Author: Sian Ferguson

Have you ever looked at your achievements and felt like you don’t really deserve them? Have you received an amazing award but felt like you got it based on luck, not merit? Do you worry that one day, everyone will realize you’re not as talented or smart as you seem?
You’re not alone. “Impostor syndrome,” as it’s known, is surprisingly common, especially among talented and high-achieving individuals. Also known as the imposter phenomenon, impostorism, or fraud syndrome, impostor syndrome involves feeling like a fraud who doesn’t really deserve their achievements.
Feeling like a fraud can weigh on your mental health and work performance. You might constantly feel anxious because you’re afraid of others “discovering” that you’re not truly talented, or you may feel the need to overwork yourself to prove your worth.
[pullquote align=”center”]”If left unchecked, imposter syndrome can be an insidious thought pattern that can lead to increased stress, anxiety, burnout, and even depression.”
—Desiree Wiercyski, life coach[/pullquote]
But it doesn’t have to be this way. Impostor syndrome can be overcome.
If you think you’re experiencing impostor syndrome, here’s what you can do about it.

What is impostor syndrome?

The concept of the impostor phenomenon was first explored by psychologists Pauline R. Clance and Suzanne A. Imes in 1978. They described it as “an internal experience of intellectual phoniness that appears to be particularly prevalent and intense among a select sample of high achieving women.” Since then, the term has been applied to more than just women.
Impostor syndrome isn’t classified as a mental illness, and it doesn’t appear in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is the guidebook used to diagnose mental illnesses. That said, impostor syndrome can exacerbate disorders like anxiety and depression.
“If left unchecked, imposter syndrome can be an insidious thought pattern that can lead to increased stress, anxiety, burnout, and even depression,” says Desiree Wiercyski, a life coach for ambitious and career-focused women. Wiercyski runs a self-guided course on working through impostor syndrome.
“When you have consistent negative thoughts cycling through your mind, it’s very likely that they can trigger other negative feelings and emotions, which can lead to an overall lower quality of life,” Wiercyski says, adding that impostor syndrome can negatively impact your work performance, turning those “can’t-do” thoughts into a sort of self-fulfilling prophecy.
Impostor syndrome can be accompanied by feelings of inadequacy and poor self-esteem as well as feeling overly modest about one’s achievements and accomplishments, says Robyn McKay, PhD, a psychologist and career advisor. McKay co-authored the book Smart Girls in the 21st Century: Understanding Talented Girls and Women.

Who experiences impostor syndrome?

Anyone can experience impostor syndrome, but Wiercyski says she finds impostor syndrome to be more prevalent in women and minorities. “When you go through life with any sort of minority status, you’re in a sense being constantly told that there are pieces of you that don’t fit in with the culture, that you’re not living up to pre-conceived standards,” she says. “If you’re constantly told to change, to bend and shift to adapt to expectations, then standing up in a situation where you are the expert, where you do need confidence, is so much more difficult.”
A 2017 study suggests there’s a link between discrimination and impostor syndrome in racial minority groups. In a New York Times article, Kevin Cokley, who co-authored the study, explained the correlation between imposter syndrome and discrimination. “Feeling like an impostor can exacerbate the impact of discrimination,” he said in the Times article. “This is what we found with African-American students in our study. I suspect that discrimination can also exacerbate the impact of impostorism.”
Even the most high-achieving, talented people experience it. “I work with women in tech and medicine primarily—and even those at the highest levels of leadership and influence report feeling at times like they’re going to get ‘found out’ as less intelligent or capable than what they’ve led their colleagues to believe,” says McKay.
Weircyski notes that impostor syndrome can be isolating, but it’s important to remember that if you’re experiencing these feelings, you’re not alone. Nobody wants to talk about the feelings associated with imposter syndrome because they fear being “found out,” and although there are few solid statistics on the number of people who experience impostor syndrome, both experts agree that it’s very common.

Do I have impostor syndrome?

As mentioned before, impostor syndrome isn’t believed to be a psychiatric disorder, so there are no strict criteria for diagnosis. However, Clance, one of the psychologists who coined the term “impostor phenomenon,” does have a self-guided test you can take if you believe you’re experiencing imposter syndrome.
People who have impostor syndrome might engage in the following:

Downplaying Achievements

“They may be overly modest about their accomplishments, and even unwilling to advocate for their career advancement because they don’t want it to seem like they’re bragging,” says McKay. When praised, they might respond by saying “I just got lucky!” or “Anyone can do it.”

Always Needing to Know More

People with impostor syndrome constantly feel doubtful of their knowledge. They might over-research something even if they’re very knowledgeable on the topic. “This isn’t a matter of faking it until you make it; folks who experience this have objective knowledge and expertise in a topic but will turn down opportunities to share their knowledge,” Wiercyski says.

Insisting on Working Alone and Micromanaging

Wiercyski says that people who have impostor syndrome often feel like they have to do all the work, not because they think they’re the only one competent enough to do it, but because they’re afraid other workers will realize they’re a fraud if they see how they work. As such, they might be afraid to share their work or delegate to others.

Perfectionism

People with impostor syndrome often want their work to be perfect before showing others. “This is because they feel like if it’s not perfect, then they’ll lose credibility or respect,” Wiercyski says. “Often, perfectionism can be one of the biggest things that fuels imposter syndrome. Either the perfectionist takes too long to get something done [or] it doesn’t happen, and that reinforces the idea that they’re a fake.”

Volunteering

They might take on too many responsibilities to prove their worth, or they might volunteer for jobs below their pay-grade, says McKay.

Being Excessively Shy in Meetings

“They may not speak up in meetings and may have difficulty finding places to add value to a project,” McKay says. They might believe they have no ideas or innovations and wonder why they were chosen for the team when others confidently contribute, McKay adds. “They might not sit at the table in meetings, but instead take a seat against the wall.”
[pullquote align=”center”]“When you spend time focused on your accomplishments, you start to feel the same way you felt when you achieved those things. This will help provide objective evidence of your capabilities and also help you feel more confident.”
—Desiree Wiercyski, life coach[/pullquote]

How can I overcome impostor syndrome?

If you’re experiencing impostor syndrome, you can overcome it by working on the following:

Acknowledge the thoughts and understand where they’re coming from.

“It’s impossible to shift and reframe thoughts if you don’t have a crystal clear idea of what’s causing the thoughts and feelings,” says Wiercyski. Ask yourself where the feelings are coming from: What makes you believe you’re inadequate? Once you realize there’s no definite proof that you’re a fraud, and you see a lot of evidence to the contrary, it’s easier to remind yourself that you deserve your achievements.

Get a clear handle on your mission, vision, and purpose.

“If you are unclear on your purpose, it’s easy to slip into the impostor syndrome,” McKay says. Remind yourself of where your passions and talents lie. When you’re fueled by your own purpose, that motivation might shake you out of the self-sabotaging habits associated with impostorism.

Keep a journal of your achievements.

Write out every single accomplishment, training, and qualification you have as well as the praise you’ve received on big projects. “When you spend time focused on your accomplishments, you start to feel the same way you felt when you achieved those things,” Wiercyski says. “This will help provide objective evidence of your capabilities and also help you feel more confident.”

Talk about it.

When you realize you’re not feeling alone in your impostorism—and that many other people experience it—you’ll realize those negative thoughts don’t mean you’re actually ill-accomplished. We can’t all be frauds, can we? Wiercyski suggests talking to others about it like therapists, support groups, and friends. “Not only will you get the support you need and assistance from others in gaining perspective, you’ll also likely find that you’re not alone in experiencing those feelings,” she says.

Reframe the thoughts.

When negative thoughts come up, counter them with the evidence of your achievements, Wiercyski says. “For example, if you got a new job and the thought ‘I have no idea what I’m doing’ pops into your head, you can reframe and say, ‘They hired me based on my experience and knowledge, I have the key things I need to be successful.’”
Impostor syndrome is a common experience that can contribute to mental strain, but fortunately, it can be overcome with a little self-love and a lot of positivity.

Perhaps you’re struggling with anxiety and you want to try a natural option to help you manage it. Or maybe you’d like to find an herbal tea or supplement to soothe stress and complement your current anti-anxiety treatment plan, whether that includes therapy, prescription medications, time outdoors, exercise, or meditation.
There are plenty of herbs out there that have anti-anxiety properties, but before you take an over-the-counter supplement or incorporate herbal teas in your diet, it’s important that you educate yourself on what you’re ingesting.
“Herbs can be extremely beneficial in the treatment of anxiety,” says Alissia Zenhausern, a naturopathic physician at NMD Wellness of Scottsdale. “It is, however, important to understand how particular herbs work when it comes to anxiety. Some herbs start working quickly while others take a few months to see an effect. But if you can stay consistent, the benefits of these herbs is tremendous.”

Understanding Herbs and How They Impact the Nervous System

Herbs that affect the nervous system are called nervine herbs or nervines, says Zenhausern. Nervines can be broken into three different categories:

• Nervine relaxants, which relax the nervous system
• Nervine stimulants, which stimulate the nervous system (meaning they can help with fatigue),
• Nervine tonics, which help nourish the nervous system, improving symptoms of anxiety

When looking for herbs to soothe anxiety, nervine tonics are your best bet.
Zenhausern points out that sedatives, another category of herbs that are not nervines, can also be used in the treatment of anxiety. “Sedatives help calm the nervous system and help improve your body’s ability to respond to stress and nervousness,” she says.
They can induce sleepiness, so she suggests trying them at home near the end of the day to see how much of a sedative effect they have on you. Since anxiety can lead to insomnia, many people with anxiety also seek out natural sleep remedies, which can include herbs like valerian root, lavender, and chamomile.

Which herbs can be used for anxiety?

A number of different herbs have anti-anxiety properties according to the experts. When it comes to herbal supplements, unfortunately there are typically few high-quality peer-reviewed studies that confirm their effectiveness—often due to a lack of funding according to Joseph Feuerstein, MD, associate professor of clinical medicine at Columbia University and director of integrative medicine at Stamford Hospital.
This means that many physicians rely on their personal experience and training to discern what will work best for their patients. Feuerstein points out that a lack of evidence doesn’t mean that an herb doesn’t work, and since most herbs for anxiety are safe and relatively inexpensive, it’s worth experimenting to see what works for you if you’re interested in pursuing natural remedies for anxiety—even if you’re initially skeptical of the science (or lack thereof) to support their application.
Here’s what you need to know about the most commonly used anti-anxiety herbs.

Chamomile (Matricaria chamomilla)

Many of us have heard of drinking chamomile tea before bed to induce sleep. Chamomile can also soothe anxiety. “Matricaria chamomilla is a great herb to combat both anxiety and depression,” Zenhausern says.
“If used as an essential oil, it can help create a mild sedative effect as well as calm your nerves by traveling to an area of your brain known as the olfactory. It is in this portion of your brain that you receive signals that allow you to smell. Smelling chamomile will help your brain relax and also reduce your body’s response to stress,” she says.
Feuerstein suggests using chamomile essential oil in a diffuser.
There are a limited number of scientific studies on the anti-anxiety effects of chamomile. Two scientific studies conducted in 2016 looked at the short-term and long-term effects of chamomile on people with generalized anxiety disorder. The results indicated that chamomile extract can soothe anxiety significantly in the short term, but the long-term study results showed no significant findings. Another study showed that chamomile can reduce the severity of both depression and anxiety in people who experience both. Although this is promising, more studies are needed to verify these results.

Lavender

“Lavender has been used for centuries as an essential oil for it calmative effects,” Feuerstein says. “There is now a new clinically tested lavender extract called lavela ws1265 which has been shown to significantly reduce anxiety levels.” Feuerstein, who administers lavender in a pill or capsule form, goes on to say, “I use it all the time for anxiety with my patients with good effect.”
Zenhausern notes that lavender is also effective at inducing sleep. “Lavender, which can be taken as a tea, topically, or even as a capsule, can be very beneficial for anxiety. I have seen the most success when combining lavender with other nervines.”
Many small studies, including a 2010 study that showed lavender capsules to be as effective in treating anxiety as Lorazepam, a benzodiazepine, indicate lavender has an anti-anxiety effect. Unfortunately, this study was very small and there is a lack of peer-reviewed evidence to confirm whether lavender should be used to treat anxiety.

Lemon Balm (Melissa officinalis)

“Lemon balm is a great nervine that can not only help with anxiety but also insomnia,” Zenhausern says. It’s also often used for those with hyperthyroidism. “Although relatively safe, it should not be used in patients with acid reflux (GERD) and possibly those with hypothyroidism, but this is still under investigation,” she notes. She adds that it takes at least one month of consistently using lemon balm before you will notice its effects.

Passionflower (Passiflora incarnata)

Passionflower is both a nervine and a sedative, Zenhausern says. It’s often used to treat insomnia and anxiety. “Although this is a wonderful, powerful herb that I use often, it cannot be used in patients that are currently on SSRIs as well as other pharmaceutical medications used to treat depression and anxiety,” she says.
SSRIs—selective serotonin reuptake inhibitors—are medications that are often prescribed for depression and anxiety. Unfortunately, passionflower can alter the effect of these and other pharmaceuticals, preventing them from working correctly. Zenhausern also adds that passionflower is not safe for use during pregnancy. “So be careful with this herb and make sure just like all herbs that you consult with your physician prior to taking any herbs.”

Kava

While some scientific research indicates that kava root—also known as kava kava—might have anti-anxiety properties, it’s a risky treatment. “I don’t use this at all as there have been cases of liver damage with kava,” Feuerstein says. Indeed, the Food and Drug Administration (FDA) has issued a consumer advisory for products containing kava, which is a member of the pepper family native to the South Pacific, because of its link to liver damage.

Valerian

A sedative, Valerian is often prescribed by Feuerstein, who finds it to be an effective treatment for anxiety in his patients. Valerian can be had in a tea or capsule form. “Valerian and hops taken orally together have also been shown to be effective in improving sleep in clinical studies,” he says. “The studies on using this combination for anxiety were not as conclusive, but it can also be tried to reduce anxiety levels, too.”
As for the scientific research on Valerian alone, there’s a mixture of results. A few trials have indicated that it can help with insomnia, while another review of studies on Valerian found it a safe, but not necessarily effective treatment for insomnia. A study that focused on bipolar patients found Valerian to be the most promising herbal treatment for both anxiety and insomnia. These mixed conclusions indicate that more research is needed.

How safe is it to use these herbs for anxiety?

We often mistakenly believe that herbs are safe for everyone because they can be bought without a prescription. This isn’t true, and it’s best to consult with a healthcare provider before taking herbs or supplements of any kind.
Zenhausern says that although herbs can be very safe, they should only be taken after consulting with a healthcare provider as herbs can interact with one another and with certain medications.

Can these herbs be used if you’re pregnant or lactating?

Sometimes, but it’s important to discuss it with your physician first, Zenhausern says. “Although science is beginning to investigate the powers of botanical medicine, the mechanism by which certain herbs work is not completely understood, which is why I recommend patients to avoid herbs when pregnant or lactating unless they have consulted with their physician,” she explains.
Some herbs can be safe for children, but again, due to the lack of complete understanding, it is extremely important that you consult with your physician first. Zenhausern says she loves using chamomile tea for small children who have trouble falling asleep or kids who are anxious about getting on an airplane.
She says chamomile tea can be made in advance and then served cool or at room temperature (she advises against hot drinks being given to littles since they might burn themselves).
Feuerstein adds that you should only consume tested, pharmaceutical-grade herbs. The FDA doesn’t test herbs and supplements as strictly as it tests pharmaceutical medication, so the quality isn’t always consistent across brands.

Other Natural Methods for Managing Anxiety

If you’re looking for some natural, inexpensive methods for managing anxiety, consider making the following lifestyle changes. These changes, like herbs for anxiety, can complement your current anti-anxiety treatment and therapy.

• Breathing exercises are a relatively easy, free remedy for anxiety. Deep breathing has been shown to help soothe stress, anxiety, and insomnia.
• Exercise isn’t just great for your body—it’s also fantastic for reducing your stress levels and improving your mood. A quick run or some time spent on the yoga mat can be a smart investment in your mental health.
• Ecotherapy, which is the practice of using nature to heal and improve your health, is another free way to manage anxiety. Scientific studies have shown that ecotherapy is a great way to reduce stress and depression.
• Meditation is one we’ve all heard of, but it bears repeating. Meditation is a fantastic way to lift your mood and reduce anxiety and depression.

While these anti-anxiety treatments can be effective, it’s important to remember that they aren’t necessarily better than prescription anti-anxiety medications. If you need anti-anxiety medication, there’s no shame in that. Self-care includes giving your body what it needs, whether that comes in the form of lifestyle changes, botanical medicine, or a prescription medication from a trusted healthcare provider.