Imposter Syndrome: How To Stop Feeling Like A Fraud At Work

If you’ve ever had a big win at work and immediately thought, “I just got lucky…they’re going to figure me out,” you’re in good company. Imposter syndrome is one of the most common, and quietest, career derailers I see in my coaching practice. It doesn’t always look dramatic from the outside, but inside it can feel like a constant hum of anxiety, self‑doubt, and pressure to prove yourself over and over again.​

In this article, I’ll unpack what imposter syndrome really is, how it shows up in everyday work life, why it’s so costly to your career and well‑being, and practical strategies you can start using today to manage it.

What Imposter Syndrome Really Is (And Isn’t)
Imposter syndrome is a very real experience, but it is not a formal psychological diagnosis or disorder. The term evolved from what researchers Pauline Clance and Suzanne Imes originally called “Imposter Phenomenon” in the late 1970s, when they noticed high‑achieving women who, despite evidence of success, believed they were frauds. Since then, research has shown that people of all genders, cultures, and backgrounds can experience it.​

At its core, imposter syndrome is a persistent pattern of doubting your accomplishments and fearing you’ll be exposed as a “fraud,” even when there is clear evidence you’re competent and capable. You might hit a sales goal, land a promotion, or receive an award, and still feel like it doesn’t really “count” because you assume it was luck, timing, or other people propping you up.​

One study published in the Journal of General Internal Medicine in 2020 reported that up to 82% of people experience imposter syndrome at some point in their careers. That means most of the people you admire—your boss, your peers, your role models—have also had moments of feeling like they don’t belong or haven’t really earned their success. You’re not the exception; you’re in the majority.|

How Imposter Syndrome Shows Up Day To Day

Imposter syndrome rarely announces itself by name. It tends to show up through patterns in how you think, work, and relate to others. Here are eight common ways it can manifest.​

1. Perfectionism
   You set extremely high standards for yourself and feel disappointed or ashamed when you don’t meet them—even when what you produced is objectively very good. “Good enough” doesn’t feel acceptable; only flawless seems safe.​

2. Overworking
   You put in extra hours, not because the work truly demands it, but because you’re afraid that if you don’t, the quality will slip and people will finally see you as inadequate. Sleep, exercise, and basic self‑care are often the first things to go when you’re in this mode.​

3. Needing to control everything
   You feel safest when you can control every detail, every email, every outcome. Delegating feels risky, because if someone else drops the ball, you imagine it will confirm others’ suspicions that you’re not really capable.​

4. Undermining your own achievements
   This might sound like, “Anyone could have done what I did,” or “It wasn’t that big a deal.” One client I worked with had a career full of promotions into roles that didn’t even exist before she created the need for them, yet she constantly downplayed what it took to get there. When she left a role, the person who followed her was often far less qualified, but that still didn’t shift her internal narrative about her own capability.​

5. Persistent fear of failure
   You avoid new opportunities, stretch projects, or visible roles because you’re terrified of not measuring up. On the surface, it may look like “I’m just too busy right now,” but underneath, it’s “If I try and fail, it will confirm my worst fears about myself.”​

6. Worrying about disappointing others
   You might get a big promotion and immediately think, “What if I let everyone down?” Even starting a new task can feel daunting because you’re convinced you won’t meet others’ expectations.​

7. Chronic sense of being unproductive
   You are working—a lot—but feel like you never get enough done. Overthinking everything before you start leads to analysis paralysis, and at the end of the day you feel guilty or behind, no matter what you actually accomplished.​

8. Discounting praise
   When people compliment your work or celebrate your achievements, you brush it off, feel uncomfortable, or immediately redirect credit to someone else. One of my clients regularly won awards at work, and every time, she told herself there was always someone more deserving on her team. That’s classic imposter thinking: the positive feedback doesn’t “stick.”​

Not everyone will experience all eight of these, and they won’t always show up in obvious ways. For many leaders, especially high performers, imposter syndrome can be subtle—more of a background hum than a loud alarm—but it still shapes decisions, risks, and the ability to enjoy success.

When The Environment Fuels Imposter Feelings
Sometimes imposter syndrome stems largely from internal beliefs, and sometimes the environment plays a major role. It’s important to name that distinction, especially for people from underrepresented backgrounds.​

I work with clients who are the only person in their role—or sometimes their entire department—who looks like them or comes from their cultural background. In these settings, colleagues may not be educated on diversity, equity, or inclusion in ways that create a level playing field. Microaggressions, biased assumptions, or being consistently underestimated can all intensify imposter feelings.​

In those cases, the issue isn’t just “fix your mindset.” It’s about navigating a system that wasn’t built with you in mind, and that’s a different conversation and requires different tools and support. While this article focuses on strategies you can personally use to manage imposter syndrome, it’s crucial to acknowledge that sometimes what you’re feeling is a very real response to a non‑inclusive environment.

The Hidden Costs To Your Career And Well‑Being

If you see yourself in any of these patterns, you may already have a sense of how costly imposter syndrome can be. But it’s worth making those costs explicit.​

Here are a few of the biggest impacts I see:​

• Avoiding opportunities you actually want
  You might decline a speaking invitation, pass on a promotion, or avoid volunteering for a visible project because you’re afraid you won’t be perfect. “Safer” choices in the moment can quietly stall your long‑term growth.​

• Eroded well‑being
  The constant internal message of “not good enough” wears you down. Over time, your energy drops, your enthusiasm fades, and the career that once excited you begins to feel heavy or joyless.​

• Burnout
  Overworking, over‑preparing, and trying to control everything is exhausting. You may find yourself running on fumes, unable to rest without guilt, and feeling like your only value is tied to constant performance.​

• Silence when your voice is needed
  You hold back ideas in meetings because you’re afraid they’ll sound obvious or “dumb.” You may also assume no one cares what you think because you secretly believe they already see you as a fraud. Over time, this can lead to resentment when less thoughtful ideas get airtime while yours go unspoken.​

• Career derailment
  Manfred Kets de Vries, a professor at INSEAD, wrote a classic Harvard Business Review article in 2005 called “The Dangers of Feeling Like a Fake,” highlighting how self‑doubt in even the most accomplished executives can become a career killer if left unaddressed. When fear of not being good enough drives key decisions, it can lead to chronic anxiety, under‑ambition, and ultimately self‑sabotage.​

The tricky part is that you may know rationally that you are not an imposter, yet in certain moments—before a presentation, during a performance review, when you receive praise—that “imposter monster” slips into your psyche and starts wreaking havoc. What you consciously feel is fear, avoidance, anger, or overwhelm, but underneath, imposter syndrome is often running the script.

Five Practical Strategies To Manage Imposter Syndrome
The good news: imposter syndrome is manageable. You don’t have to eliminate it completely for your career to thrive; you just need tools to recognize it and reduce its power over your choices. Here are five strategies I regularly use with clients.​

1. Remember You’re Not Alone

Simply knowing that imposter syndrome is common—and that it affects high achievers across industries—can be a powerful first step. When you name it (“This is imposter syndrome talking”), you create a bit of distance between you and the thought.​

You might even experiment with personifying it: “Oh, there’s my imposter voice again.” That small shift reminds you this is a pattern, not a fact about who you are.​

2. Talk To A Coach Or Trusted Partner

Because everyone experiences imposter syndrome a little differently, it can be incredibly helpful to unpack it with a coach. Together, you can map out when it tends to show up, what it sounds like in your head, and what it’s actually costing you.​

A coach can help you design strategies tailored to your “flavor” of imposter syndrome—whether that’s perfectionism, overworking, people‑pleasing, avoidance, or a mix. If your experience includes intense anxiety, depression, or thoughts of self‑harm, it’s essential to work with a licensed therapist or health provider who can support you at that level.​

3. Build An Accomplishments File

This is one of the simplest and most powerful practices my clients use. Create a digital or physical file where you collect: awards, positive performance reviews, thank‑you emails, successful project summaries, LinkedIn recommendations—anything that objectively reflects your impact.​

When imposter thoughts spike, take a few minutes to read through that file. You’re not trying to inflate your ego; you’re grounding yourself in evidence you tend to forget when fear is in the driver’s seat. Over time, this practice helps your brain build a more balanced, reality‑based picture of your capabilities.​

4. Challenge Negative Thoughts And Flip The Script

Imposter syndrome thrives on unchallenged self‑talk. The goal isn’t to pretend everything is perfect, but to replace distorted, all‑or‑nothing thinking with more accurate, supportive statements.​

A few examples:​

• When you think, “I can’t get everything done,” try: “I am creative and resourceful, and I can find a way to get the most important things done.” Then list your tasks and identify the very first step for each one.​

• When you think, “I don’t know how to do this; everyone else figures it out faster,” try: “I am tenacious and I always figure things out. I may take a different path, but I do find solutions.”​

The key is to catch the thought, question it, and consciously choose a more helpful alternative that still feels honest. Over time, this builds new neural pathways and shifts your default inner narrative from harsh critic to grounded coach.​

5. Break Big Tasks Into Small, Manageable Pieces

Imposter syndrome often shows up as procrastination, perfectionism, and overthinking—especially around big, visible projects. One powerful antidote is learning to break large tasks down into bite‑sized, actionable steps.​

Here’s a simple framework you can use:​

1. Start with a clear vision. Ask, “What does success look like for this project?” Then add an important follow‑up: “What does good enough look like?” Most people dealing with imposter syndrome unconsciously define success as “flawless,” which guarantees stress and avoidance.​

2. List the component steps. For a big report, that might be: research, outline, draft sections, revise, get feedback, finalize.​

3. Prioritize. Identify the most critical steps and tackle those first, instead of spinning on low‑value details.​

4. Focus on one step at a time. Give yourself permission to just complete the next small action, rather than solving the entire project in one sitting.​

5. Celebrate progress. When you finish a step, pause to acknowledge it. This reinforces the message that progress—not perfection—is the real goal.​

As you practice this, notice how your nervous system responds when a task shifts from “Huge, vague, and scary” to “Clear, concrete, and doable.” That emotional downshift is exactly what helps loosen imposter syndrome’s grip.

Imposter syndrome doesn’t mean you’re broken, unqualified, or faking it; it means your internal narrative hasn’t fully caught up with your actual capability and accomplishments. By naming it, talking about it, grounding yourself in evidence, challenging the most toxic thoughts, and breaking big goals into manageable steps, you can keep those imposter feelings from running your career.​

And as you do, you create space to pursue the promotions, projects, and possibilities you’ve already worked so hard to earn—with more confidence, authenticity, and ease.