Why “Just Get Out of Your Head” Doesn’t Work - And What Actually Helps

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“Imposter syndrome isn’t real. Just get out of your own head.”

I’ve heard this frequently over the past few months. Each time, it was said with confidence. And each time, it missed a critical truth:

Imposter syndrome is very real. Everyone experiences it differently. For some, it may show up as brief, minor mindset interruptions. But for many, it’s more persistent and deeply rooted.

Some of the most incredible and successful leaders I’ve worked with have shared how imposter syndrome slowed their progress, held them back from opportunities, or made it difficult to show up as their authentic selves.

Let’s be clear: telling someone to “just get out of their own head” is like telling someone with a broken leg to “just walk it off.” It ignores the internal reality and can reinforce a sense of shame that may come with not being able to simply “power out of” imposter feelings.

The Origins of a Misunderstood Syndrome

Imposter syndrome was first identified in 1978 by psychologists Dr. Pauline Clance and Dr. Suzanne Imes. Their research initially focused on high-achieving women in executive roles who, despite clear evidence of their accomplishments, felt like frauds. They attributed their success to luck, timing, or the belief that others had overestimated their abilities.

At first, imposter syndrome was thought to affect only a small, elite group of women. But as research expanded, so did the understanding of the phenomenon. Studies began to reveal a more troubling truth: the vast majority of women - across industries and leadership levels experience imposter feelings at some point in their career.

Then came the twist: men experience it too. While men may be less likely to talk about it, research has shown that they are nearly as likely to struggle with the same internal doubts. A meta-analysis published in the Journal of General Internal Medicine found that up to 82% of people experience imposter syndrome at some point. That’s not a niche issue, it’s nearly everyone.

So, what exactly is Imposter Syndrome?

It’s a pattern of limiting beliefs, a persistent internal narrative that convinces high-achieving individuals that they’re not as competent as others think they are. It shows up in moments of growth, visibility, and transition. You might know it as the voice that says:

• “I’m not ready for this.”

• “What if they realize I’m not as good as they think I am?”

• “How did I get this far without being exposed?”

• “I am just lucky.”

This pattern can be deeply ingrained and surprisingly widespread. It didn’t start yesterday; it’s been lingering in the background, waiting for just the right moment, typically when you’ve progressed far enough in your career to start questioning your own abilities.

The Bad News: It’s Real, and It’s Common

Let’s not sugarcoat it: imposter syndrome is one of the most common barriers to confidence and performance among high achievers. It’s real in its effects and can lead to:

• Chronic overwork in an effort to prove yourself

• Reluctance to speak up or take on stretch assignments

• Difficulty accepting praise or internalizing wins

• A persistent sense of anxiety, even when things are going well

• Fear of being “found out”

For women, especially in male-dominated environments, these feelings are often intensified by systemic bias and lack of representation at the top.

These patterns don’t just limit individual careers, they shrink the leadership pipeline, especially for women and underrepresented leaders. The impact on both organizations can be tremendous.

The Good News: You Are Not Alone and You Can Overcome It

The first and most powerful truth to internalize is this:

You are not the only one feeling this way. In fact, if you’ve ever thought, “How did I get here?” or “When will they figure out I don’t belong?”, you’re in incredibly successful company.

Now for the best part: there is a proven thinking framework to overcome imposter syndrome and beat self-doubt. The 3C Model - Clarify, Challenge, Cultivate, is a widely used framework grounded in cognitive and behavioral science, designed to help leaders identify and overcome imposter thoughts.

Clarify - Recognize the thought patterns and triggers.

Imposter feelings often operate under the radar. The first step is to bring them into conscious awareness.

• What are the specific self-doubting thoughts?

• In what situations do these arise (e.g., high-stakes meetings, praise, transitions)?

• How do they influence your behavior (overworking, perfectionism, avoidance)?

Challenge - Interrupt and reframe the limiting beliefs.

Challenge the internal narrative with facts, not feelings. Ask yourself:

• What objective evidence contradicts this belief?

• What would I say to a colleague who voiced this doubt?

• How can I reframe this thought from a growth perspective?

Cultivate - Reinforce a confident, grounded mindset over time.

Confidence grows from repeated action and self-trust. You can cultivate it by:

• Documenting accomplishments and feedback

• Practicing self-affirming language

• Saying “yes” to stretch opportunities despite discomfort

• Seeking feedback and reflection through coaching or peer communities

Final Thoughts

Imposter syndrome can absolutely be overcome but it takes intention, reflection, and a bit of work.

The reward?

When the weight of self-doubt lifts, you show up with more clarity, confidence, and authenticity. You stop playing small and start leading from a place of grounded strength. And you don’t have to do it alone. You can lean into your network of coaches, peers, and mentors. Their perspective and support are powerful tools to help you rewrite the story and step fully into the leader you already are.

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“I still have a little imposter syndrome...It doesn’t go away, that feeling that you shouldn’t take me that seriously. What do I know? I share that with you because we all have doubts in our abilities, about our power and what that power is.”

Michelle Obama