In short:
Imposter syndrome involves persistent thoughts like “I don’t deserve my success, and it’s only a matter of time before others find out.” These thoughts are often accompanied by feelings of anxiety, self-doubt, and fear of being exposed. It’s more common than you think, affecting people across industries and levels of achievement, including well-known figures like Jacinda Ardern and Justin Bieber. In this blog, we unpack what imposter syndrome is, why it often shows up at work, and practical steps you can take to manage those thoughts and build confidence in your abilities.

There’s a unique kind of exhaustion that comes from constantly second-guessing yourself. That internal doubt has a name: imposter syndrome. 

Imposter syndrome is when you question your own abilities and feel less capable than others believe, and worry that one day you’ll be “found out” as a fraud. Success can feel like luck or someone else’s doing, while any mistake feels like proof you were never good enough. That’s what makes imposter syndrome so complex: it isn’t grounded in reality. Even with clear evidence of competence or achievement, self-doubt can persist. It’s a syndrome that distorts perception irrespective of achievement (1-3).  

This experience is more common than you might think. Many successful public figures have spoken openly about it. When Jacinda Ardern became New Zealand’s Prime Minister at 37, she admitted in her memoir, “I’d grappled with the idea that I was never quite good enough, that at any moment I would be caught short.” Justin Bieber, despite enormous popularity and winning dozens of awards, shared a similar feeling in a 2025 Instagram post: “People told me my whole life, ‘Wow Justin u deserve that’. And I personally have always felt unworthy. Like I was a fraud.” Imposter syndrome can affect anyone, and recognising it is the first step toward challenging it.

Why Do People Experience Imposter Syndrome at Work?

Imposter thoughts often show up in situations where there’s pressure to perform, such as starting a new job, getting promoted, or receiving recognition. These situations can bring a sense of pressure to maintain performance, which can spark self-doubt. Even as your responsibilities grow, your confidence might not grow with them. You might still feel unsure of yourself, even if your role suggests that you’re capable.

Workplaces can contribute to imposter feelings through the environments they create. Limited feedback, unclear expectations, or cultures that value achievement can fuel feelings of imposter syndrome. For people from marginalised backgrounds, the weight can feel even heavier. When you’re one of the few, or the only one who shares your background or identity, there can be added pressure to prove that you deserve to be there (2).

How to Care for Yourself When You Feel Like an Imposter

1. Acknowledge it
The first step is noticing when imposter thoughts and feelings arise. These are the thoughts that are telling you that you don’t belong or that you’re not good enough. This is a cognitive habit and not a reflection of reality. Simply acknowledging the thought, rather than believing it, can begin to loosen its hold (2, 4). 

2. Start a record of your wins
Keep a folder, notebook, or file where you jot down compliments you’ve received, projects you’ve finished, and moments you’re proud of (even small ones). On tough days, it’s easy to lose sight of your achievements. Having this record can remind you of your progress and strengths (4). 

3. Talk to people you trust
When you open up to others, you’ll likely find that they’ve had feelings of imposter syndrome too. Group conversations or shared stories can ease your sense of isolation and remind you that you’re not the only one who feels this way. If you’re part of a marginalised group, connecting with others who share your background or experiences can bring an extra layer of understanding and support (5, 6).  

4. Interrupt the negative loop
When critical thoughts occur, like “I’m not good enough” or “I don’t belong here”, try pausing to ask yourself: “Would I say this to a friend?” If not, try saying something kinder to yourself. Practicing self-compassion in these moments won’t make the thoughts disappear overnight, but it can gradually reduce their impact and make space for a more balanced perspective (4, 5, 6).

5. Reframe recognition
If your first instinct is to brush off positive feedback, try to pause. Instead of thinking “They’re just being nice,” consider, “Maybe they see something I’m still learning to see.” Reframing recognition means viewing compliments not as flattery, but as honest reflections of how others experience your work. Letting in recognition, even a little, can slowly build trust in your own capability (5). 

6. Remember, it’s okay to not know everything
You don’t need to be the expert in every room. Asking questions or being unsure doesn’t make you an imposter, It makes you a learner. Someone who’s open, curious, and willing to develop. A learning-oriented mindset helps you to expand your skills and collaborate with others more effectively (5). 

7. Get Support When You Need It

Even when you’re aware of imposter thoughts and actively practicing self-care strategies, it can still be tough to overcome those feelings alone. That’s where professional support can help (5). At Coachling, we offer coaching and mental health support tailored to help you overcome self-doubt, reduce anxiety, and build lasting confidence in your abilities.

A Final Note

Imposter thoughts and the uncomfortable feelings that come with them can feel heavy, but they don’t mean you’re failing. Over time, with support and gentle practice, it’s possible to build trust in your own abilities. Keep noticing what you’re doing well. Let the kind words in when they come. And remember: feeling uncertain doesn’t cancel out the work you’ve done to get here.

References

1. Para E, Dubreuil P, Miquelon P, Martin-Krumm C. Interventions addressing the impostor phenomenon: A scoping review. Frontiers in Psychology [Internet]. 2024;15. Available from: https://doi.org/10.3389/fpsyg.2024.1360540
2. Feenstra S, Begeny CT, Ryan MK, Rink FA, Stoker JI, Jordan J. Contextualizing the impostor “syndrome.” Frontiers in Psychology [Internet]. 2020 Nov 13;11(1). Available from: 10.3389/fpsyg.2020.575024
3. Bravata DM, Watts SA, Keefer AL, Madhusudhan DK, Taylor KT, Clark DM, et al. Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine [Internet]. 2020 Dec 17;35(4):1252–75. Available from: https://doi.org/10.1007/s11606-019-05364-1
4. Jaqua EE, Nguyen V, Park S, Hanna M. Coping With Impostor Syndrome. Family practice management. 2021 May 1;28(3):40–0.
5. Ayres ZJ. Why You Earned It: Fighting the Impostor. In: Managing your mental health during your PhD [Internet]. Springer Nature; 2022 [cited 2025 Jun 11]. p. 85–100. Available from: https://doi.org/10.1007/978-3-031-14194-2_7
6. Gold JA, Bentzley JP, Franciscus AM, Forte C, De Golia SG. An Intervention in Social Connection: Medical Student Reflection Groups. Academic Psychiatry [Internet]. 2019 Apr 8 [cited 2019 Oct 22];43(4):375–80. Available from: https://doi.org/10.1007/s40596-019-01058-2
7. Liu S, Wei M, Russell DW. Effects of a brief self-compassion intervention for college students with impostor phenomenon. Journal of Counseling Psychology [Internet]. 2023 Jul 27;70(6). Available from: 10.1037/cou0000703