The email says you got the promotion. For about five minutes you feel proud, and then the thought arrives: they're going to figure out they made a mistake. I'm Enid DeJesus, a licensed mental health counselor at Therapy with Enid, and imposter syndrome at work tends to spike at the exact moments that should feel like wins, like performance reviews, promotions, and new roles. If you want the background first, my guide to imposter syndrome covers the basics. This post focuses on work, and on what helps when the feeling shows up on the job.
What Imposter Syndrome Looks Like at Work
Psychologists Pauline Clance and Suzanne Imes first described the "impostor phenomenon" in 1978, in a paper about high-achieving women. The core of it is a belief that your success is luck, timing, or a fluke, and that you will eventually be found out. At work, it often looks like:
Discounting your results. The project went well because the team was great, the client was easy, or you got lucky.
Overworking to stay ahead of being "caught." Extra hours become insurance against being exposed.
Holding back. You don't apply, don't speak up, or don't ask for the raise because you're not sure you've earned it yet.
Imposter syndrome is not a diagnosis, and it isn't a sign that something is wrong with you. Researchers describe it as an experience that shows up in both clinical and everyday settings.
How Common It Is
Very common, and hard to pin to one number. A systematic review of 62 studies with more than 14,000 participants found rates ranging from 9 to 82 percent, depending on which questionnaire and cutoff each study used (Bravata et al., 2020). The review found it in both women and men, and at especially high rates in some ethnic minority groups. It was also linked to depression, anxiety, lower job satisfaction, and burnout.
The feeling of being a fraud is common. It isn't evidence.
Why Reviews, Promotions and New Roles Make It Worse
Transitions put you in front of people who are evaluating you, often while you're still learning. That's a perfect setup for the inner critic. Research on professionals suggests the cost goes beyond feelings. In a study of 110 working professionals, impostor feelings were linked to less career planning and a lower motivation to lead (Neureiter and Traut-Mattausch, 2016). That study was a snapshot in time, so it shows a connection, not a cause. It also fits a pattern therapists see often, where a capable woman nearly talks herself out of a role she would do well.
Starting somewhere new can stir up the same feelings. My post on starting a new job as a sensitive woman has more ideas for the first few months.
How to Get Through a Performance Review With Imposter Syndrome
Reviews are one of the hardest moments for women who feel like frauds, because someone is grading you out loud. A little planning helps:
Before the review, write your own list of what you accomplished this year, with numbers where you have them. You'll walk in with facts instead of a vague sense of dread.
During the review, say thank you when you hear praise, and write down any criticism instead of arguing with yourself about it in real time.
After the review, sort the feedback into what's useful and what's noise. One suggestion for growth doesn't cancel out a year of good work.
What Helps With Imposter Syndrome at Work
Keep an evidence file. Save the thank-you emails, the wins, and the feedback. When the fraud feeling shows up, read the facts instead of arguing with the feeling.
Say the thought out loud to someone you trust. Imposter feelings grow in secret. A colleague or mentor will often tell you they feel it too.
Let learning be part of the job. Not knowing something in a new role is expected. It isn't proof you don't belong.
Setting limits around your work can help too. My posts on professional boundaries, affirmations for negative self-talk, and perfectionism and anxiety go deeper.
Frequently Asked Questions
Where did imposter syndrome originate?
Psychologists Pauline Rose Clance and Suzanne Imes described the "impostor phenomenon" in a 1978 paper about high-achieving women. The term has since been studied in many groups, including men.
Who is most prone to imposter syndrome?
Research finds it in both women and men, with especially high rates reported in some ethnic minority groups. Many therapists also see it spike during role changes, like a promotion or a new field.
Is imposter syndrome a mental health diagnosis?
No. It isn't a diagnosis, but it often shows up alongside anxiety, depression, and burnout, and therapy can help with all three.
Imposter Syndrome Therapy in Florida
You earned your seat at the table, even on the days it doesn't feel that way. I'm a licensed therapist, and I offer online therapy in Florida for high-achieving women who want to own their success without the constant fear of being found out. Reach out to me and tell me a little about what's going on at work, and we can talk about whether we're a good fit.
Enid DeJesus is a licensed mental health counselor who provides online therapy in Florida for high-achieving, highly sensitive women. She helps women with imposter syndrome, perfectionism, and anxiety step into new roles with less self-doubt and more trust in what they bring.
