What Is Imposter Syndrome? Signs, the 5 Types, and How to Own Your Seat at Work
You got the promotion, the client, or the speaking invitation. Instead of celebrating, a little voice whispers, "They're going to figure out I don't belong here." If that sounds familiar, you're in very good company.
What is imposter syndrome?
Imposter syndrome is the persistent feeling that your success is undeserved and that you'll eventually be "found out," even when the evidence says otherwise. Psychologists Pauline Clance and Suzanne Imes first described it in their 1978 paper, "The Impostor Phenomenon in High Achieving Women," after studying more than 150 successful women. They called it a phenomenon, and it still isn't a formal mental health diagnosis. It's a pattern of thinking, which means it's a pattern you can learn to change.
While the original research focused on women, people of every gender, background, and career stage experience it. It often shows up most for people who are the "only" in the room, or the first in their family to reach a certain level.
Common signs of imposter syndrome
- You credit your success to luck, timing, or other people
- You over-prepare because "good enough" never feels safe
- You downplay your experience in meetings
- You avoid applying for roles unless you meet every single requirement
- Praise makes you uncomfortable, and criticism sticks for days
The 5 types of imposter syndrome
Dr. Valerie Young, author of The Secret Thoughts of Successful Women, describes five "competence types." Knowing yours helps you catch it faster.
- The Perfectionist: Sets extremely high standards and focuses on the one thing that went wrong.
- The Expert: Feels they need to know everything before they start, so they keep taking courses and over-preparing.
- The Natural Genius: Believes competence means things should come easily, so struggle feels like failure.
- The Soloist: Believes asking for help proves they're not capable.
- The Superwoman (or Super-Person): Works harder than everyone to prove they belong and feels guilty when they rest.
Which one did you nod at? Maybe two? Turns out, most of us carry a mix.
How to own your seat at the table
1. Separate feelings from facts. Feeling like a fraud doesn't make you one. Write down the facts: your experience, results, and feedback. When the doubt gets loud, read the facts back to yourself. When You Finally Start Believing You're the Expert goes deeper into this shift.
2. Reframe the doubt. Self-doubt often shows up when you're stretching into something new. That's growth, not proof you don't belong. We explain why in Why Self-Doubt Is Actually a Sign You're Expanding.
3. Keep a visible reminder. Small cues at your desk make a real difference on the hard days.
Our Career Themed Sticker Sheet turns your laptop, planner, or notebook into a pep talk you see all day.
Pair it with the Successful Mindset Sticker on your water bottle as a reminder of who you already are.
4. Stop doing it all yourself. If you're a Soloist or a Superwoman, delegating can feel like admitting defeat. It's actually what leaders do.
The "Done & Delegated" Notepad helps you sort what's yours to do, what can be handed off, and what can go entirely.
5. Practise being seen. Share your wins in meetings. Say "I led this" instead of "we kind of pulled it together." How to Feel Safe Being Seen in Your Success has gentle ways to start.
6. Speak to yourself like a leader. Try a few lines from 20 Affirmations for Career Growth and Success, or start with this one:
I earned my place here. My experience is valuable and my ideas deserve to be heard. I am growing into every opportunity in front of me, and I trust myself to learn as I go.
For leaders and HR teams
Imposter syndrome affects how people speak up, apply for promotions, and share ideas. Building a culture where people feel confident is a team effort. Learn how we support organizations in Corporate Leadership Development Workshops in Canada.
The bottom line
Imposter syndrome is common, it has a name, and it has patterns you can learn to spot. The feeling may still visit. The difference is that now you'll recognize it, and you'll keep your seat anyway.
Sources: Impostor Syndrome, EBSCO Research Starters; Lessons on Imposter Syndrome from Dr. Valerie Young, Mass General Research Institute.
About the author
Cheryl Sutherland is a confidence coach, keynote speaker, and the founder of PleaseNotes. She helps women own their worth through workshops, keynotes, and personal growth tools that make confidence something you can practise every day. Her work has been featured in Forbes, InStyle, HuffPost, Fast Company, and Thrive Global, and she's partnered with organizations like WestJet, Intuit, CBC, and Dress for Success. Want Cheryl to speak with your team? Visit CherylSutherland.com.
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