Imposter syndrome: How self-doubt can affect you at work
You got the job because you have the skills they were looking for. But you still have the lingering worry that you don’t really belong there.
You’re concerned that everyone else is smarter and more capable than you.
A compliment from your supervisor feels hard to believe. But one piece of critical feedback stays with you for the rest of the week.
You might even fear that, eventually, someone will expose you for not being as capable as everyone thinks.
This kind of self-doubt is often described as feeling like an imposter.
It’s normal to be nervous
When you care about doing well, feeling nervous is expected.
At the start of a new role, you don't yet have personal evidence that you can do the job well. You haven't had the chance to contribute in meetings, work through difficult tasks, or look back on successful experiences in that position.
That confidence often develops with time. But imposter syndrome goes beyond feeling unsure about doing something new.
Instead of thinking, “I haven’t learned how to do this yet,” you might think, “I’m not capable of doing this.”
The anxiety becomes focused on who you are and how other people see you. You might worry that you don’t deserve your position or that the people around you will eventually discover you’re a fraud.
Imposter syndrome can affect anyone
People who are new to the workforce might experience self-doubt as they adjust to new expectations and develop their professional identity.
However, feeling like an imposter isn’t something just young adults relate to.
Someone can have years of experience, a prestigious job title and still struggle to believe they’re qualified enough.
Self-doubt doesn’t always disappear when you receive praise and validation, accomplish more, or become established in your career.
Imposter syndrome is a belief about yourself that doesn’t change with the evidence around you or outside validation you might receive. But when you make a mistake, you treat it as proof that your doubts were right all along.
This is a form of all-or-nothing thinking. Instead of recognizing that you can do some things well and still have areas to improve, your mind jumps to the conclusion that you’re either successful or a failure.
The positive evidence gets dismissed, while anything negative feels representative of your entire ability.
It helps to separate the situation from who you are.
“I made a mistake” is different from “I am incompetent.”
Or "I feel unsure" is different from "I'm unqualified."
One conversation, one mistake, or one piece of feedback isn't a judgment of who you are or your competence. It's simply information that helps you learn and grow in your new role.
How imposter syndrome can affect your mental health
Self-doubt can become more difficult when it influences how you behave at work.
You might avoid challenges because you’re afraid of being judged. You might hesitate to speak, take on a new responsibility, or pursue an opportunity that could help you grow.
Over time, ongoing self-criticism can contribute to low self-esteem, burnout, or feelings of depression and anxiety. It can also affect your sleep, relationships, or ability to separate your job from the rest of your life.
What helps when you feel like an imposter?
When self-doubt starts to take over, slow down before treating negative thoughts as facts.
Break the task in front of you into smaller steps. Rather than trying to prove that you can do everything perfectly, focus on the next part you can realistically complete.
It can also help to keep track of your accomplishments, progress, and the skills you bring to your role.
You were selected for your job because your employer saw qualities and abilities that matched what they needed. You don’t have to know everything before stepping into your role.
You could also think about the qualities that remain part of who you are, regardless of how one workday goes.
Maybe you value kindness and made an effort to treat your coworkers kindly. Perhaps you value curiosity and asked a question when you didn’t understand something.
These values can give you a more reliable way to measure success in your day, rather than trying to guess what everyone else thinks of you.
Building some certainty around a new situation can also make the unknown feel more manageable.
Planning your route, packing a lunch you enjoy, or wearing something you feel comfortable in can give you a few familiar things to hold onto while you learn about the workplace around you.
Don’t wait to reach out for support.
You can always reach out to a counsellor if self-doubt is starting to affect your mood, work performance, relationships, or overall well-being.
Chronic anxiety, burnout, difficulty accepting praise, and avoiding challenges might also be signs that self-doubt is becoming harder to manage on your own.
Counselling can help you examine negative self-talk, develop self-compassion, and set more realistic expectations for yourself. It can also help you build boundaries around work and find healthier ways to respond to stress.
You don’t have to wait until you feel completely overwhelmed. You deserve support while you learn to see your abilities more clearly and separate your worth from your performance.
Information for this blog was provided by registered social workers, Kyle Ho, Sharona Pilmeister, and Fiona Schick, and registered psychologist, Lisa McIsaac. Learn more about our counsellors.