Mind Soul

Ease Feelings of Impostor Syndrome with Meditation

Impostor syndrome can go by many different names, such as “impostor phenomenon” or “fraud syndrome.” It is described as having an overwhelming feeling that you do not deserve the success you have earned. Some even say that they become fearful of being called out as a fraud after having been successful in an area of their life. Living with these emotions can cause physical and mental stress.

If you are living with impostor syndrome you may be in a permanent state of stress. Constant thoughts of failure can bring physical ailment too. Having said that, those that suffer from the impostor phenomenon can find relief through therapy and meditation.

Four Types of Meditation

There are meditation techniques that are said to help. Such techniques include:

  • Guided meditation – This is meditation led by a teacher who guides you through the basics. It’s a favorite for beginners.
  • Non-guided meditation – This is done alone and requires that you sit quietly while paying attention to your body and thoughts.
  • Calming technique– This is used to cultivate a quiet and peaceful state of mind and improves concentration.
  • Insight technique – This is when you intentionally try to transform your mind by developing qualities such as wisdom and compassion.

Meditation can incorporate all of these techniques and has been shown to improve feelings of well-being and happiness.

How Does Meditation Help with Impostor Syndrome?

Mediation is the act of identifying your thoughts and then letting them go. It’s as if you grab that thought of failure, acknowledge that it’s there, and then let it go. This catch-release practice of meditation can help you gain self-esteem. 

The mind-body connection that happens with practicing meditation can help you in a variety of ways.  Below are a few examples of how meditation can assist in overcome impostor syndrome.

  • Meditation can help you with accepting the fact that you are a work in progress.
  • You can get into the right mindset by realizing that asking for help means you are serious about succeeding.
  • When you spend time in a meditative state, you are better able to identify your fleeting thoughts so you can let them go.
  • Meditation helps you deal with anxious thoughts which can be a stress response that triggers anxiety.
  • Meditation can help you see past the impostor syndrome thoughts and get to the root cause of self-doubt and false thoughts.

Meditation can be a moment of silence in a quiet space or in a group setting any time during the day. Some people find it helpful to meditate first thing in the morning while others take a quick break mid-day. You may be able to find a local in-person group to join or use one of the many apps available today. Once such app is called Headspace, which states, “[they] offer guided meditations that can help give you a different perspective on the emotions and trigger impostor syndrome.” Remember, seeking help is a way to improve yourself and your life, not to be seen as a fake or fraud.


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