Shattering Expectations & Confronting Imposter Syndrome in Professional Women

Grace Loh

In the realm of professional achievement, women have made significant strides in breaking through the glass ceiling and ascending to leadership roles. Women already face significant challenges in rising to leadership roles, compounded by systemic factors such as gender bias, lack of representation, and stereotypes. These barriers are exacerbated by the prevalence of imposter syndrome, which becomes a damaging self-sabotaging barrier. This pervasive and insidious psychological phenomenon, characterised by feelings of self-doubt and a persistent fear of being exposed as a fraud, can hinder women's confidence, and impede their career advancement. In this article, we delve into the complexities of imposter syndrome, its impact on professional women, and strategies to overcome it.

 

Imposter syndrome, first identified by psychologists Pauline Clance and Suzanne Imes in 1978, is a psychological pattern whereby individuals doubt their accomplishments and have a persistent fear of being exposed as a fraud despite external evidence of competence. Research suggests that imposter syndrome disproportionately affects women, particularly in male-dominated industries and leadership positions. Imposter syndrome displays as a chronic sense of inadequacy despite evidence of competence and success. This phenomenon can manifest in various ways, including feelings of fraudulence, downplaying capabilities and attributing success to luck or external factors rather than their own abilities, and avoiding opportunities for fear of failure or being discovered as an imposter.

 

Imposter syndrome can have profound implications for professional women, hindering their career progression and overall well-being. Women experiencing imposter syndrome may exhibit diminished confidence, experience a perpetuating cycle of self-doubt, refrain from asserting themselves, and develop heightened stress and anxiety in the workplace. Furthermore, imposter syndrome contributes to the perpetuation of gender disparities in leadership and organisational representation, as women may self-select out of opportunities for advancement and leadership roles due to feelings of inadequacy.

 

Strategies for Overcoming Imposter Syndrome

Women must identify and challenge the inner critic that fuels imposter syndrome. Developing self-awareness and reframing negative thoughts can help counteract feelings of inadequacy.

·     Identifying Negative Thought Patterns:

The first step in cognitive restructuring is to develop self-awareness by identifying the specific negative thoughts and beliefs associated with imposter syndrome. This may involve paying attention to recurring self-critical thoughts such as "I'm not good enough," "I don't deserve this success," or "I'm a fraud."

·     Examining Evidence:

Once negative thought patterns are identified, the next step is to critically examine the evidence supporting these beliefs. Women experiencing imposter syndrome are encouraged to challenge the accuracy and validity of their negative self-assessments. They may ask themselves questions such as, "What evidence supports this belief?" or "Is there evidence that contradicts this belief?"

·     Generating Alternative Perspectives:

Cognitive restructuring involves generating alternative, more balanced perspectives, or interpretations of situations. Women are encouraged to consider alternative explanations for their achievements and successes, recognizing their skills, efforts, and contributions. This process helps to counteract the tendency to attribute success to luck or external factors rather than personal competence.

·     Replacing Irrational Thoughts:

After challenging negative beliefs and generating alternative perspectives, women can actively replace irrational thoughts with more realistic and positive ones. This may involve developing affirmations or positive self-statements that affirm their abilities and accomplishments. For example, replacing "I'm a fraud" with "I have worked hard to achieve my success and deserve recognition for my accomplishments" can help shift the focus from self-doubt to self-affirmation.

·     Practice and Repetition:

Cognitive restructuring is a skill that requires practice and repetition. Women experiencing imposter syndrome may benefit from regularly practicing cognitive restructuring techniques, particularly in situations that trigger feelings of self-doubt or inadequacy. Over time, challenging negative thought patterns and replacing them with more adaptive beliefs can lead to lasting changes in self-perception and confidence.

 

Celebrate Achievements

To counter imposter syndrome, it is crucial for women to actively celebrate their achievements and recognise their contributions. Rather than attributing success solely to luck or external factors, women should acknowledge their role in their accomplishments and take pride in their abilities. One effective strategy is to keep a journal of achievements, where women can document their successes, big or small, along with the efforts and skills that contributed to them. This journal serves as a tangible reminder of competence, allowing women to reflect on their capabilities during moments of self-doubt. Moreover, celebrating achievements fosters a sense of accomplishment and reinforces positive self-perception, helping to counteract the negative beliefs perpetuated by imposter syndrome. By consciously acknowledging and celebrating their successes, women can cultivate a greater sense of self-worth and confidence, ultimately empowering them to overcome imposter syndrome and thrive in their professional endeavours.

 

Cultivate a Supportive Network

Building a supportive network of mentors, peers, and allies is an invaluable strategy for countering imposter syndrome among professional women. By surrounding themselves with individuals who provide validation and perspective, women can combat the feelings of self-doubt and inadequacy that often accompany imposter syndrome. Mentors, in particular, offer guidance, wisdom, and encouragement based on their own experiences navigating similar challenges in their careers. They can provide valuable insights and advice, helping women to gain clarity and confidence in their abilities. Peers who understand and empathise with imposter syndrome can offer reassurance and solidarity, creating a sense of belonging and normalising the experiences of self-doubt. Allies within the workplace can advocate for women's achievements and contributions, affirming their value and potential. By connecting with supportive individuals who understand the nuances of imposter syndrome, women can receive the encouragement and validation they need to overcome self-limiting beliefs and realise their full potential. This network not only provides emotional support but also offers practical guidance and perspective, empowering women to navigate challenges with resilience and confidence.

 

Embrace a Growth Mindset

Adopting a growth mindset is a powerful approach for countering imposter syndrome among professional women. At its core, a growth mindset entails believing that abilities and intelligence can be developed through dedication and hard work, rather than being fixed traits. By embracing this perspective, women can reframe challenges as opportunities for learning and personal growth, rather than insurmountable obstacles. Instead of interpreting setbacks as evidence of incompetence or failure, women with a growth mindset view them as natural parts of the learning process and opportunities to refine their skills and strategies.

Central to adopting a growth mindset is the recognition that mastery and resilience are cultivated through perseverance and resilience in the face of adversity. Women are encouraged to embrace setbacks as valuable learning experiences that contribute to their overall development and success. Each challenge becomes an opportunity to stretch beyond one's comfort zone, acquire new knowledge, and build resilience in the face of obstacles.

Furthermore, women can cultivate a growth mindset by reframing their interpretation of feedback and criticism. Rather than viewing feedback as a reflection of personal inadequacy, they can see it as constructive input for improvement and development. This mindset shift enables women to approach feedback with openness and curiosity, leveraging it as a tool for growth rather than a source of validation or judgment.

 

 

Skill Development and Mastery

Skill development and mastery play a crucial role in bolstering the confidence and competence of professional women, thereby mitigating feelings of imposter syndrome. Actively seeking opportunities for skill enhancement and mastery allows women to not only broaden their knowledge base but also refine their existing skill set, ultimately leading to improved performance and validation of their capabilities. Engaging in skill development initiatives empowers women to validate their competence through tangible achievements and accomplishments.

By actively pursuing opportunities for learning and growth, women can expand their repertoire of skills and knowledge, equipping themselves with the tools necessary to excel in their respective fields. This proactive approach not only enhances their professional competence but also instils a sense of empowerment and self-assurance. As women acquire new skills and deepen their expertise, they gain a greater sense of mastery over their roles and responsibilities, thereby reducing feelings of inadequacy and self-doubt associated with imposter syndrome.

Furthermore, skill development serves as a tangible form of validation, providing concrete evidence of women's abilities and contributions in the workplace. As women achieve proficiency in new areas or master challenging tasks, they receive external recognition and feedback that reinforces their sense of competence and diminishes imposter feelings. Moreover, honing existing skills allows women to showcase their expertise and make meaningful contributions to their organisations, further solidifying their confidence and sense of belonging.

 

Seek Professional Help

Psychotherapy and counselling offer tailored interventions to counter imposter syndrome, providing a structured framework for addressing underlying beliefs and behaviours contributing to feelings of inadequacy. Unlike self-help strategies, psychotherapy involves working with a trained therapist who can offer personalised guidance and support based on the individual's unique experiences and needs. Through psychotherapy, individuals can explore the root causes of their imposter syndrome, such as childhood experiences, societal pressures, or internalized beliefs, and develop coping strategies to challenge negative thought patterns and build self-confidence. Counselling, on the other hand, typically focuses on providing support and guidance through talk therapy sessions, offering a safe space for individuals to express their thoughts and emotions surrounding imposter syndrome and receive validation and encouragement. By addressing imposter syndrome in a therapeutic setting, individuals can gain insight into their self-perceptions and learn effective strategies for managing and overcoming feelings of inadequacy, ultimately leading to greater self-awareness, resilience, and personal growth.

In addition to psychotherapy and counselling, coaching is another valuable approach for addressing imposter syndrome and fostering personal growth. Coaching differs from therapy in that it typically focuses on goal-setting, skill development, and performance enhancement rather than delving into deep-rooted psychological issues. A coach works collaboratively with the individual to identify specific goals related to overcoming imposter syndrome and develops actionable strategies to achieve them.

Through coaching, individuals with imposter syndrome can receive targeted support and guidance to build confidence, challenge self-limiting beliefs, and develop effective coping mechanisms. Coaches provide accountability, encouragement, and feedback, empowering individuals to take proactive steps towards overcoming imposter syndrome and achieving their professional goals. Coaching sessions often involve techniques such as visualization, goal-setting, and cognitive-behavioural strategies tailored to the individual's unique needs and challenges. Coaches help individuals identify their strengths, recognise their achievements, and reframe negative thinking patterns that contribute to imposter syndrome. By providing a supportive and non-judgmental environment, coaches help individuals navigate through self-doubt and build resilience, ultimately empowering them to thrive in their careers and personal lives.

Imposter syndrome poses a significant barrier to the advancement and fulfillment of professional women. By understanding its manifestations and implementing strategies to overcome it, women can shatter the glass ceiling and thrive in their careers. Through self-awareness, support networks, and a commitment to personal growth, women can confront imposter syndrome head-on and realise their full potential. It's time to break free from the shackles of self-doubt and embrace the limitless possibilities that await beyond the glass ceiling.

Hope and Healing Trauma : I’ve learned that hope isn’t about perfection and healing isn’t about erasing the past.

By Fitz Anugerah • September 1, 2025
When I volunteered to write this month’s note on Hope & Healing Trauma, my mind was overflowing with ideas. There’s so much to say, so many perspectives, so many lived experiences. But as I began writing, I realised I had to bring it back to basics…the simplest truth. My wish is that if you take away just one thing from this note, it’s this: At the end of hope, lies your potential. Hope is a tricky thing. It can lift you up or it can feel completely out of reach depending on where you are in your healing journey. For someone carrying the weight of trauma, hope can feel foreign, almost unrealistic. And yet, even the tiniest glimmer of it can create the spark that helps us climb out of the darkest places. I’ve been there. I’ve had to pick myself up after the heartbreak of a toxic relationship that broke down my self worth in my twenties. I’ve had to rebuild form burnout at work, restart my finances after leaving a five figure corporate job to pursue entrepreneurship and even fight through a cancer diagnosis that changed everything I thought I knew about life. Reading these words here may make them sound neat and manageable, but what’s missing are the tears, the anxiety, the worry behind the scenes. What carried me through those moments wasn’t grit or resilience alone, it was hope. Hope that the only way was up. Hope that if I kept showing up for myself, I would eventually find light on the other side. But here’s the truth: healing is not linear. It’s messy. It’s haphazard. Some days you feel like you’re making progress and other days you feel like you’re back at square one. That doesn’t mean you’re failing, it means you’re human. The true goal isn’t to avoid setbacks, but to get better at picking yourself up when they happen. For years, I lived angry; angry at relationships that hurt me, angry at an environment I didn’t feel I fit into, angry at life’s unfairness. But when I turned inward, I realised the anger wasn’t really about others. It was about me. I wasn’t showing up authentically for myself. I wasn’t giving myself permission to heal. That realisation became my tipping point. It wasn’t easy. It took years of counselling, meditation, journaling and one practice that profoundly shifted everything for me: BodyTalk . BodyTalk is a holistic healthcare system that looks at the whole person; your mind, your body and your experiences, not just your symptoms. Our bodies carry stories: traumas, emotions and unresolved memories that show up as stress, illness or pain. In BodyTalk these stories are gently uncovered and released. For me, it meant letting go of emotionally charged experiences I’d been unconsciously holding onto as my identity; stories that were taking up unnecessary space in my mind and body. When I allowed myself to release them through BodyTalk sessions, something incredible happened. I felt freer. My body felt lighter. And more importantly, my mind felt spacious again. Ready to hold, not pain, but potential. That’s where hope led me: to potential. The potential to be myself. The potential to heal. The potential to live differently, to go against the grain and be okay with it. So if you take away just one thing from this note, let it be this: hope is not about perfection and healing is not about erasing your past. Trauma doesn’t have to define you. When you stop letting it own you, you begin to uncover the space for who you are meant to be. And at the end of hope, always, lies your potential.

Hope & Healing Trauma: A Gentle Path Back to Wholeness

By Jeanette Qhek • September 1, 2025
Trauma can feel like a fracture - a sudden break in the rhythm of life. It lingers not only in our memories, but also in our bodies, our nervous systems, and the quiet ways we hold ourselves back. At first, healing can feel impossible. Hope can feel far away. And yet, again and again, I’ve witnessed that hope has a way of returning, sometimes softly, sometimes like the first crack of light after a long night. Healing from trauma is not about erasing the past, but about learning to carry it differently. It’s about reclaiming safety, connection, and trust in ourselves, one step at a time. When Trauma Stirs Old Wounds Often, what makes trauma feel so heavy is not only the event itself, but the way it awakens older wounds beneath the surface — fears of rejection, abandonment, or not being enough. These layers of pain can leave us feeling raw, isolated, and unsure of who we are without the identities or roles we once clung to. I remember this in my own journey. When life shifted suddenly and a physical skin illness pulled me away from the familiar roles and anchors of career and identity, it felt like everything I had built myself upon crumbled. On the surface, it may have looked like “just” a physical setback, but beneath it stirred deeper fears I had carried for years — the fear that without my achievements or image, I would not be enough. Like many people, I had learned to protect myself through identities: the achiever, the perfectionist, the one who blends in. These strategies helped me survive, but they also muted the most authentic parts of me. And yet, in the collapse of those identities, something unexpected happened: what felt like an ending became the beginning of something deeper. It wasn’t only a trauma healing journey — it became a path of rediscovery of myself. The Role of Hope Hope rarely arrives in dramatic ways. More often, it appears in small, almost ordinary moments. For me, it came in glimmers: Sitting quietly and realizing I could breathe again. Starting a small creative project during one of the darkest seasons of my life, just to make sense of what I was going through. Discovering the simple joy of being in nature, or feeling my body soften in therapy when I felt truly seen. The gentle presence of my therapist, who reminded me that I wasn’t broken. These moments didn’t erase the pain, but they reminded me that maybe things didn’t have to stay that way forever. Hope didn’t come as a single breakthrough; it came as tiny openings, each one widening my capacity to see possibility. And this is often how hope works. It doesn’t always arrive as a grand transformation, but as soft reminders that healing is possible. Step by step, we begin to reclaim the parts of ourselves that have been muted — the playful child who wanted to create, the intuitive self who sensed more than what could be “proven”, the tender parts of me that longs for connection without performance or perfection. What looks like collapse may, in truth, be initiation — a cracking open that makes space for authenticity. What Helps Us Heal Through my lived experience and my work as a psychotherapist, I’ve learned that healing is both universal and deeply personal. Safety comes first. Healing happens when there is enough safety — with ourselves, with others, or in a therapeutic space. The body remembers. Trauma imprints itself into the nervous system, which may keep responding as if the danger is still present. Healing means teaching the body it is safe again, so we can reconnect with who we truly are. Connection heals. True healing often comes when we allow ourselves to be seen, not hidden. Self-trust grows slowly. Over time, we can learn to trust our inner wisdom — discovering that love, acceptance, and authenticity flow naturally from it. Hope as a Practice Healing trauma doesn’t mean forgetting the past. It means weaving it into the tapestry of who we are — not as the whole story, but as one chapter. For me, hope has become a practice of unmuting — expressing myself more fully, even when it feels scary. It’s about remembering that being seen isn’t dangerous. It’s deeply healing. Hope whispers that our story isn’t finished. That we are more than what happened to us. That the same energy once used to survive can also be used to create, to love, and to thrive. Even on hard days, hope reminds us: you are not broken — you are becoming.

How Mealtime and Young Mental Health is Connected

By Claudia Correia • July 30, 2025
Do you prioritise family mealtime? In today’s fast-paced environment, where everyone often feels pulled in different directions, family meals can be easily dismissed and missed. Family meals can be truly magical; besides nourishing, they pull families into unity and support mental, physical and emotional health. The benefits span across all age groups. In teenagers specifically, a large body of research shows that families who have meals together show: • Better school performance, with a higher likelihood of achieving A’s, is in school. • Lower the risk of teenage behaviours such as smoking, substance abuse, eating disorders, teenage pregnancy and violence. • Lower risk for depression and anxiety, and higher self-esteem • Lower obesity risk and better cardiovascular health Family meals can play a vital role in strengthening family bonds, promoting stability, and fostering a sense of unity and connectedness. They also have the potential to enhance the developmental assets of adolescents, including problem-solving skills and social-emotional growth. Additionally, family traditions and routines, such as shared meals, provide a sense of consistency and an opportunity to connect while promoting healthy attitudes and behaviours related to food. Family meals are also powerful for adults, as well, with parents having better nutrition, less dieting patterns, more self-esteem and lower risk of depression – I see this happening every day in my practice. Eating meals together as a family also has a profoundly positive impact on the child’s and adolescent’s eating habits and diet quality; the more meals eaten together, the greater the impact. Number of meals together In today’s world, where schedules are packed and families barely meet, meals together can sound like quite an unrealistic task. Frequent regular family meals are usually defined as 3-7 times a week, keeping the consistency, reflect a sense of connection and priority. So, if you have only one meal a week together, consider how you can adjust your schedule to increase the number of family meals you have routinely. We have at least 16 possible times for families to eat together—seven breakfasts, seven dinners, and two weekend lunches. And let’s not forget snack time or bedtime snacks, which can also be used as a meaningful connection time over a fruit, nuts, and a glass of milk or a cup of yoghurt. Making family meals engaging and welcoming The ideal meal combines nutritious, balanced, and delicious food with fun and conversationbut not always easy to cultivate a welcoming and open environment and dining table. If keeping the conversation with your teen is hard, thefamilydinnerproject.org has some creative tips. Here are some: • Set an example and keep devices out of the dining table, and avoid getting distractedby them. • Encourage Sharing. Invite each family member to share highlights from their day or something they’re looking forward to. This sets a tone of openness and encourages everyone to participate. Start the conversation by sharing something about your day and asking for feedback from the children, e.g., how would you suggest Dad deals with his co-worker in that challenging situation? • Celebrate Small Wins . Use mealtime to acknowledge achievements, no matter how small. Celebrating these moments can boost a teenager’s self-esteem. • Cook Together. Involve your teenagers in meal preparation. This not only teaches them valuable life skills but also creates a shared experience that can make the meal more enjoyable. Play games if talking and sharing at the dining table is not something you are comfortable with yet ; games are a great way to break the ice. Here are some examples: • 20 Questions: One person thinks of an object, person, or place, and the others take turns asking yes-or-no questions to guess what it is within 20 questions. • Would You Rather?: Pose fun or silly hypothetical questions, like “Would you rather have the ability to fly or be invisible?” Everyone takes turns answering and discussing their choices. • Story Building: One person starts a story with a sentence, and each person adds a sentence to continue the story. This can lead to some funny or creative narratives! • Two Truths and a Lie: Everyone takes turns sharing two true facts and one false factabout themselves—the rest of the family guesses which is the lie. • Table Trivia: Prepare some trivia questions about family history, fun facts, or themes related to the meal or occasion. • Guess the Song: Hum or tap a rhythm of a song, and others try to guess what it is. You can even create categories like “Disney songs” or “80s hits.” • Charades: Act out a word or phrase without speaking, while the others guess what it is. This can be themed according to the season or a holiday. In Conclusion The link between family meals and mental health outcomes is clear. By prioritising shared mealtimes, families can not only improve their physical nutrition but also enhance emotional well-being through the connections formed around it. Even if it starts with just a few meals a week, the long-term effects on mental health and family bonds are profound. So, consider making family mealtime a cherished routine—you might be surprised by the positive changes it brings to your family dynamic One last note – don’t beat yourself up if family meals are not picture-perfect or don’thappen with the “right” consistency. Knowledge is power, and being aware of the benefits of family meals is important; therefore, this article. However, we also know that “life happens” sometimes, and family mealtime might be put on the backburner during these busy periods. That will not make you and your partner a failure, only human. Just restart building these routines again, step by step – these habits are utterly worth fighting for. Claudia Correia Dietitian and mother of two Accredited Dietitian of Singapore References Harrison, M. E., Norris, M. L., Obeid, N., Fu, M., Weinstangel, H., & Sampson, M. (2015). Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Canadian family physician Medecin de famille canadien , 61 (2), e96–e106. https://thefamilydinnerproject.org/ https://www.raisingteenagers.com.au/power-familymeals/