Being a high-achiever, a planner, a doer, and an ambitious professional often means walking a tightrope between confidence and self-doubt in the pursuit of success.

For many, especially those of us who identify as highly sensitive persons (HSPs), this challenge is magnified by the experience of imposter syndrome. As an expert in this field, I can tell you that while these feelings can be overwhelming, they're also conquerable.

From my start as a coder to my career pivot to mental health counseling and coaching, I’m no stranger to imposter syndrome myself. It is that voice that tells us “You don’t belong here,” or “Just wait until they realize you don’t really know what you’re doing!”

The truth is, when we are new at something, it is natural to feel some uncertainty about our skills. You aren’t yet an experienced manager until you have gained the experience. You aren’t going to immediately be able to code in that new language. Our minds can fall back into black-and-white thinking, and we stress feeling like we either are or aren’t the real deal. We can feel like we’re fooling everyone else, and even ourselves, whenever we break out of old patterns or limiting beliefs.

In some ways, we all feel like imposters when stepping into new roles. It takes effort and comfort with uncertainty to truly see ourselves in a new light. The real internal work comes when, despite evidence to the contrary, we have trouble accepting ourselves as we are and also accepting the reality that change takes time.

However, feeling self-doubt or imposter syndrome doesn’t mean those feelings are set in stone. The path forward is to normalize and work with the imposter syndrome, rather than against it.

Are You a Sensitive Striver?

The term “Sensitive Striver” describes a unique blend of high sensitivity and high achievement. This may be you if you are not only deeply attuned to the environment and the emotions of others, but also highly motivated, ambitious, and committed to excellence.

While sensitivity allows you to perceive nuances and details that others may overlook, it can also make you more prone to stress and self-doubt. For a Sensitive Striver, the workplace becomes a complex landscape where you strive to balance personal ambition with emotional well-being.

However, when managed correctly, sensitivity can be harnessed as a formidable asset, enhancing leadership skills, empathy, and problem-solving abilities. In essence, a Sensitive Striver can turn what is often considered a weakness into a distinctive strength that sets you apart, in a good way, at work.

With these ideas in mind, let's talk about actionable steps to break the chains of self-doubt and embrace your true potential.

What Are Imposter Syndrome and High Sensitivity?

Imposter Syndrome is the psychological phenomenon where individuals doubt their skills, talents, or accomplishments, often attributing their success to luck rather than to their ability. Despite evidence of their competence, those with imposter syndrome remain convinced that they are frauds and do not deserve the success they have achieved.

High Sensitivity, on the other hand, is a trait that enables deep processing of sensory data, heightened emotional intelligence, and keen observational skills. Roughly 20-30% of the population identifies as HSPs. High sensitivity is also known as Sensory Processing Sensitivity (SPS).

As HSPs, our brains are wired to take in more information from the surrounding environment. This additional “data” requires extra processing time and can result in HSPs feeling more stress and overstimulation. The good news is that there are strategies and techniques for coping.

Imposter Syndrome and High Sensitivity

When imposter syndrome and high sensitivity converge, the workplace can feel like an emotional minefield. High sensitivity amplifies the feelings of inadequacy caused by imposter syndrome. But let's flip the script: you can also leverage high sensitivity as a unique strength.

Consider these questions as you reflect on how imposter syndrome and sensory processing sensitivity may impact you:

• Have you ever downplayed your achievements, attributing them to luck rather than skill? Why?

• In what situations do you find your sensitivity most heightened? Is it during team meetings, one-on-one conversations, or when facing deadlines?

Debunking Myths

Before we delve into solutions, let's dispel some myths. A common misconception is that imposter syndrome only affects women or inexperienced individuals. Wrong. It's an equal-opportunity underminer, affecting people of all genders, ages, and professional levels.

A study published in the Journal of Behavioral Science estimated that about 70% of people will experience imposter syndrome at some point in their lives. This statistic underlines the fact that imposter syndrome is a widespread phenomenon, not limited by gender, age, or career stage. If you’ve ever felt like an imposter, you’re in good company; it’s a universal experience that many people encounter, even those who you might think have it all together.

Another myth is that imposter feelings are always bad. Actually, a moderate amount can be motivating and keep you on your toes. The key is management, not eradication.

• Have you ever believed that imposter syndrome couldn't affect you due to your experience level or gender? What changed your perspective?

• Do you find that a moderate level of imposter feelings motivates you? How do you strike a balance?

Types of Imposter Syndrome

Understanding the type of imposter syndrome you're experiencing can offer insights into how best to handle it. The concept of these five types of imposter syndrome comes from Dr. Valerie Young, a leading expert in the field. She expanded on the original research by Pauline Rose Clance and Suzanne Imesto to offer a more nuanced understanding of how imposter feelings can manifest differently in people.

These are the five types described in her book “The Secret Thoughts of Successful Women: Why Capable People Suffer from the Imposter Syndrome and How to Thrive in Spite of It.”

1. The Perfectionist:

You set excessively high standards for yourself. Any small mistake makes you question your own competence.

2. The Superwoman/man:

You work harder and longer than those around you to prove that you're not an imposter.

3. The Natural Genius:

You believe that if you were really competent, tasks would come easily to you.

4. The Soloist:

You feel you must accomplish tasks on your own. Seeking help is a sign of weakness or fraudulence.

5. The Expert:

You continually seek new certifications or training because you feel you'll never know enough.

Once you identify your type, you can tailor your strategy to combat imposter syndrome more effectively.

Consider: Which of these types of imposter syndrome resonates most with you? Why? Have you noticed any specific triggers that worsen your feelings of being an imposter?

Strategies for Overcoming Self-Doubt

Lean Into Your Strengths as an HSP

Your high sensitivity isn't a weakness; it's a superpower. The ability to process information deeply makes you a more thoughtful and thorough team member. Use this strength to build self-assurance.

Find Your Support Network

Surround yourself with individuals who recognize your worth and can give constructive feedback. Whether it’s a mentor, a trusted colleague, or a professional coach, having a go-to person can provide a necessary reality check.

Establish Healthy Boundaries

As an HSP, overstimulation can trigger self-doubt. Learn to set limits and take breaks to recharge. A well-timed pause can often bring clarity and perspective.

Celebrate Your Accomplishments

Take the time to acknowledge your wins, no matter how small. This builds a portfolio of positive reinforcement that you can revisit when self-doubt creeps in.

Reframe Failure

See setbacks as opportunities for growth. When you remove the fear of failure, you liberate yourself from the self-imposed mental blocks that fuel imposter syndrome.

After reading these strategies, take some time for reflection:

• What strengths do you see in your high sensitivity? How can you leverage them in the workplace?

• Who is in your support network right now? Is there someone you wish to add?

• What boundaries have you set to manage your high sensitivity? Are they effective?

• When was the last time you celebrated a small win? How did it make you feel?

Building Resilience through Mindfulness

Incorporating mindfulness techniques like deep breathing and present-moment awareness can create emotional balance. This can be especially helpful when you find yourself spiraling into self-doubt or overwhelmed by external stimuli.

Have you tried mindfulness techniques to manage stress? If so, which ones work for you?

Continuing the Journey of Evolving Self-Perception

Imposter syndrome and high sensitivity may seem like significant hurdles in the workplace, but with awareness and actionable steps, you can turn them into assets. Remember, self-doubt is not a reflection of your abilities but a common psychological experience that you have the power to manage.

You're not alone, and you're certainly not an imposter. Now's the time to harness your unique capabilities and thrive in your professional life.

If you're struggling with imposter syndrome or high sensitivity, don't hesitate to seek professional guidance. As a licensed counselor and leadership coach, I've seen firsthand how transformative the journey from self-doubt to self-confidence can be. You have the ability to change your narrative, and it starts with the decision to act.

If You're an HSP Woman in Tech Struggling With Imposter Syndrome, Start Therapy for Women in Tech in Atlanta, GA!

Embark on a transformative journey of therapy for women in tech, where we address the unique challenges faced by high-achieving professionals in the industry. As someone who has navigated the demanding world of coding and transitioned into mental health counseling, I intimately understand the intricacies of imposter syndrome that often accompanies ambition in tech. Join me, at Healthy HSP, in breaking free from self-doubt, embracing uncertainty, and unlocking your full potential through specialized therapy designed to empower women in tech. Follow these three simple steps to get started:

1. Contact us to schedule your first appointment for Therapy for Women in Tech

2. Meet with one of our skilled HSP therapists

3. Begin overcoming your imposter syndrome as an HSP and woman in tech!

Other Services Offered at Healthy HSP

At Healthy HSP, we want to help you thrive as a highly sensitive individual. In addition to helping you defeat imposter syndrome as an HSP in Therapy for Women in Tech, we also offer Sex & Intimacy Therapy for Highly Sensitive People to help you understand your highly sensitive traits and how they can impact your sexual experiences and relationships and Online Therapy for Women in Tech for those who want to build confidence and achieve their professional goals. We also offer Executive & Career Coaching for Sensitive Introverts in Tech for those looking to find support with a skilled coach and achieve their personal and career goals as sensitive introverts in tech. We are able to serve anyone online who lives in the state of Georgia or South Carolina. To learn more about us check out our Blog and About Us!