What is imposter syndrome at work? How to recognize it and stop doubting yourself

Most of us have felt insecure in our jobs from time to time. But for some people, this type of thinking becomes a near-constant inner monologue that creates a negative, fearful mindset that makes doing their jobs with any level of confidence almost impossible. This is known as imposter syndrome, and it  can have a significant impact on a person’s career. Fortunately, with a little effort, it can be overcome (or at least managed).

What is imposter syndrome?

Imposter syndrome, while not an official psychological diagnosis, is feeling like a fraud or a pretender in an area of your life, even if you've achieved success. A person experiencing imposter syndrome does not feel secure or capable and fears being exposed as a fraud.

The term imposter syndrome was first coined in the 1970s by psychologists Suzanna Imes and Pauline Rose Clance. It is caused by a sense of inadequacy in the workplace, despite being viewed by others as proficient. People don’t want to admit it, because they’re either ashamed or afraid of admitting what they view as weakness, so it’s more common than you might think.

What causes imposter syndrome?

Imposter syndrome at work is a form of cognitive distortion, which creates an overwhelming sense of doubt about one's skills and achievements, others' opinions of them, and even their record of success. But what causes it? It's not just a matter of low self-esteem and usually stems from a variety of factors.

For example, your family history may play a role if parents or other family members were judgmental, fault-finding, or disparaging. Or, if someone is part of a community or friend group that equates self-worth with achievement, it can lead to imposter syndrome. 

People with imposter syndrome at work are afraid of being found out and expelled from their social group or workplace. This includes anything that makes a person feel different from his or her peers, such as language, gender, and socio-economic status. 

Finally, personality traits can be a factor too. Some people are more prone to feelings of doubt and fear of failure, which can increase in times of stress. Unfortunately, this can lead to a vicious circle because people with imposter syndrome might shun opportunities that would allow them to excel.

What does imposter syndrome feel like?

Most of us feel doubt about our work performance or ourselves from time to time. So how do you know if you have imposter syndrome at work? Typical characteristics might be:

• A sense of self-doubt

• Feeling burnt out

• Thinking that your contributions don’t matter

• Fears that you’re not living up to expectations

• Impractical or unviable expectations

• Regular self-sabotage

• Attributing success to luck or other people’s efforts

5 Types of imposter syndrome

In her book, “The Secret Thoughts of Successful Women: Why Capable People Suffer,” Dr. Valerie Young identifies five types of imposter syndrome. 

1. The Perfectionist

This person has to make sure that everything they do is perfect. They are always striving for more success, more prestige, and better outcomes. This person is never satisfied with achievements.

2. The “Super Man (or Woman)”

This type goes above and beyond regularly to attain the approval and admiration from colleagues and demonstrate invincibility.

3. The Natural Genius

The Natural Genius is a perfectionist and needs to get things done quickly and accurately — the first time. This type finds feedback or criticism of any kind to be threatening because if something wasn't done 100 percent correctly the first time, it represents failure.

4. The Soloist

The Soloist, like the Natural Genius, likes to work without any help from others. In fact, asking for help makes a soloist feel vulnerable because it exposes weaknesses, such as gaps in skills or knowledge. 

5. The Expert

This type of imposter syndrome involves having  all the information, skills, and experience before even attempting a task. Experts can’t fathom the idea that knowing everything right away isn’t expected of them.

How to overcome imposter syndrome at work

Imposter syndrome isn’t a career-ender, because it can be overcome. While it might take some work, there are several things you can do to overcome imposter syndrome at work: 

1.Confront your feelings

Recognize your self-doubt, work on achieving your goals, and face your feelings. Remember that you’re not alone — almost 82 percent of people deal with imposter syndrome.

2. Consider therapy

A specific type of therapy called compassion-focused therapy can help people stop blaming themselves, reduce negative self-criticism, and develop a sense of self-worth. Consider group therapy; it can be helpful to talk to others who are struggling with the same issues.

3. Adjust your thinking

Negative thoughts can be damaging. Instead of dwelling on why things are always going wrong, figure out what steps you can take to solve a problem, which will help boost your confidence and lead to success.

4. Try the SBNRR Technique

The SBNRR technique can be used to help you deal with negative feelings and become more mindful:

• Stop: Take a moment to reflect. 

• Breathe: Take a deep breath and let go of any negative self-talk or feelings.

• Notice: Take note of your feelings, how your body feels, your surroundings, other people, and what's happening at that moment.

• Reassess: Appraise your circumstances and what’s causing you to feel like an imposter.

• Respond: React with intention. You’re more likely to deal with the situation objectively and constructively once you’ve taken a moment to think.

5. Focus on success

Consider keeping a log of all your successes and achievements, no matter how small, and review it periodically to remind yourself of all you’ve achieved. 

6. Lean on your colleagues

Don’t be afraid to reach out to trusted teammates or colleagues. Speaking openly about your feelings can help normalize them, removing any stigma you might feel. And you might find that your co-workers feel the same way!

7. Watch out for social media

Social media is a great way to connect with others, but sometimes it can contribute to feelings of inadequacy. Remember, don’t compare your day-to-day life with the “highlight reels” of others. Focus on your own goals, achievements, and growth.

8. Focus on facts, not feelings

When you feel overwhelmed by imposter syndrome at work, take a step back. Remember, sometimes your feelings lie to you, so focus on the bigger picture and look at the facts that got you where you are. Think about how you would talk to a friend who downplayed his or her accomplishments, and treat yourself in kind.

9. Remember that you don’t have to be perfect

The writer Voltaire is credited with the saying, “Perfect is the enemy of good,” and that’s a good idea, because it lets you focus on your actual achievements. Let go of your quest of perfectionism, and aim for progress instead. When things don’t go 100% to plan, it doesn’t mean you’re an imposter; it means you’re learning and growing. 

10. Consider the three Cs of imposter syndrome

In their book “Own Your Greatness,” Drs. Dr. Lisa Orbé-Austin and Dr. Richard Orbé-Austin created the 3 C’s: Clarify, Choose, and Create, which is a strategy to help people overcome imposter syndrome.

• Clarify: determine where your feelings of imposter syndrome first began, and what your triggers are.

• Choose: take actionable steps to move beyond imposter syndrome by admitting your fears and identifying your strengths.

• Create: create an environment where you can flourish by exploring new roles and surrounding yourself with helpful people who can help you put things in perspective..

How leaders can help avoid impostor syndrome in their team

One of the responsibilities of a great manager is to ensure that the members of his or her team feel valued, capable, and productive. But given how common it is, chances are that several people under your supervision deal with it. So what can you do to help them avoid imposter syndrome at work?

Be a safe person to talk to

There’s still a lot of stigma about imposter syndrome (and mental health in general), so make sure that you’re creating a climate of open communication. Your team should feel like that they can come to you with work issues, and that they will be heard and supported.

Support their skills and successes

It’s easy to feel like an imposter if you're working in a vacuum. Make sure that your employees get regular, constructive feedback on their job performance, and how their work has contributed to the success of the team and the company in general. And beginning their tenure on your team with a simple, “You bring value” can go a long way towards avoiding imposter syndrome.

Be on the lookout for imposter syndrome

While it may manifest differently in people, women and people of color are often the most vulnerable. Keep your eyes open for it. Notice how often they speak up in meetings, or how others respond to them. Do you make an effort to make them feel included on your team? Make sure you’re actively looking for the sometimes-subtle signs of bias or discrimination, which can contribute to imposter syndrome.

Talk openly about imposter syndrome

EMployees may feel hesitant about coming to their manager to talk about their insecurities. So don’t be afraid to bring it out into the open. One of your goals should be to build trust with their team, so take the initiative and schedule individual meetings to discuss imposter syndrome. True, you might be wrong from time to time, but better to err on the side of caution.

Why imposter syndrome matters

Some people use imposter syndrome to increase their motivation to succeed, but it usually leads to a sense of unyielding anxiety and stress, which can worsen over time and lead to depression. The problem is that doing something well doesn't help your feelings and belief that you don't belong, as the more you achieve, the more you feel like a phony. 

But remember that these feelings don’t come out of nowhere — it means that you’ve had some success, but are not taking ownership of it. Impostor syndrome can prevent you from living your life and achieving the career success you desire. To break the cycle, try to transform negative feelings into a sense of gratitude for all you’ve accomplished.

Take your career to the next level with career.io’s Career Coach. In targeted one-on-one sessions, you’ll learn to reach your career goals and get expert advice to help you get to where you want to be.

Key takeaways

1. Imposter syndrome involves feeling like a fraud in an area of your life, even if you've achieved success. 

2. Impostor syndrome is not just a matter of low self-esteem and usually stems from a variety of factors.

3. Imposter syndrome usually leads to a sense of unyielding anxiety that can hamper your career.

4. To deal with imposter syndrome, confront your feelings, adjust your thinking, and consider getting outside help.