Why this feeling occurs
Imposter syndrome is a psychological pattern where individuals doubt their accomplishments and fear being exposed as a 'fraud', despite evidence of their competence.
Self-doubt can stem from perfectionism, high expectations, past criticism, or workplaces where feedback is unclear or infrequent. It’s especially prevalent among early-career professionals, and people from underrepresented backgrounds.
According to Judith Beck, President of the Beck Institute for Cognitive Behaviour Therapy (as told to AP), these thoughts are often distortions. “We help people identify these negative thoughts, then teach them to evaluate how accurate they really are,” she said. “Often, they're not.”
The impact at work
Imposter feelings don’t just affect confidence — they can influence performance, decision-making, and whether someone steps up for leadership roles.
A UK study commissioned by NerdWallet and conducted by OnePoll in November 2022 found that 78% of business owners and senior decision-makers had experienced imposter syndrome at some point in their careers.
An international study of software engineers published in 2025 revealed that over half regularly struggle with these feelings, with higher prevalence among women and ethnic minorities. Research among nursing students in Egypt in 2024 showed that nearly half experienced moderate to intense imposter syndrome, which was linked to increased anxiety and depression.
Candice Eaton Gaul, a global diversity leader at RSM International, explains that for many professionals from marginalised communities, there’s a pressure to constantly prove themselves.
Ten practical things you can do
Experts in psychology, HR and workplace wellbeing suggest the following strategies:
- Keep a 'wins' journal
Write down successes — client praise, completed projects, good feedback. This gives you real evidence to combat negative self-talk. - Reframe negative thoughts
When you notice a thought like “I’ll mess this up”, take a moment to stop and change it to something realistic, such as “This is difficult, but I have the ability to learn and improve.” This approach comes from Cognitive Behavioural Therapy (CBT), which helps people recognise negative thoughts, question their accuracy, and replace them with healthier, more balanced ways of thinking. - Change how you speak
Drop language like “just” or “sorry to bother you”. Speak clearly and confidently — it affects how others hear you and how you perceive yourself. - Prepare and rehearse
Visualise your presentation or meeting going well. Rehearse key points. Mental and practical preparation reduce anxiety. - Ask for clear feedback
Ask specific questions such as, “What went well?” and “What could I do differently next time?” It helps highlight both strengths and areas for improvement. - Find a mentor
A mentor can reflect your strengths back to you. Being a mentor yourself also boosts your confidence. - Be kind to yourself
When you make a mistake, avoid generalisations like “I always mess up”. Instead say, “I made a mistake — what can I learn from it?” Christin Brink, a young assistant principal, told AP she learned to say: “I made a lot of great choices today. Tomorrow, I’ll try again.” - Normalise doubt at work
It’s important to recognise that feeling uncertain or struggling is normal. When people talk openly about their challenges—where it’s appropriate—it helps build a safer, more supportive team environment. - Challenge the idea of “good enough”
Ask yourself: What does “good enough” even mean in this situation? Often, our standards are vague or unreasonably high. - Celebrate small wins
You don’t have to wait for a promotion. Regularly note what went well — even small efforts. This builds confidence over time.
You’re probably doing better than you think
Imposter syndrome might never disappear entirely, but it doesn’t have to control your work life. But next time the thought creeps in, take a breath and remind yourself: “I’ve earned this.” “I’m learning.” “One step at a time.”
