Have you ever felt your confidence suddenly drain—like you went from feeling strong and capable to small and uncertain in a matter of seconds? It used to happen to me every time I ran into someone who reminded me of someone from my past. I’d walk into a networking event, an interview, or a meeting feeling fully prepared and confident… until I saw them. Then, just like that, I’d start doubting myself. I’d feel like I didn’t belong.
That’s how imposter syndrome works. It’s often triggered—by certain people (like in my case), or by specific situations, places, or even small things. And once it’s triggered, it can send us spiraling into overthinking, perfectionism, or retreat.
But here’s the good news: when you learn to recognize your own specific triggers, you can stop that spiral before it begins. You can meet those moments with awareness instead of self-doubt—and start to break the cycle.
Let’s explore some of the most common (and often overlooked) triggers.
Common Triggers of Imposter Syndrome
Imposter syndrome tends to flare up when the stakes are high or when we feel especially visible. You might notice it creeping in when:
- You’re starting a new role, launching a new project, or taking on unfamiliar responsibilities
- You’re preparing to give a presentation, speak up in a meeting, or lead a team
- You’re facing an interview or a performance review—especially in a high-pressure environment
- You’re comparing yourself to others on LinkedIn or listening to peers who seem more confident or articulate
- You’re returning to a skill or space you’ve been away from and feel unsure or rusty
Even small moments—like being asked something you don’t know on the spot—can make you feel exposed. These situations are normal, but for those experiencing imposter syndrome, they can become emotional triggers that set off a much bigger internal reaction.
The Deeper Impact for Underrepresented Voices
For people from historically marginalized or underrepresented backgrounds, imposter syndrome often runs deeper—not because of a lack of ability, but because their environments have repeatedly made them question their worth.
Imagine this: you speak up in a meeting with a thoughtful idea. The room moves on. Minutes later, someone else—someone with more status or a different identity—repeats your point and suddenly everyone is nodding, taking notes, or giving them credit. It leaves you wondering: Was I not clear? Did I do something wrong? Or do they just not take me seriously?
That’s a microaggression. It may seem subtle, but it sends a loud message: You’re not fully seen or heard here.
Other common triggers in these contexts include:
- Being the only woman, person of color, immigrant, or nontraditional background in the room
- Being gaslit—having your valid concerns dismissed as being “too sensitive” or “just imagining things”
- Seeing little or no representation in leadership or visible roles
- Having to work twice as hard for half the recognition—constantly proving yourself even when you’re already doing more than most
These moments don’t just trigger imposter syndrome—they reinforce it.
And for those who hold multiple marginalized identities, the impact can be even more layered. Like me—as an Asian woman and an immigrant—the sense of invisibility or exclusion can feel amplified. What’s already hard becomes harder.
When you’re always fighting to be seen, heard, and valued, imposter syndrome doesn’t just sneak in—it’s reinforced.
Toxic Bosses Can Be a Trigger, Too
Even confident professionals can begin to question themselves under a difficult manager. Toxic leadership styles don’t just create stress—they can activate deep feelings of inadequacy.
Some common boss behaviors that trigger imposter syndrome include:
- Perfectionistic bosses who focus only on what went wrong
- Insecure bosses who micromanage because they feel threatened
- Erratic bosses whose praise and criticism swing unpredictably
- “Prove-it-to-me” bosses who are never fully satisfied
- Withholding bosses who rarely give feedback, leaving you in the dark
These patterns create environments where it feels like nothing is ever good enough. You begin questioning your every move, blaming yourself for things outside your control, and overworking to earn approval that never comes. That’s not just personal insecurity—that’s your nervous system responding to a pattern of leadership that chips away at confidence.
Even Success Can Trigger Imposter Syndrome
Here’s a surprise: success can be just as triggering as failure.
You land the job. You publish the paper. You’re chosen for the opportunity you’ve been working toward—and then suddenly the voice appears:
- “I just got lucky.”
- “They probably picked me because no one else was available.”
- “It wasn’t that impressive.”
That reaction isn’t unusual. Success increases visibility and raises expectations. You start to feel like there’s more to prove—and more to lose. Instead of feeling proud, you feel pressure. You question whether you really earned it.
In those moments, it’s easy to dismiss everything that led to your success—your preparation, your persistence, your growth. But those are the real reasons you’re here. Reminding yourself of that truth can help shift the pressure into perspective.
Why This Matters
The first step to shifting imposter syndrome isn’t forcing yourself to feel more confident. It’s learning to recognize your triggers.
Imposter syndrome is not a personal flaw—it’s often a patterned response to environments or experiences that have undermined your sense of belonging. When you know what sets it off, you can:
- Anticipate those moments
- Build habits that ground and support you
- Rewrite the stories that keep you stuck
And here’s the good news: this is fixable. Unlike the common myth that you just have to live with imposter syndrome or push through it forever, the truth is—ignoring it or “succeeding your way out of it” doesn’t work. In fact, that mindset often leads to burnout, self-doubt, or quiet dissatisfaction, even when you’re doing well on paper.
You don’t have to let imposter syndrome define you. But to change it, you have to name it.
How Much Is Imposter Syndrome Affecting You?
Want to get a clearer picture of how imposter syndrome is showing up in your life?
Take this quick self-assessment to get insight into how imposter syndrome might be affecting your confidence, energy, and performance.
Becoming aware is the first step. From there, you have a choice: to keep pushing through with self-doubt—or to make a lasting change. That’s exactly what I support high-achieving professionals with—identifying their triggers, shifting internal narratives, and rebuilding real, grounded confidence—on their own terms.
You don’t have to figure this out alone. Support is here—and change is absolutely possible.