“When we receive feedback, it’s normal to have a moment of self-doubt. We feel bad, but that usually passes,” Martinez explains. However, “some people might ruminate on it or obsess about it for days, since it reinforces all of this negative stuff that they already believe about themselves.”

4. You look at other people’s wins and automatically wonder what’s wrong with you.

It’s pretty much impossible not to do this to some extent (thanks, social media highlight reels). However, with inferiority complexes, those comparisons don’t just feel like passing moments of envy. Instead, they become a lens through which you judge your worth…or rather, your perceived lack of it, according to Bryant.

Whether someone announces a new gig, shares an engagement update, or posts about their impressive lifting PR, your mind might race with thoughts like, “No matter how hard I try, I’ll never be as good as this person,” or, “I’m clearly not talented enough, or else I’d be where they are now.” You’re not simply wishing you had what they had – you’re convinced there’s something flawed about you for not measuring up.

5. You try really, really hard to gain other people’s approval.

If you’re convinced you’re somehow lacking as you are, it makes sense that you might feel the pressure to “earn” your worth. Because when you don’t believe you’re sufficient on your own, external praise and approval become your only lifeline to fill that void. That’s why, with inferiority complexes, “there’s often this real, Olympic-level people-pleasing with hardly any boundaries,” Martinez says.

This can show up in small ways, like over-apologising for quirks that make you you (“Sorry, it’s probably so weird that I love gory horror movies”), or agreeing with the crowd only because you’re afraid your own opinions aren’t interesting. Then there are even more subtle, damaging people-pleasing behaviours to look out for, Martinez points out. Such as tolerating mistreatment in relationships (romantic or otherwise) because your inferiority complex convinces you that’s all you deserve. Or at work, maybe you push yourself to the point of burnout so others will see how “smart” you are and feel completely crushed if they don’t.

How to get rid of an inferiority complex

What’s frustrating about an inferiority complex is that it’s a mindset, meaning it can feel nearly impossible to suddenly unlearn a lifetime of automatic, negative thoughts. That’s why both the experts we spoke with agree: Working with a therapist is one of the best ways to get to the root of where your inadequacy is coming from and then break those patterns with expert guidance.

Now, that’s not to say you have to tackle all your baggage to ease an inferiority complex’s grip on your life. On your own, you can take small steps like resisting the natural instinct to swat away compliments (“Nooo, I look awful”) and swapping it with a simple, “Thanks! I like my outfit today too” instead. Bryant also suggests tracking your wins and strengths, either in a notebook or in your phone. That way, on days when your insecurity hits hard, you can remember how you, say, made it to the final round of interviews or have a tight-knit friend group, and see these moments as evidence that you’re more valuable than your nagging doubts let on.

Ultimately, healing from an inferiority complex isn’t about striving for perfection. “It’s a gradual process of getting comfortable with being flawed and worthy at the same time,” Martinez says –and once you embrace that these two truths can coexist, that’s when your inner bully will finally start to lose its grip.

This article was first published on SELF.