Imposter Syndrome in Graduate School: How to Overcome Self-Doubt
Many graduate students experience self-doubt and self-comparison – questioning whether
they truly belong in their programs or measure up to their peers. When these feelings
persist, they can develop into Imposter Syndrome. Dr. Jonathan Wiley, Ph.D., Licensed
Professional Counselor, National Certified Counselor, and Associate Professor at Tennessee
Tech, has some insight on how students can build self-confidence and overcome self-doubt
even in the high-pressure realm of graduate school.
Normalize Self-Doubt
No one has it all together and is great at everything from the start. Developing new skills takes time, and everyone has their struggles. Wiley also experienced doubt and says it is not an uncommon experience for every graduate student.
“I experienced imposter syndrome, although I didn’t have the language to describe it then,” Wiley related. “Experiencing self-doubt and feelings of inadequacy is normal, especially when learning something new.”
Embrace New Challenges
Graduate school is a new and unique challenge. It is full of new expectations, skills, and professionalism. Adjusting to it has its challenges, and it pushes your educational limits, which Wiley says can be a healthy thing.
“The graduate school experience is driving you in new professional directions,” said Wiley. “Experiencing imposter syndrome may indicate that you are stepping outside your comfort zone and growing.”
Reframe Negative Thoughts
As you step outside of your comfort zone, it is easy for your mind to fill with negative thoughts. The best way to combat these thoughts is to stop them and shift your perspective.
“Focus on your strengths: identify what you excel at and what interests you and invest in developing those areas further,” encouraged Wiley.
Find a Support System
Navigating everything that comes with graduate school is not meant to be done alone. Lean into the peers surrounding you in classes and build community with them. Confiding in those around you who share your struggles can validate and encourage you in your hard moments.
“I encourage you to talk with your colleagues, communicate authentically, and connect with others to hear about their experiences,” Wiley continued. “Understanding that these feelings are a typical response to this challenging period can be reassuring.”
Celebrate Small Wins
Celebrating small wins is a great way to grow your self-confidence. Wiley encourages students to remember how far they have come and believe in themselves because they are in school on purpose.
“You have worked to reach this point, and your acceptance into graduate school is not merely an accident,” Wiley pointed out. “Believing in yourself is crucial; it’s a long journey, but it is not one driven by mere luck or chance.”
Take Breaks
Today’s hustle culture can give us the wrong expectations, especially while in graduate school. While juggling coursework, a social life, and work, create time for yourself as well.
“You should find ways to recharge your batteries that work best for you and think of stress as information about how your body is responding to experience,” Wiley explained. “Sometimes, stress tells us to see opportunities to rest, recover, and take breaks.”
Practice Self-Compassion
Wiley pointed out that most of the time graduate students are their own worst critics. Therefore, graduate students must learn how to practice self-compassion as they make mistakes.
“In my view, it all comes down to self-compassion and the ability to adjust our expectations about our experiences,” he stated. “Try extending the same compassion that can be so easy to share with others toward yourself.”