Why do so many men struggle with Imposter Syndrome at work?
By Warren Foot, Psychotherapist, Counsellor and Coach
Imposter syndrome is something many men struggle with in silence. The pressure to appear competent, self-sufficient and in control can make it difficult to admit to feelings of insecurity, leading to stress and anxiety.
If you’ve ever thought, “I don’t deserve this role” or “One day they’ll realise I’m not as capable as they think”, you’re not alone. A UK study found that 62% of men experience imposter syndrome at work (McCarthy, 2021). But these thoughts aren’t a reflection of reality. They’re the result of deeply ingrained beliefs — beliefs that, with the right approach, can be challenged and changed.
What is Imposter Syndrome?
Imposter syndrome is the feeling of not being good enough, despite clear evidence to the contrary. These distorted expectations are what Albert Ellis, the founder of Rational Emotive Behaviour Therapy (REBT) called "musturbations." (Ellis, A. 1962). He identified these “musturbatory” beliefs as “I MUST do well”, “Others MUST treat me well” and “Life MUST be easy.
Applying that approach to Imposter Syndrome, according to Dr Valerie Young (2011), there are 5 common types:
The Perfectionist – I MUST always perform flawlessly.”
The Superman – “I MUST be the best or I’m a failure.”
The Natural Genius – “I MUST never struggle.”
The Expert – “I MUST know everything.”
The Soloist – “I MUST never ask for help.”
How Does Imposter Syndrome Affect Men at Work?
While a little self-doubt can be motivating, imposter syndrome can have serious consequences, including:
• Overworking and Burnout – Feeling the need to work excessive hours to ‘prove’ your worth.
• Avoiding Promotions – Turning down opportunities due to fear of not being good enough.
• Fear of Failure – Avoiding challenges or new projects to prevent potential mistakes.
• Struggles with Feedback – Taking constructive criticism personally, as ‘evidence’ of incompetence or refusing to accept positive feedback.
A study in the Journal of General Internal Medicine (Bravata et al., 2020) found that imposter syndrome increases anxiety, depression, and workplace stress.
What Are The Common Beliefs Behind Imposter Syndrome? And Why They’re (Obviously) Irrational
1. “I must never fail.” – In reality, nobody succeeds 100% of the time. Failure is part of learning.
2. “If I don’t know everything, I’m not competent.” – No one knows everything. True skill is knowing how to find answers.
3. “I only got this job because I was lucky.” – If that were true, would you really have been hired or promoted?
Research has shown (Chamberlain et al., 2014) that irrational beliefs strongly correlate with imposter feelings. By challenging these beliefs, men can gain a more balanced perspective on their abilities.
Practical Steps to Challenge Imposter Syndrome
A study from the Bay Area CBT Center (Bay Area CBT Center, n.d.). highlights how small mindset shifts can make a big impact in overcoming imposter syndrome.
If imposter syndrome is holding you back, consider these steps:
1. Keep Track of Your Achievements
Start a journal or document where you write down accomplishments, positive feedback, and challenges you’ve overcome. When self-doubt creeps in, refer back to it as evidence of your competence.
2. Talk About It
Many men feel they must deal with problems alone, but opening up to a trusted colleague, mentor, or therapist can help. You might be surprised how many others feel the same way.
3. Challenge Negative Thoughts
When you catch yourself thinking I don’t belong here, ask: What evidence do I have for and against this belief? Often, the facts won’t support your fears.
4. Learn to Accept Praise
If you tend to dismiss compliments by saying "I was just lucky or It was a team effort", try instead to say "Thank you, I worked hard on that". Own your achievements. False modesty achieves nothing.
5. Set Realistic Goals
Perfectionism fuels imposter syndrome. Instead of aiming to be flawless, focus on steady progress and learning from mistakes.
Moving Forward: You Are More Capable Than You Think
Imposter syndrome is a common but manageable challenge. If you’ve been feeling like a fraud at work, take a step back and consider how much of that feeling comes from unhelpful beliefs rather than reality.
If imposter syndrome is affecting your well-being, you might find it helpful to explore resources on self-confidence, personal development, or even counselling. Speaking with a professional doesn’t mean there’s something ‘wrong’ with you—it means you’re ready to work towards a healthier mindset and greater confidence in your abilities.
The truth is, your worth is not defined by your mistakes, your qualifications, or others’ opinions. As REBT teaches, you are a fallible but valuable human being — not a fraud.
You earned your role not by chance, but by showing up and stepping up. The next step is to believe it.
Written by Warren Foot, to find out more about Psychotherapist, Counsellor and Coach Warren Foot and the services he offers click here, or the button below.
