Expert reveals 5 science-backed ways to overcome imposter syndrome

Self-doubt is a normal part of life that steps in at inopportune times, such as going for a promotion or chasing that advanced degree.

But sometimes, it becomes an all-encompassing fear in which a person is anxiously waiting for a colleague to find out they don't have what it takes to succeed. 

In recent years we're learned that not even the most successful people are immune to this chronic self-doubt.

Last week Hollywood hunk Glen Powell admitted he suffered with these feelings while filming his new Netflix movie Hit Man, in which Powell plays a fake hit man — and which he co-wrote with director Richard Linklater.

Glen Powell has recently admitted that he suffers with imposter syndrome, despite his Hollywood movie success

He told InStyle: 'You raise the money, you get an incredible actress, you con everybody on the way to joining this ride, and then you're like, I don't know if I can do this.'

One US analysis found that around 82 percent of people suffer imposter syndrome — and the phenomenon is associated with higher rates of anxiety and burnout. 

So what can you do to beat it? Now, a top life coach says she has the science-backed answer. DailyMail.com spoke to New York-based life coach Annie Lin, who revealed her top tips to destroying self-doubt...

Imposter syndrome is a common phenomenon that typically involves a high-achieving person being riddled with self doubt, worried that they have somehow tricked the world into believing they have what it takes and will be found out as an imposter 

DOCUMENT ACHIEVEMENTS...HOWEVER SMALL

One way to fight thoughts of being not good enough is to remind yourself of your achievements — no matter how small.

Dr Lin refers to a concept known as the cookie jar method, which refers to burst of energy and joy that comes from eating a cookie after a day of healthy eating.

The phenomenon was thought of by Navy SEAL David Goggins, who has competed in over 60 marathons and triathlons, including the Badwater marathon, one of the most brutal races in the world, twice.

One day, while running a 100-mile race, his energy was depleting. He was at mile 70 and couldn’t see himself completing the final 30 miles.

But then, he began to think about his many career wins; overcoming his impoverished childhood, and making it through SEAL training. This gave him a renewed sense of motivation that carried him over the finish line. 

Experts suggest using a journal to document positive things about yourself big and small, from self-affirmations to good grades to bits of positive feedback at work. 

When motivation goes out the window, or when you begin to question doubt yourself, your abilities, and your intellect, reach for the positive 'cookies'. 

PUT YOUR NEGATIVE THOUGHTS 'ON TRIAL'

When one of Annie Lin’s clients says, ‘I’m an idiot,’ or ‘I’m not good at my job,’ or something similar, she asks for evidence.

Life coach Annie Lin [pictured] told DailyMail.com that accepting 'negative' thoughts and countering them with logic are key to combating imposter syndrome

She asks clients to list three examples of proof that supports those distorted thoughts. Often times writing out that evidence or speaking it aloud can help the client reach a more balanced perspective.

Ms Lin said: ‘You try to make them see that those thoughts are just strong held beliefs. Then you can ask them to think of situations in which they didn't feel like an idiot. You ask if there is anything they did that they are proud of themselves for.'

Think of yourself as a prosecutor poking holes in the defendant’s story. Counter the arguments with facts: your boss would not have given you that promotion if you weren’t qualified, or you would not have gotten into that elite college if your grades and test scores were sub-par, for example.

SAY YOUR THOUGHTS OUT LOUD

Simply voicing the thoughts that trouble you can alleviate anxiety. 

Sharing anxious thoughts offers the person dealing with imposter syndrome a source of validation and support. Having someone to listen to your anxiety reduces feelings of isolation, letting you know you’re not alone in your feelings.

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And if you don't have a loved-one to confide in, meeting with a life coach or a therapist can help.

Ms Lin said: ‘I, as a coach, am more relaxed because I've trained my body to do that, then their nervous system can mirror what's happening in my system. This relaxation will happen gradually in their system without their conscious mind knowing about it.

‘So this happens in coaching, it could be in a therapist’s setting or just a trusted friend or a good mentor. If you sit across from somebody who has a more relaxed or grounding presence, this alone might help you feel more relaxed.’

MAKE THREE VITAL LISTS 

The imposter phenomenon – now known by most as imposter syndrome - was first coined by psychologists Suzanna Ims and Pauline Rose Clance in 1978.

A technique Dr Imes uses with her clients involves making a list with three columns. The first column includes things they’re not good at, the second column includes things they’re pretty good at, and the third includes things they’re great at.

Then, her clients take a step back and compare the lists, helping them see their accomplishments and strengths in a more objective way.

FAILURE IS NORMAL

Many perfectionists, who are particularly prone to imposter syndrome, are hesitant to pick up a new hobby or pursue a new job due to the risk of not being good enough or failing.

But there is power in being new at something. Starting from scratch affords you limitless potential. And it's a boon for other people, too. The newbie brings a fresh perspective and may notice things that people deeply entrenched in the task could have missed.

Annie Lin said: ‘Take consistent actions that may involve not being perfect, or some people call it a failure.

'Pursue opportunities that actually excite you even if you don't know 100 percent that it will work because that helps us to develop the growth mindset rather than a closed mindset.’