How to Manage Imposter Syndrome at Work

Ever looked around your workplace and felt certain everyone would soon discover you’re a fraud who doesn’t belong there? That’s imposter syndrome—and it’s surprisingly common, even among the most accomplished professionals.

I still remember my first day at a new job where I was hired as the “expert” on a project. Walking into that meeting room filled with colleagues waiting for my input, I felt my heart race as a voice inside whispered: “They’re going to realize they made a terrible mistake hiring you.” Despite years of experience and solid qualifications, I was convinced I was moments away from being exposed as an imposter.

What Exactly Is Imposter Syndrome?

Imposter syndrome is that persistent feeling that you’ve somehow fooled everyone into thinking you’re more competent than you actually are. It’s the nagging belief that your achievements resulted from luck, timing, or your ability to deceive others about your capabilities—rather than from your actual skills and hard work.

At work, imposter syndrome can show up as:

• Downplaying your achievements (“It wasn’t really that difficult”)
• Attributing success to external factors (“I just got lucky”)
• Overworking to prove your worth
• Feeling paralyzed by perfectionism
• Fear of being “found out” or exposed
• Difficulty accepting praise

The irony? Imposter syndrome tends to affect high-achievers the most. The more accomplished you become, the more opportunities you have to feel like you don’t belong in increasingly challenging environments.

Why Workplace Imposter Syndrome Hits So Hard

Work environments can be particularly fertile ground for imposter feelings. In professional settings, we’re constantly being evaluated, compared, and sometimes placed in competition with our colleagues. Add in performance reviews, promotions, and public recognition, and you’ve got the perfect storm for self-doubt.

Certain workplace situations tend to trigger imposter feelings more intensely:

• Starting a new job or role
• Receiving a promotion
• Being recognized publicly for your work
• Working in highly competitive fields
• Being a minority in your workplace
• Leading a team for the first time

The Cost of Living as an “Imposter”

When left unchecked, imposter syndrome does more than just make you feel bad—it can actively sabotage your career and wellbeing:

• You might avoid applying for promotions or new opportunities
• Perfectionism can lead to burnout and anxiety
• Constant self-doubt drains your mental energy
• You might undercharge for your services or accept less pay than you deserve
• The stress can affect your physical health and sleep

During a particularly intense period of imposter feelings, I found myself triple-checking every email, staying late to revise presentations that were already solid, and lying awake worrying that my colleagues would “discover” I wasn’t qualified. The emotional toll was exhausting, and eventually, it began affecting my health.

Practical Strategies to Manage Imposter Syndrome

1. Document Your Achievements

Keep a “wins” journal or folder where you save positive feedback, accomplishments, and moments when you overcame challenges. When imposter feelings arise, revisit this concrete evidence of your capabilities.

One technique that’s helped me is creating what I call an “evidence file” on my computer. Whenever I receive positive feedback, complete a difficult project, or solve a problem at work, I add it to this file. On days when I feel like a fraud, I open it up as a reminder that my feelings don’t match reality.

2. Reframe Your Thinking

Notice when you’re dismissing compliments or attributing success to luck. Practice consciously replacing these thoughts with acknowledgment of your skills and efforts.

When someone compliments your work, try responding with “Thank you, I worked hard on that” instead of “Oh, it was nothing.” This simple shift can gradually retrain your brain to internalize your achievements.

3. Share Your Feelings

Talk to trusted colleagues or mentors about your imposter feelings. You’ll likely discover they’ve experienced similar doubts, which can normalize your experience and reduce its power.

Sometimes, reflecting on these feelings with others can help identify their origins and patterns. In therapy, I’ve found that exploring the different parts of myself—including the critical voice that fuels imposter syndrome—has been illuminating. Understanding where these feelings come from helps me respond to them with more compassion.

4. Embrace Being a Learner

Shift your perspective from “I need to know everything” to “I’m always growing and learning.” No one expects perfection, and acknowledging you don’t have all the answers isn’t a weakness—it’s professionalism.

Try adopting phrases like “I’ll look into that and get back to you” or “That’s an interesting question I haven’t considered before.” These honest responses demonstrate confidence and competence without requiring omniscience.

5. Separate Feelings from Facts

When imposter thoughts arise, label them: “I notice I’m having the thought that I don’t deserve this job.” This creates distance between you and the thought, allowing you to examine it more objectively.

One technique I find helpful is exploring these feelings by connecting them to different points in time. For instance, I might ask myself: When in the past did I feel similarly insecure? How did those situations actually turn out? When have I felt confident in my abilities? This time-based reflection helps me see patterns more clearly and ground myself in reality.

If you’re looking for a structured way to explore emotions through the lens of time, Emotions in Time can be a helpful tool for this kind of self-reflection.

6. Find Your Support Network

Build relationships with colleagues who can provide perspective when your imposter feelings flare up. Sometimes an outside view can help you see your contributions more clearly.

I’ve found that having a “reality check buddy” at work—someone I trust to give me honest feedback—has been invaluable. When I start spiraling into imposter territory, they can remind me of specific instances where my work made a difference.

7. Recognize That Discomfort Is Part of Growth

If you never feel challenged or slightly out of your depth, you’re probably not growing. Some discomfort is a natural part of professional development—not evidence you don’t belong.

I try to remind myself that feeling uncomfortable means I’m stretching beyond my comfort zone. The most significant growth in my career has always come from the projects that initially made me feel most inadequate.

When Imposter Syndrome Intersects with Identity

It’s important to acknowledge that imposter syndrome doesn’t affect everyone equally. Research suggests that women, people of color, first-generation professionals, and those from underrepresented groups often experience more intense imposter feelings due to systemic biases, stereotypes, and lack of representation.

If you’re the “only” or one of few people like you in your workplace, your imposter feelings may be compounded by genuine external barriers and biases. In these cases, finding community with others who share your identity can be especially important for contextualizing your experience.

When to Seek Additional Support

While imposter syndrome is common, sometimes its intensity can signal deeper issues that might benefit from professional support:

• If imposter feelings are severely impacting your daily functioning
• If they’re accompanied by persistent anxiety or depression
• If they’re causing you to consider leaving a job you otherwise enjoy
• If self-doubt is affecting your physical health

Working with a therapist can help uncover the roots of your imposter feelings and develop personalized strategies for managing them. Many therapists specialize in workplace issues and can provide targeted support.

The Unexpected Gift of Imposter Syndrome

While imposter syndrome can be painful, it sometimes contains unexpected gifts. The people most worried about being frauds are often the least likely to actually be imposters. Your self-awareness and concern about performing well often lead to greater thoroughness, empathy for others, and openness to learning.

With time and practice, you can learn to recognize imposter syndrome as just one voice among many—not the authoritative narrator of your professional story. You belong exactly where you are, not because you’ve fooled anyone, but because your unique combination of skills, experiences, and perspective brings value to your workplace.

Remember: feeling like an imposter doesn’t make you one. It just means you’re human, growing, and challenging yourself to reach new heights.