Let’s be honest. That nagging little voice in your head? The one whispering, You’re not good enough. You don’t belong here. You’re going to be found out? It’s exhausting.
I know because I’ve been there.
When you’re a high-achieving, ambitious woman in a demanding environment, the pressure to perform perfectly can be relentless. Add to that the weight of imposter feelings—questioning whether you truly deserve your success—and it’s no wonder your mind feels like it’s in overdrive.
So what do you do when you feel the familiar wave of self-doubt rising?
You slow down.
The Power of the Pause
There’s a beautiful simplicity in the idea of slowing down. When emotions escalate—whether it’s frustration, anxiety, or the sudden urge to throw your laptop out the window—a conscious pause can be the difference between spiralling and regaining control.
Shunmyo Masuno, a Zen Buddhist priest, shares a simple yet profound practice: when anger or overwhelm creeps in, repeat a calming phrase.
“Slow down, slow down, slow down.”
“It’s alright, it’s alright, it’s alright.”
“Hold it, hold it, hold it.”
This isn’t about ignoring or suppressing emotions. It’s about acknowledging them without letting them dictate your actions. It’s a moment to breathe, recalibrate, and respond rather than react.
Now, let’s apply this to imposter feelings.
Why Imposter Syndrome Thrives in Chaos
When your mind is racing—juggling deadlines, managing expectations, trying to prove yourself—the perfect breeding ground for imposter feelings forms. Your brain starts looking for evidence that you’re not as competent as others think. And, let’s be real, when you’re searching for flaws, you’ll always find them.
But here’s the thing: imposter syndrome isn’t about ability. It’s about your perception of competence.
Dr. Valerie Young’s research on imposter syndrome identifies five distinct types, each with their own unrealistic standards of competence:
- The Perfectionist – Anything less than 100% feels like failure.
- The Expert – If you don’t know everything, you feel inadequate.
- The Soloist – Asking for help feels like admitting defeat.
- The Natural Genius – If it doesn’t come easily, you assume you’re not smart enough.
- The Superhuman – You believe you should excel in every role, all the time.
Each of these imposter types creates a whirlwind of expectations that’s impossible to keep up with. So when that storm starts brewing in your mind, the best thing you can do?
Slow. Down.
How Slowing Down Disrupts the Imposter Cycle
Think of your brain like a train speeding down the tracks. When imposter feelings take hold, that train picks up speed, racing toward self-doubt, overwork, procrastination, or burnout. The only way to stop it is to hit the brakes.
Step 1: Notice the Thought Spiral
The moment you catch yourself thinking, I don’t belong here or I’m going to fail, pause. Instead of letting that thought run wild, simply acknowledge it.
“Ah, there you are again, imposter feelings. I see you.”
Naming the thought removes its power. You are not your thoughts. You are simply the observer.
Step 2: Ground Yourself with a Mantra
Now, insert your pause phrase. It can be as simple as:
“Slow down, slow down, slow down.”
Or a personal favourite of mine:
“I’ve done hard things before. I can do this too.”
This tiny intervention disrupts the spiral and brings you back to the present.
Step 3: Shift to a New Perspective
Imposter feelings thrive when we focus on what we lack rather than what we bring to the table. To counteract this, ask yourself:
- What would I say to a friend feeling this way?
- What evidence do I have that I am capable?
- What’s one small step I can take right now to move forward?
Small shifts in thinking make a huge impact over time.
The Over-Achiever’s Dilemma: Do More vs. Do Better
One of the biggest traps high-achievers fall into is thinking that the answer to self-doubt is doing more. If you work harder, study longer, or take on just one more responsibility, maybe then you’ll finally feel confident, right?
Wrong.
That’s how burnout happens.
If motivation is like a muscle that needs regular exercise to stay strong, then resilience is the core strength that keeps us steady. And resilience isn’t about pushing through at all costs—it’s about knowing when to pause and reset.
Slowing down is a radical act of self-preservation. It’s not a sign of weakness; it’s a sign of wisdom.
Practical Ways to Slow Down Without Losing Momentum
Now, I hear you: Stephanie, I can’t just sit around chanting “slow down” all day—I have things to do!
Fair enough. Here’s how to integrate slowing down into real life without derailing your goals.
1. Take “Micro-Pauses” Throughout the Day
Instead of powering through 10 hours straight, schedule tiny moments of pause. Even 30 seconds of deep breathing can reset your brain.
2. Create a Morning “Slow Start” Ritual
Before diving into emails and meetings, take 5-10 minutes to set your mindset for the day. Whether that’s journaling, stretching, or simply sipping your coffee without checking your phone—give your brain space to wake up calmly.
3. Reframe “Breaks” as Productivity Boosters
Stepping away from your work isn’t a waste of time; it’s how you stay sharp. Research shows that strategic breaks increase focus and efficiency. So go outside, move your body, or just breathe.
4. Set a “Cut-Off” Time for Work
If you find yourself constantly working late to “catch up,” set a non-negotiable end time. Protect your mental bandwidth like you would any other valuable resource—because it is.
5. Practice Self-Compassion
The most powerful antidote to imposter syndrome? Giving yourself the same grace you’d give a friend. You’re human. You’re learning. And that’s enough.
You Don’t Have to Prove Yourself. You Just Have to Be Yourself.
At the end of the day, imposter syndrome is just fear wearing a different mask. It’s the fear of being exposed, of not being enough, of failing in front of others.
But here’s the truth: You are already enough.
You don’t have to earn your place at the table. You just have to own it.
So the next time your mind starts racing, your self-doubt kicks in, or you feel the pressure to do more, be more, prove more—pause.
Take a deep breath.
And remind yourself:
“Slow down, slow down, slow down.”
You’ve got this. 💛
If this has been useful for you I’d love you to share it with your friends or anyone else you think may find it useful.
Remember, you can unleash your unique version of success.
Your Coach
Stephanie
Ready to Ignite Your SPARK?
As a Certified High Performance, Wayfinder and Imposter Syndrome Informed Coach, I’m here to support you on this transformative journey. Whether it’s in your career, health, or relationships, my coaching programs are designed to help you achieve heightened and sustained levels of performance and potential. Are you ready to embrace these inner shifts then let’s embark on this journey together!
Whenever you’re ready, here are a few ways I can support you:
Join our IYS Community – to connect with like-minded individuals focused on increasing their ENGAGEMENT, CONFIDENCE & JOY in work (and life)
Access your FREE Online Training – and learn how you can immediately hit higher levels of performance and potential in all you do!
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