Imposter syndrome is the persistent feeling that you are not as capable as others think and will eventually be found out, despite evidence that you are doing fine. You work through it by naming the thought when it shows up, keeping a written record of real evidence, talking with people you trust and taking action anyway. It is common, especially in new roles.
Recognize what it looks like
It often shows up quietly. Common signs include:
- Crediting success to luck, timing or other people.
- Overpreparing for everything because you are afraid of being caught off guard.
- Avoiding questions in meetings so you do not look uninformed.
- Discounting praise or feeling uncomfortable when you receive it.
- Holding back from opportunities because you assume you are not ready.
It is especially common after a promotion, in a first job, when changing fields or when you are one of few people like you in a room.
Name the thought, then question it
- When the feeling shows up, write the exact thought: “Everyone here knows more than I do.”
- Ask: what is the actual evidence for and against this?
- Ask: what would I say to a friend who had this thought in my position?
- Rewrite it in a more accurate way: “I am newer here, and I am learning quickly.”
The goal is not to feel confident on command. It is to stop treating the thought as a fact.
Keep an evidence file
Your memory tends to hold on to mistakes and forget wins. A written file corrects that.
- Save positive emails and messages in a folder.
- Each Friday, write down one thing you did well and one thing you learned.
- Note problems you solved and decisions that worked out.
- Reread the file before reviews, big meetings or whenever the feeling is loud.
This same record helps when you are building a case for a promotion or a raise.
Talk about it
Imposter feelings grow in silence. Saying them out loud to someone you trust usually shrinks them.
- Tell a trusted colleague or friend. Many will say they have felt the same way.
- Ask your manager for regular, specific feedback so you are not guessing how you are doing.
- Find a peer group or someone a few years ahead of you in your field.
- Ask questions in meetings. Others often have the same question and are relieved someone asked.
Act before you feel ready
Waiting until the feeling disappears means waiting a long time. Confidence tends to follow action, not come before it.
- Say yes to one stretch task this month.
- Set a limit on preparation time, then present or submit.
- Treat mistakes as information. Note what you learned and move on.
- Notice that you handled it, and add it to your evidence file.
If you are new in a role, our guides to the first 90 days in a new job and tips for first-time managers give you a clear plan, which helps quiet the doubt.
When it is more than imposter syndrome
Sometimes these feelings are part of something broader, like ongoing anxiety or depression. If the self-doubt is constant, affects your sleep or appetite, makes it hard to get through the day, or comes with hopelessness, a licensed mental health professional is the right step. A mentor is not a therapist and is not a substitute for one. In a crisis, call or text 988.
Where a mentor helps
A mentor gives you a steady, outside view of your work. Each week you can look at real evidence together, prepare for stretch assignments and set small action steps that build confidence over time. With your permission, a mentor can also coordinate with a therapist you already see. Learn more about mentoring for professionals and mentoring for young adults.
Related
- Tips for first-time managers
- Your first 90 days in a new job
- How to get promoted at work
- Work-life balance for young professionals
Common questions
Is imposter syndrome a mental health condition?
It is not a formal diagnosis. It is a common pattern of self-doubt, but it can overlap with anxiety or depression, and a licensed professional can help sort that out.
Why do high performers get imposter syndrome?
People who set high standards often focus on what they do not know yet. Moving into new or harder roles also makes everyone feel less certain at first.
Does imposter syndrome ever go away?
For many people it fades as they gain experience and evidence, and returns in new situations. The tools in this guide make it quieter and easier to manage each time.
Should I tell my manager I feel like an imposter?
You do not need to use the term. Asking for regular, specific feedback gives you the same benefit and helps you see how you are actually doing.
Get started
Want a steady outside view as you grow at work? Call (888) 305 5422, email contact@blackburnmentoring.com or start with a short assessment. A member of our team reviews every assessment personally and sets up a free intro call.