Imposter Syndrome: Signs, Types and How to Overcome It (UK)

Signs of imposter syndrome

• Putting success down to luck, timing or other people
• Fear of being “found out” as not good enough
• Downplaying praise or feeling uncomfortable with it
• Perfectionism, and over-preparing for everything
• Not applying for jobs or promotions unless you meet every requirement
• Comparing yourself with colleagues and always coming up short
• Overthinking mistakes long afterwards. See how to stop overthinking

The 5 types of imposter syndrome

Writer Valerie Young describes 5 common patterns:

The superhero pattern often goes hand in hand with carrying the mental load at home.

What causes imposter syndrome?

It’s very common. A review of 62 studies found rates ranging from 9% to 82%, depending on the group and how it was measured, and it was found in men and women alike. Common triggers include starting a new job or course, a promotion, being one of few people like you in a room, high-pressure workplaces, and growing up with high expectations or constant comparison.

10 ways to overcome imposter syndrome

1. Name it. “This is imposter syndrome talking” puts some distance between you and the thought.
2. Keep a “wins” file of praise, results and things you’ve learned. Read it on hard days.
3. Separate feelings from facts. Feeling like a fraud isn’t evidence that you are one.
4. Talk about it. You’ll often find colleagues feel the same.
5. Swap perfect for good enough. Set a finish line before you start.
6. Accept praise with a simple “thank you”.
7. Ask for help early. It’s a skill, not a weakness.
8. Find a mentor who can give honest, balanced feedback.
9. Write it down. See journal prompts.
10. Look after the basics: sleep, movement and breaks make self-doubt easier to manage. See how to relieve stress.

Imposter syndrome at work

• Before a big meeting: prepare 3 key points, then stop. A few slow breaths help. See box breathing.
• In a new role: remind yourself you were hired for your potential, not to know everything on day one.
• After a mistake: fix it, learn the lesson, and move on.
• For managers: share your own early-career doubts and give specific praise.

See also how to focus better and social anxiety.

Imposter syndrome , anxiety and burnout

The same review linked imposter feelings with anxiety, low mood and burnout, often through overworking to avoid being “found out”. If you’re working longer and longer hours, sleeping badly or feeling constantly on edge, see burnout symptoms, anxiety symptoms and stress symptoms.

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When to get support

If self-doubt is affecting your sleep, work or mood, talk to your GP. CBT can help change the thinking patterns behind imposter feelings, and adults in England can refer themselves to NHS Talking Therapies. Many workplaces also offer an employee assistance programme.

Related guides

• Remote working can make it harder. See working from home and mental health.
• Imposter feelings often go with low self-esteem.
• People pleasing: signs and how to stop.
• High-functioning anxiety.
• If self-doubt is adding to pressure in your job, see stress at work: what to do and what to ask for.