Feeling like you don’t deserve your success or are about to be “found out”? You might be dealing with the phenomenon known as imposter syndrome. In this post, we break down what is imposter syndrome, what causes imposter syndrome, how it shows up in the workplace (what is imposter syndrome at work), whether is imposter syndrome a mental illness, and practical steps on how to overcome imposter syndrome.
We also include some fun facts and data, and mention how services at hcil.live can support you in an unobtrusive way.
What is imposter syndrome?
Imposter syndrome refers to a pattern where high-achieving individuals doubt their own accomplishments and have a persistent internalised fear of being exposed as a “fraud”.
Although the term “syndrome” is used, it is not recognised as a formal diagnosis in the major diagnostic manuals.
| Fun fact: A meta-analysis found that across 30 studies (11,483 participants), the prevalence was about 62% (95% CI: 52.6–70.6). |
Also, estimates suggest that as many as 70-80% of people may experience imposter‐type feelings at some point.
In simple terms: you may know you achieved something real, but you don’t feel like you earned it—and you worry others will find out.
What causes imposter syndrome?
There’s no single cause behind what causes imposter syndrome, but research points to several contributing factors:
- Background factors such as early family messages (e.g., “you must always do well”), or being in a minority or under-represented group.
- Personality traits like perfectionism, high personal standards, or attributing success to luck rather than skill.
- Situational triggers: entering a new role, being surrounded by high-performers, switching careers, or moving to a different environment.
- Workplace or cultural dynamics: environments that emphasise competition, hide failure, or lack psychological safety.
Because of this mix, the experience of imposter syndrome can differ widely between people.
What is imposter syndrome at work?
When we ask what is imposter syndrome at work, we are focusing on how these feelings play out in professional settings.
At work, you might notice:
- You dismiss praise (“Oh, I just got lucky”)
- You over-prepare or procrastinate because you’re afraid of failure
- You avoid applying for roles or promotions because you feel you won’t measure up
- You feel you must keep up a “perfect” image
These behaviours may hinder performance, job satisfaction, and can lead to burnout. For example, studies show that imposter syndrome is associated with lower job satisfaction and impaired job performance.
If you are working through challenges in your career or seeking to improve your workplace mindset, services like those offered by hcil.live (which specialise in coaching, workplace psychology and development) can help you explore and overcome these barriers without being explicitly “promotional”.
Is imposter syndrome a mental illness?
The question “is imposter syndrome a mental illness?” is important. The answer: no, it’s not considered a formal mental health disorder.
However, that doesn’t mean it’s harmless. It is strongly linked with anxiety, depression, stress, and burnout.
So while you won’t find “imposter syndrome” listed as a diagnosis in the DSM or ICD, if it’s causing distress, it’s worth taking seriously—and seeking support (therapy, coaching, peer-support) can be wise.
How to overcome imposter syndrome?
Here are some straightforward strategies for how to overcome imposter syndrome:
- Recognise and name the feeling
Acknowledge when you’re feeling like an imposter. Naming it diminishes its power.
- Review your accomplishments and facts
Keep a record of successes, feedback, and concrete evidence of your competence. This helps counter the “I was just lucky” voice.
- Reframe your thinking
Shift from perfectionism (“I must never fail”) to growth‐mindset: “I can learn from mistakes”. Tools from coaching or professional development (such as through hcil.live) can help.
- Talk about it
Discuss your feelings with a mentor, peer, or professional. Realising others share your experience helps normalise it.
- Set realistic standards and allow suitable effort
If you always over-prepare, you might burn out. Balance is key.
- Celebrate progress
Treat completion of tasks and achievements as milestones, no matter how small.
- Develop resilience in workplaces
If you’re facing it at work, consider setting up better feedback loops, clearer role expectations, and peer support.
| Fun fact: The commonly used tool, the Clance Impostor Phenomenon Scale (CIPS), rates imposter feelings with scores: < 40 low, 41-60 moderate, 61-80 frequent, > 80 intense. |
Frequently Asked Questions
Q: Who can experience imposter syndrome?
A: Anyone—students, professionals, creatives. High-achievers are especially vulnerable.
Q: Can imposter syndrome go away on its own?
A: Often, with self-awareness and effort, it diminishes. But unresolved, it can persist and affect well-being.
Q: Is it only women who have it?
A: No. Though early research focused on women, later work shows men are affected too.
Q: Do I need medication?
A: Since it’s not a formal disorder, there’s no specific medication. But if you also have anxiety or depression, those may require clinical care.
Final thoughts
If you’ve ever asked yourself, “Do I belong here? Did I earn this?”, you’re not alone. The phenomenon of imposter syndrome reflects a common but uncomfortable experience of doubt. Understanding what is imposter syndrome, exploring what causes imposter syndrome, recognising it at work (what is imposter syndrome at work), knowing that is imposter syndrome a mental illness, and learning how to overcome imposter syndrome can help you reclaim your confidence.
By combining evidence-based strategies (from psychology and coaching), practical workplace adjustments, and possibly supportive services like those available via hcil.live, you can shift from “I’m a fraud” to “I’m capable and valued.”