What Is Imposter Syndrome at Work and How to Beat It

January 31, 2025

What is imposter syndrome at work? It’s that nagging voice in your head whispering, “I’m not good enough to be here”—and it’s more common than you think. Research finds that imposter syndrome impacts up to 82% of people. It’s more than just self-doubt—it’s linked to serious challenges like depression, anxiety, burnout, and even low job satisfaction. If you’ve ever felt like you don’t belong or worried about being “found out,” you’re not alone. We’ll explore how to quiet those doubts and grow your confidence at work.

What is imposter syndrome?

What does imposter syndrome mean? It’s a fear of being exposed as a fraud, even when there’s clear evidence of your abilities. It’s that inner doubt that tells you you’re not good enough, no matter how much you achieve. For instance, you might land a promotion but chalk it up to luck instead of recognizing your hard work and skills. This mindset can chip away at your confidence and feed a cycle of self-doubt. 

Although it’s not a clinical diagnosis, imposter syndrome is a common experience that impacts how people think, feel, and act. 

The 5 types of imposter syndrome 

Psychologists have identified five types of imposter syndrome. Does one resonate with you?

The perfectionist - You set impossibly high standards and feel like a failure when you fall short, even when you’ve done well.

The expert - You believe you need to know everything before starting a project and constantly worry about being exposed as unqualified.

The soloist - You prefer to handle everything on your own, seeing any request for help as a sign of weakness or incompetence.

The natural genius - You expect success to come easily and feel inadequate when faced with challenges or setbacks.

The superhuman - You strive to excel in every aspect of life—career, family, hobbies—leading to burnout from trying to do it all.

Do I have imposter syndrome?

There’s no clinical criteria for imposter syndrome, but if the characteristics below resonate with you, you might be experiencing what is commonly called “imposter syndrome”: 

• Persistent self-doubt and low confidence
• Belief that you don’t belong in your role or at your job
• Difficulty accepting praise or recognition
• Emotional reasoning (e.g., “If I feel inadequate, I must be inadequate”)
• Ignoring positive feedback while focusing on negatives

What causes imposter syndrome?

Imposter syndrome causes can vary, but they’re often influenced by a combination of personal tendencies and external factors:

Perfectionism - A strong need to meet unrealistically high standards can create feelings of inadequacy. For example, imposter syndrome in the workplace can show up as focusing on minor mistakes in a report despite high-quality work and praise.

Family dynamics - Receiving too much praise as a kid that felt undeserved can make you feel like a fake. And so could the opposite, receiving no praise when you were younger and experiencing success later. 

Stereotypes - Social and cultural stereotypes, along with a lack of representation in leadership, can amplify imposter syndrome at work. For example, a woman in STEM might question her abilities on a male-dominated team despite her qualifications. 

First-generation experiences - Being the first in your family to achieve milestones, like attending college, can contribute to imposter feelings because you may lack mentorship, guidance, and feel culturally out of place at times.

Unclear expectations of success - Another imposter syndrome cause can be lack of clear benchmarks. For example, equating success with being "the best" rather than meeting the benchmarks for success in a situation.

What is imposter syndrome at work (and how to overcome it)

Overcoming imposter syndrome in the workplace starts with recognizing the unhelpful thoughts that hold you back and replacing them with strategies to build confidence and embrace your achievements.

#1 Reframe your thoughts

Often, we fall into thinking traps that can fuel imposter syndrome at work, like disqualifying the positive (“I know everyone said I did a great job on that report, but I can't believe I left a typo in at the end") or emotional reasoning (“I feel anxious about my performance, so I must be doing poorly”). These thoughts aren’t facts—they’re just patterns of self-criticism. Learn to challenge them:

• Create distance from self-criticism - When self-critical thoughts arise, precede them with, “I’m having the thought that…” to create distance from it. 
• Label thinking traps - Identify patterns like disqualifying the positive or emotional reasoning, then redirect your focus to evidence of your competence.
• Practice balanced thinking - Replace self-criticism with realistic perspectives. For example, “I made a mistake, but I also contributed valuable ideas to this project.”

#2 Get curious about its origins

Understanding what causes imposter syndrome can help reduce its grip. Ask yourself:

• Did family dynamics, perfectionism, or societal messages contribute to these feelings?
• Are self-doubts tied to stereotypes or a lack of representation in leadership roles?
• How do I define success, and am I using objective criteria like feedback or am I relying on unhelpful comparisons to others? 

#3 Shift your behavior in small steps

Not feeling good enough often leads to overwork, procrastination, or avoidance. Small, intentional actions can break this cycle.

• Set realistic goals - Break tasks into manageable steps and celebrate progress rather than perfection.
• Experiment with “good enough” - If you tend to over-prepare, try scaling back slightly (e.g., spend 10% less time) and evaluate the results.

#4 Celebrate your accomplishments

Imposter syndrome at work thrives when you minimize your achievements. Make it a habit to recognize and internalize your successes.

• Log your wins - Keep a journal of achievements, positive feedback, and challenges you’ve overcome.
• Accept compliments - Resist the urge to deflect praise; instead, simply say, “Thank you.”
• Reflect regularly - Review your successes to boost confidence and counter self-doubt.

#5 Set realistic goals

Unrealistic expectations can fuel imposter syndrome. Setting achievable goals helps you track and celebrate progress.

• Start small and specific - Break larger tasks into clear, manageable steps.
• Focus on effort over perfection - Measure success by what you learn and accomplish, not by flawless results.
• Avoid overloading yourself - Prioritize tasks, delegate when possible, and leave room for adjustments.

#6 Practice self-compassion

Overcoming not feeling good enough means shifting from self-criticism to self-kindness. Practicing self-compassion can help you shift toward a healthier and more supportive mindset.

• Acknowledge your humanity - Everyone makes mistakes and faces challenges—it’s part of growth.
• Talk to yourself like a friend - Replace harsh self-talk with supportive, encouraging words.
• Focus on progress, not perfection - Celebrate effort and improvement, even if results aren’t perfect.
• Create moments for self-care - Recharge with activities like walking, journaling, or talking to a supportive friend. When you take care of yourself it’s easier to practice self-compassion.

#7 Build a support network

Surround yourself with people who affirm your value. Here are a few approaches:

• Join professional groups - Seek out resources like employee resource groups (ERGs) that can foster inclusion and belonging.
• Seek support from people who understand – Connect with a mentor, peer, or friend who has navigated similar challenges. Sharing your experience can help normalize your feelings and provide perspective. For some, sharing their experience with close colleagues can actually reinforce feelings of imposter syndrome. If that’s the case for you, consider seeking support from people outside your immediate professional circle. 

#8 Talk to a mental health professional 

If imposter syndrome at work feels overwhelming or persistent, seeing a mental health professional can help you:

• Understand the roots - Explore what causes imposter syndrome, such as past experiences or unhelpful thought patterns.
• Learn coping strategies - Evidence-based techniques like cognitive-behavioral therapy (CBT) can challenge negative thoughts and build confidence.
• Develop a personalized plan - Mental health providers tailor solutions to your specific needs and workplace context.
• Address coexisting concerns - Get treatment for challenges like anxiety, depression, or other mental health issues. 

How managers can help employees with imposter syndrome 

Managers play a vital role in helping employees overcome imposter syndrome at work by fostering psychological safety, offering support, and recognizing contributions.

• Help employees get clear on expectations - Go over deliverables, progress checkpoints, and performance measures. This helps employees know exactly what’s expected and how they’re performing. It can also help decrease the tendency to mentally “fill in the blanks” on what success looks like.
• Lead by example - Openly acknowledge your own mistakes and lessons learned to foster a culture where growth and learning are valued over perfection.

• Balance praise with guidance - Pair recognition with actionable advice to build confidence. For example, say, “Your analytical skills really shone in that report. Let’s refine your presentation delivery for even greater impact.”
• Acknowledge achievements - Highlight both small wins and major contributions, privately and publicly. For instance, share during a team meeting, “Emily’s creative problem-solving was key to closing this deal.”
• Encourage diverse input - Ensure all voices are heard. For example, invite quieter team members to share their perspectives: “Ravi, I’d love to hear your thoughts on this.”

Take the first step toward confidence and growth

Overcoming imposter syndrome in the workplace starts with small, intentional shifts in mindset and behavior. With the right support and consistent practice, both employees and managers can foster self-confidence, unlock potential, and create a thriving workplace.