What Is Imposter Syndrome at Work and How to Overcome It

Imposter syndrome in the workplace is a psychological pattern where you doubt your achievements and fear being found out as a “fraud,” even when you have all the evidence and qualifications to back it up. This inner struggle affects high achievers, women, and those in leadership positions and leaves you feeling inadequate and doubtful. While anyone can get it, these groups may be more prone to it due to higher expectations and societal pressure. For example, a Journal of General Internal Medicine review of over 14,000 people found that women are more likely to experience imposter syndrome than men. 

If left unchecked, imposter syndrome can lead to burnout, low confidence, and career stagnation. In this guide, we will show you how to overcome imposter syndrome, build self-confidence, and unlock your potential at work.

What Is Imposter Syndrome at Work?

Imposter syndrome is the feeling of self-doubt and uncertainty about professional accomplishments. Even if you have crystal clear evidence of your success, imposter syndrome makes you doubt it and feel like you are a fraud at work and just “faking it.”  Simultaneously, it is irrelevant how successful you are.  

Even those who are highly successful and well-known often question their accomplishments. To illustrate, a famous actor Robert Pattinson shared in 2015 that in a lot of ways, he’s quite proud that he’s still getting jobs. “Because of falling into a job, you always feel like you’re a fraud, that you’re going to be thrown out at any second.”

In the context of the workplace, imposter syndrome can present itself in various forms:

Self-Doubt. You are constantly questioning your abilities, even after receiving affirmation or achieving significant results.

Perfectionism. You feel like you are never good enough and set unrealistically high standards, motivated by fear of failing. 

Overwork. You sacrifice your health in order to work harder and longer to prove your worth.

Difficulty Accepting Praise. You struggle to accept compliments and believe any success you make is due to luck or external factors, not your abilities and hard work.

Fear of Exposure. You constantly fear that someone will find out you’re not professional and good enough for your job.

If anything sounds familiar, just know that you're not alone. According to Asana research, almost two-thirds (62%) of knowledge workers experience impostor syndrome. It’s particularly high among high achievers and those in positions of power. Research from Harvard Business Review found women of color are more likely to experience imposter syndrome due to both racial and gender discrimination in the workplace.

In the following sections, we'll explore practical steps to help you overcome imposter syndrome and thrive in your professional life.

Signs You Might Be Experiencing Imposter Syndrome

Imposter syndrome can affect not just your work but also your self-esteem and confidence. And the sad thing is you might not even notice it. People with high self-esteem can handle tough situations and remain positive even without external support. But if your self-esteem is already low, you’re more likely to experience imposter syndrome. Surely, everyone is experiencing it differently; however, there are some common behaviors and thought patterns to look out for:

1. Fear of being exposed as a "fraud." 

One of the most noticeable signs of imposter syndrome is that you might actually believe that you are misleading others about yourself and your competence. It may seem that you’re simply feeling like a fraud at work, and one little mistake or a wrong step will expose you. This fear may create anxiety and force you to constantly prove your worth, even if your achievements are pretty high and you can very well speak for yourself.

2. Attributing success to luck rather than competence. 

Try to honestly answer this question: when you finish a task or a project, do you instantly start thinking its success depended on luck and right circumstances? If your answer is “yes,” then you might experience imposter syndrome. Instead of recognizing the effort you put into work and your abilities, you minimize your accomplishments and attribute them to external factors. In this case, it might seem impossible to celebrate achievements. Especially when you don't feel you truly deserve them.

3. Overworking to "prove" your worth.

A huge desire to overwork simply to prove your worth to yourself or to others is also a sign of the imposter syndrome. If you’re constantly feeling not good enough, taking on more tasks and working extra hours without a valid reason, you’ll eventually burn out, and that can mess with your sleep and energy levels.

Imposter syndrome is more common than you think, and acknowledging it is the first step to overcoming it.

How to Overcome Imposter Syndrome at Work

Imposter syndrome, while not a psychological disorder in itself, can have a serious impact on one's mental state and lead to limited growth and missed opportunities. Here are some practical steps to overcome imposter syndrome at work:

Challenge Negative Thoughts: Why do honest people sometimes feel like cheaters for no reason? The key word here is "feeling." The imposter syndrome relies on them and can make you ignore the facts completely. Therefore, it is important not to be ashamed of or deny your negative feelings, but to compare them with the facts.

Tip: Analyze and acknowledge negative thoughts, but don't let them control you. Question them instead: if you feel down and not worthy, remind yourself of your knowledge and skills and the path you've taken to get to this point in your life. A good practice is keeping a mood diary to track your feelings in the present moment. This will help you identify negative attitudes quicker over time, look back on negative emotions you’ve had before, and understand what was happening.

Acknowledge Achievements: One of the best ways to overcome imposter syndrome is to keep a record of your achievements. Notice everything you do. Keep a record of your daily activities, achievements, completed ideas, and projects. It’s easy to miss something when you’re arguing with yourself, but it’s harder to argue with actual evidence.

Tip: Make time for a weekly audit: remember everything you’ve done, even the small stuff. This will remind your brain that you haven't been idle at all. We often don’t even remember how we solved small problems. If you don’t trust yourself fully, try to save messages from your managers and colleagues where they praise your work. And go back to them when you doubt it.

Talk About It: Talk to your colleagues, mentors, or friends about your experiences, good and bad. When you share your insecurities and have an open conversation, you’ll get a more objective view on the situation. Don’t be afraid to talk about your achievements either. By doing so, you’ll build confidence and get the recognition you deserve.

Tip: Ask your colleagues or management for feedback. If there are areas to improve, you’ll know what to focus on. It’s always better to ask than to guess.

Set Realistic Expectations: As Hlovate says, “You'll never reach perfection because there's always room for improvement.” So instead of seeking perfection, seek progress and growth. It is completely normal to have things we don’t know much about yet and to need a helping hand. Turn your attention inward and praise yourself on how far you’ve come compared to a year ago.

Tip: Nobody’s perfect (even though we want to believe it), and we all mess up from time to time. Remember: mistakes help us grow. Meet them as your friend, not enemy, and learn from each mistake to improve.

Seek Professional Development: Professional growth isn’t always tied to a high position. At its core, it’s about expanding your skills and knowledge. Don’t be afraid to get out of your comfort zone and try new things—new courses, insightful literature, or mentor guidance.

Tip: Сonsider contacting a coach or seeking leadership therapy. It can be difficult for us to see the situation objectively, even when we try to approach the issue rationally. However, when a professional with experience and expertise speaks, it is often easier for us to accept their conclusions. A coach can help you understand your feelings and give strategies to deal with them. 

Imposter Syndrome at a New Job – Why It Happens and How to Manage It

Imposter syndrome at a new job is especially common when starting a new role.  A new team, a new corporate culture, and new tasks—all this is still unexplored ground for you. This can make you feel like an imposter at work or not qualified enough.  Let’s look at some tips on how to get over imposter syndrome at a new job.

1. Take small steps 

Remember that no one expects you to make instant decisions or achieve perfect results. All major companies have an onboarding period that is used to make sure you complete all the tasks with ongoing support from your colleagues and managers. Set small goals for the first few weeks of your new job, break down large tasks into little ones, and manage them consistently to feel more in control of the situation.

2. Ask for support and feedback 

Feedback is always aimed at helping you improve. Ask yourself, "Does feedback help me grow?" If the answer is yes, don't be afraid to ask your manager or team for constructive feedback. Over time, it will get easier to evaluate yourself, and the feeling of uncertainty will fade.

3. Allow yourself to make mistakes

Take mistakes as an opportunity for learning. Both negative and positive experiences are essential parts of the development process. Getting some criticism does not make you a bad person. It simply means there’s a flaw in your work that needs attention.

4. Don't overestimate the interest in yourself

As social beings, we often think that others pay a lot of attention to us and our actions. In reality, people don't think about you as much as you might imagine. Most people are focused on their own tasks, problems, and interests.

How to Help Someone Struggling with Imposter Syndrome

If you notice a colleague struggling with imposter syndrome at a new job, here’s how you can support them:

Make Your Expectations Clear

Uncertainty can increase feelings of insecurity. In the human body, each organ "knows" its role, and therefore, a healthy body functions smoothly. The same is true for a company. Clear expectations lead to clear outcomes. When a person knows exactly what they are doing, they're not overly worried about making a mistake. 

Encourage Self-Compassion and Self-Acceptance

Many people believe that work is a no-go zone for feelings and empathy. But we’re all human beings and need cooperation and support. Stanislaw Lem wrote, “We are only seeking man. We have no need for other worlds. We need mirrors”. Outside opinion helps people see their true reflection in that mirror and gain self-confidence.

Create a Culture of Recognition and Feedback

We all need feedback, that's for sure, but for some people, feeling valued really makes a difference. Sometimes, sitting down for a quick, personal chat can be a game-changer and help a person to approach their tasks with a completely new perspective. Pay attention to small things and offer a few words of encouragement along the way. It doesn’t take much, but it can mean a world to someone dealing with imposter syndrome.

Final Thoughts: Embrace Your Achievements

Imposter syndrome can occasionally arise in each of us. The important thing is not to allow it to completely negate everything we have achieved and considered significant.

It’s important to recognize your value, not compare yourself to others, and make small steps towards building confidence. Take time to acknowledge your contributions and pay more attention to progress, not perfection. If dealing with it on your own feels too overwhelming, consider seeking professional coaching or informative resources. 

You may download The Miranna App and schedule a session with a career coach that will help you build self-confidence and overcome the imposter syndrome at work.

FAQ

What are the 5 types of imposter syndrome?

Imposter syndrome at work can manifest in different ways, often falling into these five categories:

• The Perfectionist – Sets unrealistically high standards and feels like a failure when they don’t meet them.
• The Expert – Feels inadequate unless they know everything about a subject before taking action.
• The Soloist – Avoids asking for help, believing they must accomplish everything on their own.
• The Natural Genius – Expects to excel effortlessly and feels like a fraud when things require effort.
• The Superhuman – Overworks to prove their worth and avoid being "exposed" as inadequate.

What does imposter syndrome look like at work?

Imposter syndrome at work often presents as self-doubt, fear of exposure, and a feeling of not being good enough despite evidence of success. Employees experiencing imposter syndrome may:

• Constantly question their abilities and feel like they’re “faking it.”
• Struggle to accept praise, attributing success to luck or external factors.
• Work excessively long hours to prove their competence.
• Fear that one mistake will reveal them as a fraud.

What is the root cause of imposter syndrome?

Imposter syndrome is often caused by a combination of internal beliefs and external pressures. Some of the main contributing factors include:

• High expectations – Whether self-imposed or societal, pressure to meet unrealistic standards can lead to self-doubt.
• Perfectionism – Striving for flawlessness can make any minor mistake feel like failure.
• Comparison to others – Seeing colleagues succeed may lead to feelings of inadequacy.
• Lack of representation – People in underrepresented groups may feel added pressure to prove themselves.

What are the symptoms of imposter syndrome?

Imposter syndrome can affect both work performance and mental well-being. Common symptoms include:

• Fear of being exposed as a fraud – A persistent worry that others will "find out" you’re not as competent as they think.
• Attributing success to luck – Believing accomplishments are due to external factors rather than personal effort.
• Overworking to prove worth – Taking on excessive workloads to compensate for perceived inadequacy.
• Difficulty accepting praise – Feeling undeserving of recognition and downplaying achievements.
• Self-doubt – Constantly questioning one’s abilities, even after achieving success.

By recognizing these symptoms, individuals can take steps to overcome imposter syndrome and build self-confidence in their professional lives.