Starting a new career can be as exciting as it is intimidating. You’ve landed the job, you’re stepping into a fresh chapter yet, instead of feeling confident and capable, you’re plagued by thoughts like “I don’t belong here” or “I’m not good enough.” Sound familiar? You might be experiencing impostor syndrome—a silent struggle that affects even the most accomplished professionals.

Impostor syndrome is that inner voice telling you your success is a fluke, and it’s especially common when you’re navigating unfamiliar territory. Whether you’re transitioning to a new industry, starting your first real job, or simply levelling up in your career, these feelings of self-doubt can creep in and cloud your confidence.

The good news? You’re not alone, and you don’t have to stay stuck in that mindset. In this article, we’ll explore what impostor syndrome really is, why it tends to show up during career changes, and, most importantly, how to overcome it with confidence and clarity.

So, grab a cup of coffee and let’s hop into it.

What Is Impostor Syndrome?

Impostor syndrome is a psychological phenomenon where individuals feel like they’re not as competent as others perceive them to be despite clear evidence of their abilities, qualifications, or achievements. It’s that inner voice that whispers, “You don’t really deserve this,” even when you’ve worked hard and earned your success. 

This mindset isn’t tied to actual performance or capability. In fact, it commonly affects high-achievers and professionals stepping into new roles or industries. It’s less about who you are and more about how you perceive yourself, especially in unfamiliar or high-pressure environments.

Some common signs and symptoms of imposter syndrome include:

• Self-Doubt: A persistent sense of insecurity, even when you’ve done well. You might question your skills, downplay your achievements, or feel like you’re “not ready,” no matter how much experience or training you’ve had. This can lead to second-guessing decisions or avoiding challenges altogether.

• Fear of Being “Found Out”: You might feel like you’re wearing a mask at work, pretending to be more competent than you really are. This fear of being “exposed” as incapable or unqualified can cause constant anxiety, making you hesitant to speak up, share ideas, or accept praise.

• Attributing Success to Luck: Rather than owning your accomplishments, you tell yourself things like, “I was just in the right place at the right time,” or “They must have been short on candidates.” This habit of discrediting your hard work reinforces the belief that you’re undeserving.

• Procrastination and Avoidance: You sometimes put off tasks because you’re afraid of failure or feeling not “ready.” This often leads to a cycle of guilt and increased anxiety, making it even harder for you to take action.

• Discounting Praise and Positive Feedback: You may dismiss compliments and believe others are simply being polite or don’t reflect the “truth.”

The Psychology Behind Impostor Syndrome

The psychology behind impostor syndrome is multifaceted, stemming from a complex interplay of personality traits, early life experiences, and social and cultural factors. It’s not a recognised mental disorder in diagnostic manuals but rather a psychological phenomenon or experience. Here’s a breakdown of the key psychological underpinnings:

Personality Traits

Individuals with impostor syndrome often struggle with perfectionism, setting unrealistically high standards and feeling inadequate when they fall short. They may believe that anything less than flawless performance is a failure, which reinforces self-doubt. This is often paired with neuroticism, a tendency toward anxiety, worry, and insecurity, which can intensify feelings of not being good enough.

Low self-esteem also plays a significant role as it makes it easier to dismiss achievements and internalise doubts. Additionally, low self-efficacy—doubting one’s ability to succeed in specific tasks—can lead to the belief that success is due to luck, not skills. These personal traits together create fertile ground for impostor feelings to take hold and persist.

Early Life Experiences and Family Dynamics

High parental expectations can create a fear of failure in children, especially if praise is only given for success, leaving them feeling “never good enough.” Similarly, parental inconsistency—with unpredictable patterns of praise and criticism—can lead to confusion about one’s abilities and self-worth, which increases self-doubt.

If a child is frequently compared to a high-achieving sibling or labelled as “less intelligent,” it may result in a constant need to prove themselves and a profound fear of inadequacy.

Overprotective or critical parenting can also have lasting effects. Overprotectiveness can prevent the development of self-reliance and confidence, while overly critical parenting can instil a fear of making mistakes, further deepening feelings of incompetence. These dynamics can shape how children perceive their capabilities as they grow, often leading to the internalisation of impostor feelings.

Social and Cultural Factors

Individuals from marginalised groups—such as those based on gender, race, or ethnicity—may experience impostor syndrome more often due to societal biases that question their competence in certain fields. This pressure can lead them to overcompensate and work harder to prove their worth. Similarly, competitive environments, whether in academia or the workplace, can heighten feelings of inadequacy, as constant comparison to others fosters self-doubt.

Social media can also amplify feelings of inadequacy, as the curated, often idealised images of others’ successes make it easy to compare oneself unfavourably. Additionally, some researchers emphasise the importance of addressing institutional factors, such as workplace cultures that don’t encourage learning from mistakes or offer sufficient support. In such environments, individuals may struggle with impostor syndrome, questioning both their competence and their sense of belonging.

Types of Impostor Syndrome

To better understand impostor syndrome, it’s helpful to recognise the different forms it can take. According to Dr. Valerie Young, who’s widely known for her work on this subject, impostor feelings often fall into these five subtypes:

The Perfectionist

The perfectionist is primarily concerned with how a task is completed, placing immense value on precision and flawlessness. They carry the belief that if something isn’t done perfectly, it isn’t worth much at all. This mindset drives them to set unrealistically high expectations for themselves, often leading to chronic dissatisfaction with their own work. They may constantly feel like their efforts fall short, no matter how much time or energy they invest.

The fear of making mistakes can lead to behaviours like over-preparing or, in some cases, putting tasks off entirely due to the anxiety of not meeting their own standards. For instance, a new manager might obsessively review every detail of their team’s output, feeling deeply discouraged by even the smallest oversight, which reinforces their sense of personal inadequacy.

The Expert

The expert places their focus on what they know and how much they know, often tying their sense of competence directly to their level of knowledge. They hold the belief that they must fully master a subject or role before they can consider themselves qualified. This belief drives them to constantly seek out new information, certifications, or training in an attempt to close perceived knowledge gaps—no matter how minor.

Much like the perfectionist, the expert may delay taking action, but this time because of feeling they aren’t ready until they know “enough,” which often leads to procrastination. Their fear of being seen as unknowledgeable can be paralysing, especially in new environments.

For example, someone entering a new career that demands technical skills might spend an excessive amount of time studying, avoiding real responsibilities out of fear they’ll be exposed as incompetent, even if they already have a solid foundation to build on.

The Soloist

The soloist, also known as The Individualist, is primarily concerned with who completes a task, strongly believing that they must do everything on their own to prove their worth. They often equate asking for help with weakness or incompetence, which creates pressure to be entirely self-reliant—even in situations where collaboration is expected or encouraged.

This mindset leads them to resist seeking support or guidance, even when it’s clearly needed. They prefer to work independently and may feel that any accomplishment achieved with assistance somehow doesn’t “count.” For instance, someone joining a new team might avoid asking questions or requesting help, fearing it would diminish their credibility, even if their team is supportive and willing to assist.

The Natural Genius

The natural genius places emphasis on the ease and speed with which they accomplish tasks, believing that true ability is demonstrated by how effortlessly something comes to them.

They often assume that if they are truly intelligent or capable, they should be able to master new skills quickly and with minimal struggle. This belief creates a harsh internal standard where difficulty or slow progress is seen as a sign of inadequacy rather than a natural part of learning.

As a result, they may feel deep shame or self-doubt when things don’t come easily, interpreting effort as a sign that they’re not good enough. This can lead them to avoid challenges or opportunities where they might not immediately excel, limiting their growth.

For instance, someone who thrived in a previous role may feel like a fraud in a new position that requires unfamiliar skills simply because success doesn’t come as effortlessly as before—even though growth and competence often require time and persistence.

The Superhero

The superhero focuses on how many roles and responsibilities they can successfully manage at once, equating their worth with their ability to excel in every area of life. They believe they must thrive as an employee, partner, parent, friend, and more—all at the same time—to prove they are truly capable. This mindset drives them to push themselves harder than those around them, often setting unrealistic expectations and striving to outperform in every domain.

Like the soloist, the superhero tends to struggle with delegating tasks, feeling that asking for help or slowing down signals weakness. Rest can trigger guilt, as they view downtime as unproductive or undeserved. In their pursuit of constant achievement, they may neglect their own well-being and personal relationships. 

Why Common in a New Career

Impostor syndrome tends to show up most intensely when we’re stepping into something new, and starting a new career is one of the most emotionally vulnerable transitions we can make. Whether you’re switching industries, landing your first professional role, or climbing into a more senior position, the unfamiliarity of the environment can trigger deep-rooted feelings of inadequacy.

When entering a new career, you’re often surrounded by people who seem more experienced, confident, or knowledgeable. This naturally leads to comparisons—a major fuel for impostor thoughts. On top of that, you’re navigating new expectations, new skills, and possibly even a new identity. Your brain hasn’t yet built the “evidence file” it needs to trust that you belong in this role, so it leans on doubt instead.

High achievers, in particular, are prone to these feelings because they hold themselves to very high standards. When they’re not immediately excelling in a new role, they internalise it as failure rather than as a normal part of the learning curve.

How Impostor Syndrome Affects Career Growth

While impostor syndrome may start as a quiet, internal voice of doubt, its effects can ripple out into every corner of your professional life. Left unchecked, it can limit your growth, undermine your confidence, and even lead to long-term career stagnation.

Emotional Impact

One of the most immediate effects of impostor syndrome is the toll it takes on your emotional well-being. Constantly questioning your worth can create chronic anxiety—a feeling that you’re always one mistake away from being exposed. This emotional strain is especially common when you’re dealing with self-doubt in a new job, where everything feels unfamiliar, and you haven’t yet built up confidence in your role.

To “compensate” for these feelings, many people overwork themselves in an effort to prove they belong. This often leads to burnout, especially if you’re pushing to meet unrealistic standards or trying to avoid failure at all costs. Ironically, this cycle can become a form of self-sabotage: the more exhausted you are, the harder it becomes to perform at your best, which only fuels more doubt.

Professional Consequences

Impostor syndrome doesn’t just affect how you feel. It impacts how you show up at work. You may hesitate to speak up in meetings, fearing your ideas aren’t “smart enough.” You might avoid volunteering for projects, assuming someone else is more qualified. Or you might decline leadership opportunities because you don’t feel ready, even if others believe you are.

Over time, these patterns can significantly hinder career growth. When you constantly hold back, your contributions may go unnoticed, and you may be passed over for promotions, raises, or roles that align with your true potential.

This lack of visibility, caused not by incompetence but by fear, can reinforce the very feelings of inadequacy you’re trying to escape. It becomes a self-fulfilling prophecy: you don’t advance, so you believe you’re not good enough to.

7 Proven Strategies to Overcome Impostor Syndrome

Impostor syndrome can feel isolating, but it’s entirely possible to break free from its grip with the right mindset and strategies. Here are seven proven, practical ways to start shifting your inner narrative and rebuild lasting career confidence.

Acknowledge the Feelings

The first and most important step is to simply acknowledge what you’re feeling without shame. Trying to suppress self-doubt or pretend it doesn’t exist only gives it more power. Instead, recognise impostor thoughts for what they are: a common and very human response to change, growth, and high expectations. Naming it takes away some of its sting and opens the door to growth.

Say it out loud or journal it: “I’m feeling like an impostor right now, but that doesn’t mean I am one.”

Track Your Wins

Start keeping a “confidence file” or success journal, a place where you document positive feedback, accomplishments, and moments you’re proud of. This could be as simple as saving encouraging emails, writing down praise from coworkers, or noting when you overcame a difficult challenge.

Over time, this file becomes hard evidence against your impostor’s thoughts. On tough days, flipping through it can serve as a powerful reminder that you’re not just “lucky”; you’re capable.

Talk About It

You’re not alone, and you don’t have to battle impostor syndrome in silence. Opening up to someone you trust can help release the emotional pressure and offer much-needed perspective.

Whether it’s a mentor, a supportive peer, or even a professional therapist, talking it out often reveals that others have felt the same way. Many high achievers struggle with self-doubt. They’ve just learned to manage it. Hearing their stories can normalise your experience and make you feel less alone.

Reframe Negative Thoughts

Impostor syndrome thrives on distorted thinking, like “I’m not good enough” or “I have to know everything to be competent.” Challenge those thoughts using cognitive reframing techniques:

• Replace “I got lucky” with “I worked hard and made smart decisions.”
• Swap “I don’t belong here” for “I’m still learning, but I bring value.”
• When you fail, say, “This is part of the process” instead of “I’m a failure.”

Over time, reframing helps rewire your mindset for confidence and resilience.

Set Realistic Expectations

Perfection is the enemy of progress. Many people struggling with impostor syndrome set unrealistic expectations for themselves, expecting to master new skills instantly or never make mistakes.

Instead, focus on progress over perfection. Allow yourself to be a learner. Set achievable goals and give yourself permission to grow into your role. It’s okay not to know everything right away; no one does.

Celebrate Small Wins

Waiting to celebrate only the “big” moments can reinforce the idea that nothing you do is ever good enough. Instead, celebrate the small wins along the way—completing a tough task, speaking up in a meeting, or simply making it through a difficult day.

Each of these moments contributes to your confidence and reinforces your sense of self-worth and growth. Recognising them helps shift your focus from what you’re lacking to how far you’ve come.

Learn Continuously

Finally, adopt a growth mindset, the belief that skills and intelligence can be developed with time and effort. This mindset reframes every challenge, mistake, or unfamiliar task as an opportunity to learn rather than a sign of inadequacy.

Focus on learning over performing. Ask questions, seek feedback, take courses, and remind yourself that you don’t have to be perfect to be valuable—just willing to grow.

These strategies won’t eliminate impostor syndrome overnight, but they can help you quiet that inner critic and step into your career with confidence, clarity, and purpose. The more you practise them, the more natural self-belief becomes.

Conclusion

Overcoming impostor syndrome in a new career is a journey—one that requires patience, self-compassion, and a commitment to growth. Remember, it’s completely normal to feel uncertain when stepping into unfamiliar territory. The key is to acknowledge these feelings without letting them dictate your actions. By tracking your wins, seeking support, reframing negative thoughts, and embracing a mindset of continuous learning, you can start to quiet the inner critic and confidently step into your true potential.

It’s important to understand that impostor syndrome doesn’t define you—your skills, hard work, and unique perspective do. So, whether you’re switching industries, landing your first job, or navigating a new role, embrace the journey, celebrate your progress, and trust that you deserve every success that comes your way.

The more you lean into your confidence and growth, the more you’ll find that impostor syndrome doesn’t stand a chance against your evolving career path.