Headspace_logo_svg
Try for freeTry for free
MeditationImposter Syndrome at Work

Imposter Syndrome at Work

Wanting to do our best at work is natural — but self-doubt can make us push ourselves to be perfect, causing stress. Learn about healthier ways to cope.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Hi, and welcome to an introspection of imposter syndrome at work. Imposter syndrome, a psychological phenomenon that affects so many of us and is prevalent at work. This is an internalized fear of being a fraud, feeling inadequate, having self-doubt about your success or expertise despite evidence of the contrary, and also perfectionism, which is about being perfect and looking perfect all the time. Seeking to be at your best and do your best is fine, but pushing yourself to be perfect can be stress-inducing. Perhaps you're struggling with this, imposter syndrome. Here are some symptoms you may be having when it comes to work: feeling constantly stressed, anxious, or depressed; feeling uncomfortable with receiving congrats or praises for your work, feeling undeserving of any success, feeling othered or socially awkward among colleagues, because you don't feel a sense of belonging. Take a minute to ponder on what you may be experiencing. It's important to be introspective here, to know what you're feeling and thinking, to navigate imposter syndrome at work, to be your best self. One important thing to note, there isn't necessarily an exact cause of imposter syndrome. However, things like personality and work environments and leadership can contribute. For instance, certain fields are known to be competitive, and perhaps that's the field you're in. Now, how do you deal with imposter syndrome? There's no one specific way, since it's not linear. However, getting introspective through the practice of mindfulness and self-affirmations can help you better accept your thoughts, feelings, and emotions, even if they're negative. What you're feeling or experiencing is what you're feeling or experiencing. Validate imposter syndrome first to navigate it at work so you're healthier and happier. Let's get introspective and grounded now for strong self-awareness. Take a moment to get settled in a comfortable spot, even at your work desk if that works for you. Close your eyes. Let's begin by practicing square breathing, which takes less than 60 seconds for one round. Repeat four times after me. Take a deep breath, inhale in, and count to four in your head. Hold your breath for four counts. And exhale through your nose and mouth for four. Again, inhale, count to four. Hold your breath for four. And exhale for four. Inhale, count to four. Hold breath, count to four. Exhale for four. Last time. Inhale. Hold breath. Exhale. Now let's focus on an active mindfulness practice called COAL, a model by Dr. Dan Siegel. COAL can be effective in workplace scenarios to help navigate imposter syndrome. As any mindfulness tool, it's good to practice consistently to handle the negative cognitions that tend to come your way when imposter syndrome kicks in. COAL. C is for curiosity. Start by being curious about what you may notice about yourself. For instance, you're embarrassed when a colleague tells you how well of a job you're doing, or perhaps you find yourself questioning whether the colleague is being sincere. Ask yourself, why am I embarrassed when someone's...

Details

TypeMeditation
Duration8 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed

Science-backed

Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.

Rachel

UK

Member-Icon-01

Changing my thoughts has allowed me to change my life.

Davide

London

Member-Icon-04

The stress and loneliness courses … taught me how to comfort myself.

Alicia

Canada

Member-Icon-03

Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.

Keri

UK

Member-Icon-02

More to explore

Beginning Meditation

Explore-More-Icon-02

Reframe Stress and Relax

Explore-More-Icon-01

New and Popular

Explore-More-Icon-03

Becoming a Mindful Parent

Explore-More-Icon-04
    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice