GRASP
Imposter syndrome and what you can do about it
August 12th, 2025, by
Imposter syndrome and what you can do about it
Do you ever have moments where you think:
“I don’t belong here.”
“I’m not really as smart as those around me.”
“One day they’ll realise I’m a fraud.”
If so, you are definitely not alone! Imposter syndrome affects the majority of HDR students across disciplines, experience levels, and stages of the research process. Even successful researchers carry these thoughts about with them. It’s helpful to accept these feelings as a natural and normal part of the research journey.
What is Imposter Syndrome?
Imposter syndrome is the persistent feeling that you’re not as competent as others perceive you to be, even in the face of plenty of evidence of your capability. It can show up as:
- Downplaying praise for your achievements.
- Fear of being “found out”.
- Self-sabotage.
- Reluctance to apply for opportunities
- Perfectionism, over-preparing or overworking.
Why do HDR Students experience it?
It can be difficult to get regular validation from others (even from your supervisors) during the course of your degree. You are also dealing with a lot of uncertainty along with many new skills to learn and knowledge areas to be across. These are the perfect conditions for self-doubt to take root and flourish.
What can you do about it?
Here are some ways to deal with imposter syndrome feelings that were suggested during a recent Find Your Tribe session:
Name it to tame it.
Recognise and acknowledge imposter thoughts when they arise (note that they often follow success). Instead of suppressing the thoughts, acknowledge them, give them a hug, and tuck them away in a box for a wee nap. This a technique called compartmentalising. (Thanks for this strategy Anwyn!)
It’s OK to ‘not know’.
Not knowing is part of being a researcher, right? Besides that, it’s important to remember that as an HDR you are an apprentice learning how to be a researcher and thus not expected to be amazing, or to produce your best work ever. Set lower expectations for yourself and save being good enough to win a Nobel prize for after you graduate. (Great advice, thanks Simone!)
Talk about it.
Share your experience with friends, peers or supervisors. You might be surprised how many others feel the same. Have you heard the golden rule ‘Never worry alone’? You’re guaranteed to feel heaps better if you share your worries with someone. (Shout out to Chimwemwe for this great tip!)
Keep a ‘done’ list.
Instead of being hyper-focussed on your to-do list and constantly reminding yourself of what you haven’t done, make a list of what you have done. Seeing your progress mount up will build your confidence. (That’s my two cents worth)
Higher degree research is a difficult journey into unknown territory with the aim of discovering something new - so it’s totally natural and normal to have plenty of moments of self-doubt.
That doesn’t mean you are not a capable researcher - you are, and your confidence will grow in time as you keep showing up, one small step at a time.
Have you experienced imposter syndrome? Do you have any stories, tips or strategies to share? Let us know in the comment form below. With your permission, I may weave them into a future post!
Additional reading
The impostor phenomenon among doctoral students: a scoping review. A published article in Frontiers of Psychology by Yanyan Wang and Wanhe Li.
Imposter syndrome, procrastination, and perfectionism. A great list of tips from the University of Sydney’s Postgraduate Representatives Association.
Is It Imposter Syndrome or Is It Trespasser Syndrome? Post on Nextions by Arin Reeves. Interesting and important perspective on the experience of people from under-represented groups.
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Image by Matúš Kovačovský on Unsplash