Impostor feelings at work: seven steps to calmer confidence

Many people sometimes think they succeeded by chance and that someone will find them out. This is not a diagnosis. It is an experience that often appears with a new job or more responsibility. The good news is that you can work on it step by step.

Seven steps for the work day

1. Name the thought: instead of "I am not good enough," say "I have a feeling that I am not good enough."
2. Keep an evidence list: each week write down three things you finished and the feedback you received.
3. Accept praise with one sentence: "Thank you, I am glad."
4. Split a task into smaller parts and tick off each finished part.
5. Ask your manager for clear expectations, and measure yourself against them, not against perfection.
6. Ask a question in a meeting, even if it feels obvious.
7. Talk to a colleague or mentor you trust. Often it turns out that others feel the same.

Everyday care

The NHS advises that when stressed or anxious you rest, move, protect your sleep and talk to someone. Short breathing breaks can help you settle before an important meeting.

Before an important meeting a short ritual helps: three slow breaths in and out, a look at your list of achievements and one sentence you are sure to say. After the meeting, write down what went well. Such a note later serves as evidence when doubt appears.

When to seek help

If the feeling lasts for weeks and strongly affects sleep, work or mood, talk to a doctor or psychologist. Seek help at once if you have thoughts of harming yourself.

Sources: NHS Every Mind Matters NHS Every Mind Matters.