Everyone doubts themselves from time to time. But if you have a deep sense of doubt in yourself, even if you’ve had great achievements in your career, you may have imposter syndrome. And you are not alone.
It’s estimated that 25% to 30% of high performers may suffer from imposter syndrome, according to Psychology Today. About 70% of adults may experience these feelings at least once during their life, making it a very common issue.
Not familiar with the term imposter syndrome? It’s that feeling you get where you feel like you don’t belong or are a fraud compared to others. You feel like you don’t deserve the success you’ve had, even though you’ve earned everything you’ve worked for. Its particularly common in high-performance industries.
We asked our HR Recruiters to dig into this topic and provide an overview of what imposter syndrome is, why it happens, and what you can do to overcome it at work.
Why does imposter syndrome happen?
Imposter syndrome happens because of your personality or surroundings. There are several psychological and environmental factors that can contribute to these feelings. Here are the most common reasons why you may experience imposter syndrome:
1. You have high personal expectations
People who set very high standards for themselves often focus on what they haven’t done rather than what they have accomplished. If they fall short of their own expectations, they may interpret it as proof that they are not truly competent.
2. You are in a new or challenging environment
Starting a new job, taking on a promotion, or entering a competitive field can trigger imposter feelings. When someone is learning new skills or surrounded by highly capable peers, it’s easy to assume others are more qualified.
It can also occur when growing up in highly critical environments or working in organizations where feedback that focuses heavily on mistakes can reinforce self-doubt.
3. You have a habit of comparing yourself to others
People often compare their internal doubts with the outward confidence of others. Because most people hide their insecurities, this comparison can make someone believe they are the only one struggling.
4. You’re a perfectionist
Perfectionists tend to equate mistakes with failure. Instead of viewing errors as part of learning, they see them as confirmation that they are not good enough.
How can you overcome imposter syndrome at work?
Imposter syndrome is very common, and it can be easily overcome. You can overcome it by removing emotions from your assessment of yourself, stopping trying to be perfect, and seeing things for what they are. Here are the steps for how to overcome imposter syndrome:
1. Separate feelings and emotions from fact and reality
The most important step is recognizing that feeling like an amateur or a fraud doesn’t mean you are one. When you feel like you don’t belong, list the things you’ve recently achieved. Remove emotion from your evaluation of yourself.
For example, instead of saying “I am unqualified,” try “I am having a thought that I am unqualified.” This creates distance between your identity and your anxiety.
2. Document your wins
Our brains are evolutionarily wired to remember mistakes and forget successes. You have to manually overcome this.
Create a folder in your email or a note on your phone. Every time a client thanks you, a boss praises your work, or you hit a KPI, screenshot it and save it. Spend five minutes every Friday writing down one thing you handled well.
Doing this will also help you build your professional portfolio and resume as your career progresses.
3. Reframe failure as growth
Imposter syndrome often stems from a fixed mindset based on the belief that you should already know everything.
Work on adopting a growth mindset. Switch your internal dialogue from “I don’t know how to do this” to “I am currently learning how to do this.”
4. Stop the comparison game
Comparison is the thief of joy, and it’s usually an unfair fight. You are comparing your doubts to everyone else’s highlight reel (their finished projects and confident presentations).
Focus on your trajectory. The only person you should be better than today is the version of you from last year.
5. Talk About It
Imposter syndrome thrives in isolation. When you keep it a secret, it gains power. So find a mentor or someone you trust to talk about it. Often, you’ll find that people you admire have felt the same way. Vulnerability can actually build stronger professional bonds and prove that you aren’t the only one “faking it ’til you make it.”
6. Reject perfectionism
Many impostors are actually just perfectionists. If you set the bar at 120%, hitting 100% feels like a failure. A better approach is to aim for “good enough.” Try intentionally submitting something that is “good enough” rather than perfect. You’ll often find that no one notices the difference, but your stress levels will drop significantly.
A final word about imposter syndrome
Imposter syndrome can make even the most accomplished professionals question their abilities. But the reality is that these feelings are far more common than most people realize. By recognizing the signs, challenging negative self-talk, and focusing on evidence of your achievements, you can start to shift your mindset.
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