What Causes Impostor Syndrome and 5 ways to Overcome It

“I am an impostor; My Dutch is not as good as people think.”

These were two of my favorite sentences during the past year. As a migrant, I often doubted my language skills despite receiving positive feedback.

This behavior of feeling like a fraud is called Impostor Syndrome (IS). Nearly 70% of people have experienced it at least once in their career, according to a study by Walr, a tech company in the UK.

It was complicated to understand what causes Impostor Syndrome or why I felt an unmistakable sensation that my results were merely due to luck.

Whether I was studying the language consistently, paying for expensive courses, or putting in the effort, I felt like a fraud. (Find out here the easiest way to learn Dutch.)

So, what causes Impostor Syndrome? Why is it so complicated to accept positive reinforcement or, even more complex, to believe that your hard work is paying off?

There could be a couple of answers to that:

• Work environment.
• Your upbringing.
• Traumatic experiences.

In this blog, you’ll explore the causes of Impostor Syndrome in-depth, learn from a real-life example, and explore actionable steps to reclaim your confidence and identity.

Who Can Suffer from Impostor Syndrome?

According to Sheaba Chacko, a Licensed Professional Counselor and Mental Health Service Provider, impostor syndrome is a pattern of doubting one’s abilities and feeling like a failure, even when one’s performance is adequate or above average.

Multiple studies have shown that most people have suffered from impostor thoughts at some point in their lives.

• Asana, a company specializing in work management, revealed in its investigation, The Anatomy of Work Global Index, that nearly two-thirds (62%) of knowledge workers worldwide experience IS.

• Similarly, Walr found that 70% of participants in their investigation working in the tech sector across the UK, US, and India have felt self-doubt or like an imposter at some point in their professional lives.

The conclusions are consistent regardless of the study’s location: Impostor Syndrome can happen to anyone.

What Causes Impostor Syndrome?

IS often stems from internal experiences and past events. Chacko explains that what causes Impostor Syndrome can be triggered by childhood trauma and is more common among in:

• Firstborns.
• Only children.
• People who grew up poor.
• Anybody who identifies with a minority group.
• Kids raised by a single parent.

Chacko explains that trauma manifests in one of two ways from a behavioral perspective. Either you overdo things to feel enough or excessively plan without trying.

• Overdoers often feel undeserving of success, attributing their achievements to luck despite working twice as hard. IS becomes a significant obstacle, making it difficult to believe that dreams are attainable.

• Alternatively, like me, you may not do enough because you believe failure is inevitable. In this case, IS manifests as endless planning, perfectionism, and a reluctance to take action.

My Journey with Impostor Syndrome-A Story You Might Relate To

The day my dad died, I had the most profound realization of my life. I was there with my four siblings, sharing why our dad was proud of us. – I did not have any clue about my case. Was my dad ever proud of me? –

Since childhood, I have felt like I was not enough for my father, and this feeling has followed me into my career.

• In my first role as a Communicator, my ex-boss said, -I think you chose the wrong career.- Another man made me feel I wasn’t enough.
• Later in my internship, this pain resurfaced when my previous boss told me I was not good at writing. – Great! Second try, second fail, I said to myself-

These two painful comments exposed a deep-seated issue: I never truly believed in myself. And this was shown in my performance.

5 Ways to Overcome Impostor Syndrome

Social media pushes us to measure success by others’ standards. We idealize wealth, beauty, and even the realities of migration. As a result, we begin to question our worth and inner confidence when compared to others.  

As a migrant, the continuous race to fit into a new society, the need to adapt quickly, or the idealization of restarting a life can often lead to significant Impostor Syndrome. However, this context would not determine your success.

On the contrary, the actions you start to take today will free you from the grip of Impostor Syndrome.

1. Be proactive instead of reactive: Ask for help because you want it, not need it. Instead of dismissing your trauma, acknowledge it. Focus on your desires and true self instead of feeling shame or trying to meet others’ expectations.
2. Concentrate on the step-by-step process rather than the fear: We’ll always feel some fear when focusing too much on the goal instead of dividing actions into microtasks. By celebrating small wins, the fear of failure starts to diminish.
3. Learn to embrace your failures: If you were raised in a family that only shared achievements after they were successful, you might fear admitting that you’re human and capable of failure. We’re often surrounded by toxic positivity. Remember that failure is part of success.
4. Celebrate achievements out loud: Take every opportunity to acknowledge your accomplishments. Did you manage to order coffee in another language? Did you have a job interview in another country? Did someone admire your talent? Celebrate it! Own it and believe that you deserve it.
5. Eliminate the word “perfection.” What is perfect, and for whom? Improvement comes with many attempts, not in the first week of a new job. Never stop being a learner.

Conclusion

Understanding and addressing what causes Impostor Syndrome can reclaim your confidence, fully integrate into your new community, and continue growing personally. Our capacity becomes more evident when we shift focus from the gaps to the small wins.

Studies have shown that no matter where you come from, your gender, or the color of your skin, everyone can feel like an impostor at times. What causes Impostor Syndrome are previous experiences that made you question your worth. While society demands excellence, your goal should be to define what’s best for you.

Healing from trauma begins when we acknowledge our past struggles and recognize that they are continuously holding us back from future growth. As a migrant, you may always feel like an outsider, but that should be your greatest strength. You can adapt to multiple cultures and bring light to the new place you call home.

Have you faced Impostor Syndrome in your journey as a migrant? Share your story in the comments below—I’d love to hear from you.