7 Signs of Imposter Syndrome at Work

by Julia Baum, LMHC

Written by Julia Baum, LMHC. Updated on October 6, 2025.

You’ve put in the work. You’ve made progress, and continue climbing the ranks, in your career. Other people perceive you as successful.

But still, you can't shake the feeling that you're a fraud.

Sound familiar? You may have symptoms of imposter syndrome, a psychological phenomenon that causes people believe they're inadequate and a secret failure, despite strong evidence otherwise.

Though imposter syndrome can come into play in all areas of life, it's especially common in high-achieving women at work. Here are seven strong signs that you may have it:

1. You're putting in 110% – all the time

To the point of exhaustion.

For example, you might go in early and/or stay late every day, work during your time off, or go to every optional meeting.

2. You beat yourself up for even minor mistakes

To you, only perfection is acceptable. Even when you're easy on other people, you can't "let the little things go" when it comes to yourself.

3. You constantly perceive yourself as unworthy of your position

You may fear being “found out” by your boss or co-workers, or have the sense that you’re fooling people by only seeming to do a good job.

4. You're convinced your colleagues have it all together

You feel like a fraud, but everyone else looks competent and successful in comparison.

5. You're unable to accept praise or compliments

You never think your work is good enough, even when everyone else says you’re doing great.

Every time you receive praise or a promotion, your inner critic is speaking so loudly that the accomplishments fail to register.

6. You've started neglecting self-care

If you’re too busy with work or too drained from your long days, you might not take the time you need to recharge. This is also a common symptom of burnout, which may accompany imposter syndrome.

7. You believe that your job or career status define you

Rather than bringing yourself to your job, you think your job brings you to yourself.

Imposter syndrome doesn't have to win

Your inner critic may seem like she's just looking out for you – keeping you in check, so to speak – but when that pessimistic voice starts bringing you down, rather than keeping you afloat, you can recalibrate.

Imposter syndrome doesn't have to win. There are a number of ways that you can fight back against it. Here are four effective ways to fight imposter syndrome at work:

1. Learn to focus on your strengths as much as you do your weaknesses

Sure, there are areas in which you can grow, but there’s also a lot that you’re already doing right. Honing in on those natural strengths can help you stand out for what you genuinely excel in.

Say, for example, you have an intense fear of public speaking – but you love communicating through writing.

Rather than spending the majority of your time improving your presentation skills (working with a speech coach, etc.), focus on how you can get even better at writing.

This will help you go from good to great in one area, and may even open opportunities down the line for something you genuinely enjoy.

That's not to say you can't improve in certain areas, but rather, not to neglect the areas you already shine in – and see how you can get even better at what you already rock at.

2. Forgive yourself your mistakes, and know that they don't just happen to you

Rather than berate yourself over "yet another mistake" at work, learn to recognize that errors are an overall part of anyone's life.

The next time you make a mistake – say, send an email before it's finished, or fumble on a deadline – remind yourself:

I am not the mistake, and the mistake does not define me or my career.

Also, remember that your colleagues and supervisors have messed up before, too! Whether you can see these mistakes or not, know that everyone around you is just as fallible as you are.

3. Know that your response to a mistake matters more than the mistake itself

I firmly believe in the words of the philosopher Epictetus, who said, "It is not what happens to you, but how you react to it that matters."

Think of it this way. Once a mistake is made, you can't change it. But the next move is always within your control.

You can:

  • Be honest and open up to the mistake immediately
  • Recognize where you went wrong, and the events that led to the mistake
  • Think about how you can remedy the situation, both now and in the future to prevent further incidences

The bravery of coming forward reflects far more positively on your character than berating yourself a simple slip up.

4. Strive for your best – not for perfection

When you pressure yourself to be perfect, you feel anxious and tend to make more mistakes.

As paradoxical as it sounds, accepting that mistakes happen means that you’ll likely be more relaxed and actually make fewer of them.

Expecting perfection is unrealistic, and it doesn’t allow you the flexibility to develop course-correcting skills for when mistakes do happen.

Consider therapy to help you work through imposter syndrome

The above are just starting points for helping you overcome your imposter syndrome; if you want more insight and counsel to help you conquer it once and for all, consider seeing a therapist.

Many types of therapy can be helpful for imposter syndrome; in my work, for example, I primarily practice cognitive behavioral therapy (CBT) with clients experiencing imposter syndrome.

It all boils down to finding the right fit for you. Here's how to get started:

Look for a therapist you'd feel comfortable opening up to

Since styles and techniques vary widely among therapists, remember that the most important factor for success is trust and feeling comfortable with your therapist.

Here are a few steps you can take to ensure a great fit between you and your therapist:

  1. Read bios and watch therapist videos. These resources can help you get a sense of a therapist’s interpersonal style and personality.
  2. Take advantage of free consultations. A brief phone conversation with a therapist can be a great way to see if you click.
  3. Ask questions! You’ll want to get a sense of the following before scheduling your first appointment:
  • How does this therapist treat imposter syndrome?
  • Does this therapist have experience working with clients like me?
  • Does this therapist offer appointments at times and in locations that work for me?
  • How will I pay for sessions with this therapist? Do they accept my insurance or offer a payment option that works with my budget?

By finding a therapist who’s a genuinely good fit for you, you’ll be more likely to form a strong bond and make progress overcoming your challenges with imposter syndrome.