I feel like a fraud at work. Is it impostor syndrome?
Direct answerFeeling like a fraud often shows up when you credit your achievements to luck, compare your behind-the-scenes with other people's highlight reel, and hold perfectionist standards. It's common during periods of growth. The first step is to record concrete evidence of your work, so your self-assessment rests on facts and not just feelings.
How it shows up
Even with praise and results, you think you don't deserve to be where you are and fear that, at any moment, someone will realize you don't know that much.
Most likely root causes
- Crediting success to luckYou explain wins with outside factors and failures with lack of ability, which distorts your self-image.
- Unfair comparisonYou compare your inner doubts with your coworkers' confident exterior, even though they have doubts too.
- PerfectionismAnything less than perfect feels like proof of incompetence.
- Moving up a levelPromotions and new challenges naturally bring situations where you're still learning.
Quick self-check
- Do you credit your results more to luck than to effort?
- Are you afraid to ask for help so you don't look incapable?
- Do you work more than needed to compensate?
- Does praise feel exaggerated to you?
If you answered yes to two or more, start with that cause.
First step today
Today, create an evidence list with three things you did well at work and what actually contributed to them.
30-day plan
- Week 1: record one accomplishment a day and your role in it, even small ones.
- Weeks 2 and 3: practice asking for help or asking a question in public once a week and notice how people actually react.
- Week 4: talk to a coworker or mentor about this feeling; often just finding out it's shared already lightens the load.
When to seek professional help
Look for a mentor to get an outside perspective on your performance. If the feeling comes with constant anxiety, burnout, or sadness that affects your life, see a mental health professional.
Frequently asked questions
- Is impostor syndrome a disorder?
- It isn't a clinical diagnosis. It's a common thinking pattern that can come along with anxiety or perfectionism.
- Does it go away with experience?
- It tends to come back with each new challenge. What changes is how you deal with it.