidence. Remember, these EQ-centered strategies—whether it’s journaling your wins or leaning on a community—are practices you can build over time.
If you’re eager to gain deeper insights into your own EQ and how to strengthen it, take our free EQ test today. It’s the first step toward understanding yourself better and thriving in the face of imposter syndrome and other, inevitable challenges in your career.
