Work life · 5 min read
How do I deal with imposter syndrome at work?
What imposter syndrome is, why it's common after promotions and career changes, and practical ways to manage it so it doesn't hold your career back.
The short answer
Imposter syndrome is the persistent feeling that you're not as capable as others think and will be found out, despite evidence of your competence. It's very common, especially after promotions, career changes, new jobs and in environments where you feel different from others. It isn't a medical diagnosis. Practical ways to manage it include keeping a record of evidence (results, feedback, wins), naming the feeling when it appears, talking to peers and mentors who often feel the same, reframing being new as learning rather than failing, and taking action despite the doubt. If it's linked to anxiety or depression, professional support can help.
Key takeaways
- Imposter feelings are common, especially in new roles.
- Evidence beats feelings: keep a record of your wins and feedback.
- Talking about it often reveals others feel the same.
- Act despite doubt; confidence often follows competence.
On this pageWhen it tends to show up
When it tends to show up
- After a promotion or a new job.
- When changing career and feeling like a beginner.
- Being the only person like you in the room.
- In high-achieving environments.
- When praised for something you think was luck.
Practical ways to manage it
| Strategy | How to do it |
|---|---|
| Keep an evidence file | Save positive feedback, results and wins |
| Name the feeling | "This is imposter syndrome, not a fact" |
| Talk about it | Peers and mentors often feel the same |
| Reframe being new | Learning is expected, not a failure |
| Separate feelings from facts | List evidence for and against the fear |
| Act anyway | Apply, speak up, ask: confidence follows |
Imposter syndrome or a real gap?
Sometimes a feeling of not knowing enough is accurate: you're new and have things to learn. That's normal. The difference is whether you see the gap as a learning plan or as proof you don't belong. Ask your manager what good looks like at three and six months, and track your progress.
For career changers
Career changers often feel like imposters because they're surrounded by people with longer experience in the field. Remember why you were hired: your previous experience brings a perspective others don't have. Lean on it.
What managers can do
Managers can reduce imposter feelings in their teams: set clear expectations for new starters, give specific positive feedback as well as criticism, normalise asking questions and making mistakes while learning, and share their own experiences of self-doubt. Teams where it's safe to admit what you don't know tend to learn faster and catch problems earlier.
Illustrative example
Kemi is promoted to team lead and feels sure everyone will realise she's out of her depth. She starts an evidence file, asks her manager what success looks like at three months, and joins a peer group of new managers. Hearing that others feel the same takes the edge off. By her six-month review, the evidence file is full and the feeling is quieter.
Questions people ask
- Is imposter syndrome a mental health condition?
- No, it's not a clinical diagnosis. It can coexist with anxiety or depression, and if feelings are intense or persistent, talking to a professional helps.
- Does imposter syndrome ever go away?
- For many people it fades with experience but returns at new challenges. Learning to recognise and manage it matters more than making it disappear.
- Is imposter syndrome more common in women or minorities?
- Research suggests it's widespread across groups. Feeling different from colleagues, or facing bias, can intensify it, so some experiences are about the environment, not just the individual.
- Can imposter syndrome hurt my career?
- It can if it stops you applying for roles, speaking up or asking for promotion. Managing it lets you take opportunities you're qualified for.
- How can I stop comparing myself to colleagues?
- Remember that you see others' results, not their doubts or the time they've had. Compare yourself with where you were six months ago instead. An evidence file makes that comparison easy.
- Should I tell my manager I feel like an imposter?
- If your manager is supportive, sharing it can help, especially in a new role. Frame it as wanting clarity: "I'd find it useful to know what good looks like at this stage."
- Can imposter syndrome be a sign that I'm growing?
- Often. Imposter feelings tend to appear when you're stretching into something new. Treating them as a sign of growth, rather than proof you don't belong, makes them easier to live with.
- Is imposter syndrome the same as low self-esteem?
- Not quite. People with imposter feelings often have high standards and real achievements, but attribute success to luck or effort rather than ability. Low self-esteem is a broader sense of low self-worth.
Exercises are practice, not evidence of career fit or a qualification. How to read our guides and report a correction.
Sources
- Feel like a fraud? · American Psychological Association
- How to be mentally healthy at work · Mind
How this page is written
Sources support the factual background, not a guarantee that an exercise predicts career fit. Fictional practice material is labelled. Dates record content updates; no independent expert review is implied. More about OffLadder.