Do you ever feel like everything you achieve at work is out of sheer luck? Like you don’t get what others see in you, and you don’t deserve the praise? Feeling like a fraud can be tough, but we’ve gathered a few tips to help you overcome imposter syndrome at work.
Key Takeaways
- Imposter syndrome at work impacts more than half of employees, from entry-level to CEOs.
- It can lead to problems such as perfectionism, heightened anxiety, social isolation, and burnout.
- Feelings of self-doubt can stem from personality traits, professional environment, childhood dynamics, or social media.
- You can manage it by challenging negative thoughts with evidence, reframing your mindset, tracking your achievements, and sharing your experiences with a friend or professional.
If feeling like you don’t belong in your workplace sounds a little too familiar, you’re not alone. A 2023 study by Asana shows that 62% of employees experience imposter syndrome, with women being more likely to experience it.
Although imposter syndrome isn’t officially recognized as a mental health disorder, it can still have a significant impact on professional performance and overall well-being. Plus, it can affect people at every level—from entry-level employees to CEOs.
As you can see, this experience is more common than you might think. And the good news is—it’s absolutely possible to break free from its grip!
What Is Imposter Syndrome At Work
Okay, so we know that imposter syndrome at work is a completely normal experience—but what does it really look like?
In essence, it’s a persistent sense of self-doubt and inadequacy related to your professional achievements—despite evidence of your competence. It can show up in different ways, such as:
- Feeling like a fraud or a “fake”
- Believing you don’t deserve your job or accomplishments
- Thinking you’re just fooling your colleagues or boss into believing you’re good at your job
- Constantly comparing yourself to coworkers and feeling like you fall short
Imposter syndrome can also be a systemic issue—you can feel discouraged from speaking up or putting yourself out there, especially if you’re a woman, a person of color, or part of another marginalized group.
Symptoms Of Imposter Syndrome At Work
People experience imposter syndrome at work in different ways, but the common feelings of self-doubt can lead to a variety of symptoms, such as:
- Sensitivity to small mistakes
- Overworking and burnout
- Perfectionism
- Social isolation
- Low self-esteem
- Increased stress and anxiety
Where These Feelings Come From
There’s a wide range of possible root causes for imposter syndrome—both at work and beyond—including:
- Personality: Perfectionism, low self-esteem, or high neuroticism can increase the likelihood of experiencing imposter syndrome.
- Professional environment: Lack of diversity can make people feel like they don’t belong (e.g., a person of color surrounded by white leaders, or a woman in a male-dominated workplace).
- Childhood dynamics: Growing up with controlling, overprotective, or inconsistent parents—or facing constant pressure to achieve—can contribute to these feelings later in life.
- Social media: When your feed constantly highlights others’ successes, it’s natural to feel less confident. In fact, this comparison can even cause anxiety.
How To Overcome Imposter Syndrome At Work
Imposter syndrome can have a negative impact—both at work and in your personal life. Beyond affecting your mental health, it can cause you to miss out on professional opportunities or even stay in a toxic workplace.
Overcoming imposter syndrome takes time and effort, but it’s absolutely possible—and here are a few tips you can put into practice:
1. Focus on the evidence
The feelings caused by imposter syndrome are often rooted in fear. And while it can be hard to keep your mind from creating negative spirals, you can challenge those narratives with facts.
For example:
- Feeling anxious about presenting your ideas? Remember the times your input helped your team succeed.
- Believing you don’t deserve that promotion? Remind yourself of the hard work and achievements that got you where you are.
2. Reframe your thoughts
Our thoughts hold power and influence how we feel and see our reality. Focusing on the evidence also helps us reframe our negative self-talk and irrational thoughts. It’s important to develop positive, self-compassionate affirmations to train your mind to be more supportive.
Example: Made a mistake? Instead of thinking about how terrible it was, try saying, “I could have done things differently, and next time I’ll do better.”
3. Talk to a loved one
Sharing your feelings with someone you trust can help you process and make sense of them—allowing you to acknowledge what you’re feeling, find peace, and move forward. You might even discover that they have felt the same way, reminding you that you’re not alone.
4. Write down and celebrate your achievements
Jot down your successes and positive feedback so you can have an objective reminder of what you’ve achieved and are capable of. Revisit it whenever you need. And don’t forget to celebrate your wins—no matter how small. You deserve to feel proud, and you can even share them with your team.
5. Seek professional support
If it’s starting to feel like too much to handle, therapy can help you explore and address the root causes of imposter syndrome at work. Over time, you’ll gain a deeper understanding of yourself and build coping skills that improve your sense of self-worth, confidence, and overall well-being.
Find Support for Imposter Syndrome at Work in Baltimore, MD
Whether these feelings of being a fraud come from within or are triggered by external factors—like starting a new job—it can be hard to shake the sense that you don’t belong or aren’t good enough. We’re here to help you overcome imposter syndrome at work!
Our Baltimore-based therapists can help you uncover what’s driving your imposter syndrome so you can start building confidence and genuine self-worth. Reach out to know more, or schedule a free 15-minute consultation here.
FAQs
What are the signs of imposter syndrome at work?
Signs of imposter syndrome at work include persistent self-doubt, feeling like a fraud despite success, overworking, perfectionism, and comparing yourself to others—often leading to stress, anxiety, and low self-esteem.
What are the five types of imposter syndrome?
Dr. Valerie Young identified five types of imposter syndrome:
- Perfectionist (anything less than perfect feels like failure)
- Superhuman (driven to overwork)
- Natural Genius (expects to master things easily)
- Soloist (avoids asking for help)
- Expert (fears not knowing enough).
What are the four ‘P’s of imposter syndrome?
Author Clare Josa identified the four ‘P’s of imposter syndrome: perfectionism, paralysis, people-pleasing, and procrastination. Knowing them can help you manage these patterns.
Who is most prone to imposter syndrome?
Women and people from marginalized groups—such as those of different genders, sexual orientations, races, or backgrounds—are most likely to experience imposter syndrome.
How to fix imposter syndrome at work?
You can overcome imposter syndrome at work by challenging negative thoughts with facts, reframing self-talk, celebrating your achievements, talking to someone you trust, and seeking professional support if needed.
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