5 Steps to Imposter Syndrome Success: Strategies to Overcome Imposter Syndrome

Imposter Syndrome is something that many people experience, but for AAPI individuals, it is often exacerbated by the societal and cultural pressures we face. However, it is possible to overcome imposter syndrome with the right strategies. In this post, I’ll share five key strategies I learned from Farah Bala during a recent workshop on managing imposter syndrome using the GAIL approach (Gremlins, Assumptions, Interpretations, and Lies)—an approach that helped me better understand how to address and confront negative thought patterns. I first encountered this framework during the Asian American Women in Leadership workshop, and it’s been invaluable in understanding imposter syndrome’s impact.

Five steps to help you succeed in overcoming imposter syndrome as taught during the workshop by Farah Bala

Recognize Where Imposter Syndrome Comes From

Imposter syndrome doesn’t come from anywhere. It is often the result of external societal pressures, cultural expectations, and internalized messages we receive throughout our lives. While it transcends gender and identity, the model minority myth and other pervasive stereotypes can amplify AAPI individuals’ feelings of self-doubt and inadequacy. These external pressures create internal beliefs that may cause you to question your abilities and self-worth.

Recognizing these pressures is the first step in disarming imposter syndrome. By separating your self-worth from these external influences, you can see yourself as more than just the societal roles or expectations placed upon you.

Invitation to Reflect: Take a moment to consider how your experience as a member of the AAPI diaspora may have shaped your experience with imposter syndrome. How might societal pressures, cultural expectations, or the model minority myth have influenced your self-perception and contributed to feelings of inadequacy?

Identify Your GAILs

Imposter syndrome frequently appears as GAILs—Gremlins (self-doubt), Assumptions (negative beliefs about your skills), Interpretations (viewing situations as failures), and Lies (the belief that you’re an imposter). Recognizing and labeling these patterns is the initial step in confronting them.

Invitation to Reflect: Keep a journal or a thought log to track when these GAILs show up. Label them as they occur—“Gremlin” for self-doubt or “Lie” for believing you don’t belong. This helps you start recognizing them for what they are.

A visual breakdown of the Gremlins, Assumptions, Interpretations, and Limiting Beliefs that help contribute to Imposter Syndrome as created by Farah Bala.

Directly Challenge Your Negative Thoughts

Farah emphasized that GAILs (Gremlins, Assumptions, Interpretations, and Lies) are distinct from simple affirmations or manifestations. Rather than trying to erase negative thoughts with generalized affirmations, we need to confront these specific thoughts with empowering language. For example, if your Gremlin tells you, “I’m not qualified,” you might reframe it as, “I have the skills to succeed, and I am continuously growing.” This method is about actively challenging and reframing the specific negative thought instead of bypassing it.

Before progressing to the next steps in this blog, I invite you to check out Farah’s insights and resources on her About page, which provides valuable tools for both personal and professional development.

Jennifer’s Thoughts

As we practiced this during the workshop, it was so interesting to the contrast of being able to identify our GAILs and reframing them.

Farah also noted an important thing - During the workshop, she emphasized the importance of not focusing on what we can’t do. Instead, we should focus on what we can do by shifting our mindset toward empowering language. When practicing this reframing, I felt the discomfort that many AAPI individuals might recognize: the shame that often surfaces when we feel we aren’t living up to societal expectations. A peer in the workshop mentioned an assumption that “I am not good enough to get the promotion and my colleague deserved it more than me." In that moment, I identified with the example of not getting a promotion, which felt personal, as if I were failing. I reminded myself that this workshop was about empowerment and that sometimes growth comes with discomfort. It was a useful reminder that discomfort doesn’t have to be avoided—it can be a start for transformation and most importantly growth.

Practice Self-Regulation

While self-regulation can be difficult for AAPI individuals due to the societal pressures we face, it is a crucial step in overcoming imposter syndrome. Self-regulation involves managing our emotions, thoughts, and behaviors healthily, especially when feeling overwhelmed by inadequacy or doubt. It’s important not to repress these emotions but to acknowledge and process them constructively. Whether through talking to a culturally competent therapist or using other support systems, processing our emotions is a vital part of maintaining mental health. Here’s an image from the workshop that illustrates some of the key principles of self-regulation.

An image, created by Farah Bala, of self-regulation methods that can help to overcome imposter syndrome. 

Embrace the Growth Mindset

Adopting a growth mindset allows you to view challenges, setbacks, and mistakes not as signs of failure but as opportunities for learning and development. Instead of thinking, “I can’t do this,” shift your perspective to, “This is a chance for me to grow and improve.” Understanding that every challenge is an opportunity to develop is a gradual process, but it is an essential one. We can build resilience and foster long-term growth by continuously reframing difficulties as learning moments.

Conclusion

Overcoming imposter syndrome is a journey, not a quick fix. The strategies we’ve discussed—recognizing the origins of imposter syndrome, identifying and reframing your GAILs, practicing self-regulation, and embracing a growth mindset—are powerful tools for building confidence and resilience. For AAPI individuals, understanding the unique pressures we face and confronting those limiting beliefs head-on is crucial to reclaiming our worth.

DearTherapy Invitation

We invite you to share your thoughts, experiences, or personal strategies for managing imposter syndrome in the comments below. How have you overcome self-doubt and built confidence? Let’s support each other and learn from the experiences that shape our journeys.