Confidence Theater at Work: Nearly Half of Employees Feel Like Impostors
New research shows workers feel pressured to project confidence, while leaders rarely model vulnerability
Guaynabo, PR — February 18, 2025 — In today’s workplace, confidence isn’t just encouraged, it’s expected. But behind the polished presentations and “I’ve got this” attitudes, many workers are quietly struggling. New research from MyPerfectResume®, a premium resume-building service, finds that 43% of employees experience impostor syndrome, even as two-thirds feel pressure to appear more confident or knowledgeable than they actually are.
The Confidence Theater at Work national survey of more than 1,000 employed U.S. workers reveals a growing disconnect between how employees feel and how they believe they’re expected to perform. While self-doubt is widespread, most workers say their leaders rarely acknowledge their own struggles or mistakes, reinforcing a workplace culture in which uncertainty remains hidden, and confidence becomes performative.
Key Findings
43% of workers experience impostor feelings at work
66% feel pressure to appear more confident or knowledgeable than they actually are
65% say leaders at their company rarely or never talk openly about their own doubts or mistakes
74% cite pressure or comparison, including high expectations, peer comparison, or personal perfectionism, as a driver of self-doubt
24% point to a lack of feedback or recognition as a contributor
58% say self-doubt or impostor syndrome has negatively affected their career growth
“Impostor syndrome isn’t a lack of ability; it’s often a response to workplace environments that reward certainty and visibility over learning and honesty,” said Jasmine Escalera, Career Expert at MyPerfectResume. “When leaders don’t acknowledge their own mistakes or growth moments, it can reinforce the idea that confidence is mandatory and doubt should stay hidden.”
Pressure to Perform Is Widespread and Persistent
Confidence pressure is not an occasional workplace issue; it’s a regular expectation for most workers.
66% say they feel pressure to appear more confident or knowledgeable than they actually are
Only 33% say they never feel this pressure
Workplace Conditions, Not Personal Ability, Drive Self-Doubt
Rather than stemming from individual insecurity, workers overwhelmingly point to structural workplace pressures as the source of their self-doubt.
74% cite pressure or comparison as a driver of self-doubt, including:
High expectations from management (22%)
Comparing themselves to high-achieving peers (26%)
Personal perfectionism (26%)
24% point to a lack of feedback or recognition
17% cite rapidly changing technology or job demands
Only 25% report not experiencing self-doubt at work.
How Self-Doubt Shows Up on the Job
When workers doubt their abilities, most don’t disengage; they adjust their behavior in ways that often increase stress or reduce visibility.
56% respond by overworking or minimizing themselves, such as working extra hours, fixating on perfection, or downplaying achievement.
45% struggle with internal doubt and comparison, including second-guessing decisions
33% pull back or make themselves less visible, avoiding new responsibilities or staying quiet
19% seek reassurance from colleagues or managers
Impostor Syndrome Has Real Career Consequences
The effects of self-doubt extend beyond feelings; they shape career outcomes.
58% say impostor syndrome or self-doubt has affected their career growth
7% say they have turned down major career opportunities as a result
Leadership Silence Reinforces the Cycle
Many workers say impostor syndrome persists because leaders rarely model vulnerability or normalize self-doubt.
65% say leaders rarely or never talk openly about their own doubts or mistakes
Only 35% say leaders discuss these topics even occasionally
The findings presented in this report are based on a nationally representative survey conducted by MyPerfectResume using Pollfish in December 2025. The survey collected responses from 1,000 U.S. adults currently employed full-time. Respondents answered a mix of single-selection and multiple-choice questions about impostor syndrome, self-doubt, workplace culture, leadership behavior, and career confidence.
Demographic Breakdown
The survey sample consisted of 56% female and 44% male respondents. Age distribution included 25% ages 65 or older, 53% ages 35–64, and 22% ages 18–34. In terms of education, 61% reported having at least some college education, while 40% had a high school diploma or less.
About MyPerfectResume
MyPerfectResume Resume Builder with professional templates is designed to help job seekers elevate their careers. The easy-to-use platform was created to eliminate the hassle of resume writing, offering professionally written examples, free expert tips, step-by-step guidance to make a resume, and valuable interview advice to create an outstanding job application effortlessly. Since 2013, MyPerfectResume's resume builder has helped more than 15 million job seekers create their perfect resumes online. Their comprehensive employment surveys have been featured in Forbes, Yahoo! Finance, CNBC, Newsweek, USA Today, BBC, Workable, and more. Stay connected with MyPerfectResume’s latest Facebook, LinkedIn, Instagram, X andPinterest updates.
Behind the Medals: Up to 45% of Elite Athletes Report Depression and Anxiety, Nature Portfolio Study Reveals
Elite athletes at the Winter Olympics experience mental stress (Source: Gianpaolo Piazzi/CONI)
Study shows one in three elite athletes experience depression or anxiety, as performance stress counteracts exercise’s psychological benefits, and clinicians highlight that alternative treatments are crucial for these athletes.
February 18, 2026. A recent Nature Portfolio study shows that at least one in three elite athletes report anxiety (ranging up to 45%) as a result of performance outcomes and satisfaction, injuries, and selection pressures. Another analysis of physical activity and perceived stress in university students, a population particularly vulnerable to stress, indicates that those who exercise report overall better mental health. Thus, there appears to be a difference in the relationship between exercise and mental health for different groups. According to clinicians, the mental toll on elite athletes is especially overlooked.
The Nature study examined 272 competitive athletes and found that emotion dysregulation and sport performance concerns were positively associated with symptoms of depression and anxiety. It followed that athletes who struggled to regulate their emotions were more concerned about performance and thus suffered higher levels of mental health symptoms.
“These findings underscore what many clinicians observe in practice,” says Dr. Hannah Nearney, M.D., clinical psychiatrist and Medical Director at Flow Neuroscience, a company behind the first FDA-approved non-drug, non-invasive depression treatment. “In high-performance environments, difficulties with emotion regulation can significantly heighten vulnerability to depression and anxiety. By identifying emotion dysregulation as a key factor, this study moves the conversation toward actionable psychological skills that can be strengthened. It highlights an evidence-based target for prevention and intervention, which could have a meaningful impact on both well-being and sustained performance.”
With globally watched sporting events such as the Winter Olympics ongoing, the physical and mental toll on elite athletes is such that mental health disorders can occur in up to 35% over a follow-up period of up to 12 months.
In university students, as opposed to elite and competitive athletes, higher physical activity was consistently linked to lower perceived stress, depression, and anxiety, even after adjusting for confounders. Active individuals showed a 30-40% lower risk of experiencing anxiety or depression, with said risk decreasing progressively as adherence to physical activity guidelines increased.
“From a neurobiological perspective, elite athletes and students benefit from the same exercise-induced mechanisms such as endorphin release, improved sleep, and regulation of stress hormones,” adds Dr. Nearney.
“However, elite sport layers of pressure and uncertainty onto that foundation, which can override the psychological benefits typically associated with physical activity. For students, exercise provides relief because it takes place outside daily pressures, offering psychological distance, stress reduction, and a restorative break from academic demands.”
Elite athletes remain highly vulnerable to unique pressures. In contrast, students and recreational athletes who are seeking improvements regarding their mental well-being can find relief in undertaking physical exercise. But exercise alone does not guarantee protection from mental health challenges, clinicians emphasise. For those elite athletes who suffer mental health difficulties and casual athletes for whom physical activity does not relieve stress or anxiety, there is little recourse to choose.
“This paradox highlights a treatment issue. Elite athletes often need alternative treatments. But even before that, they need additional tools to take care of their mental well-being, every day,” adds Dr. Nearney.
Pharmacological solutions such as SSRIs can cause fatigue, meaning they may not be suitable for elite athletes or hard to tolerate for the general population alike, making non-drug treatments increasingly relevant.
One of the latest alternatives, transcranial direct current stimulation (tCDS), has just been approved by the FDA for at-home depression treatment, following approvals in the UK, EU, Australia, and other countries. tDCS devices that help regulate daily emotional well-being also exist, with improvements in sleep quality and mood expressed.
In addition to its effectiveness, tCDS does not carry the concerns that are commonly associated with pharmacological solutions.
The unique pressures faced by elite athletes underscore how we need to change our thinking with regard to treatment availability, preference, and overall suitability. It also highlights the need to reevaluate commonly held beliefs about how exercise, stress, and mental health intersect, particularly in high-performance sport.
— END —
About Flow Neuroscience
Flow Neuroscience is a healthcare company that focuses on tDCS therapies and devices. In 2016, it was co-founded in Sweden by Daniel Mansson, a clinical psychologist, and Erik Rehn, an engineer. Erin Lee joined as CEO in 2022, having previously worked at Google, Uber, and Babylon, and the company is now based in the UK. Flow is the only at-home medical tDCS device with clinically proven effectiveness in treating depression, approved in all major markets: by the American Food and Drug Administration (FDA), the UK’s National Health Service (NHS), the Australian Therapeutic Goods Administration (TGA), and having passed regulations in Europe, Norway, Switzerland, and Hong Kong.
A new study published in JAMA (the Journal of the American Medical Association) gives coffee lovers another reason to enjoy their daily cup. Researchers followed over 131,000 US health professionals for up to 43 years and found that those who drank more caffeinated coffee had a significantly lower risk of developing dementia.The results stand out. People who drank the most caffeinated coffee showed 141 dementia cases per 100,000 person-years, while those who drank the least had 330 cases. More coffee was also linked to less self-reported cognitive decline and slightly better scores on cognitive tests. Decaf coffee did not show a clear link to dementia risk.The sweet spot? Around two to three cups of caffeinated coffee per day.The results are important for both coffee drinkers and the professionals who make coffee. As more people care about both quality and brain health, consistency and taste are more important than ever.This is where water becomes important.A cup of coffee consists of up to 98 percent water. However, many cafés employ reverse osmosis (RO) systems that remove all substances from the water, including minerals essential for optimal extraction and flavour. Without these minerals, coffee can taste flat. Additionally, poorly balanced water can damage espresso machines by causing limescale buildup.Bluewater’s Liquid Rock solution addresses this problem. The system adds precise amounts of essential minerals to purified RO water, providing baristas and coffee shops with what many consider the “perfect water” for brewing. This results in cleaner flavour, brighter notes, and a more balanced cup, while also safeguarding equipment from scale and corrosion.Bluewater has gained worldwide recognition for its award-winning Café Station, which employs advanced purification and mineral-infusion technology. It delivers consistent, high-quality water that enhances flavour and extends machine lifespan.“If coffee can support brain health, it is important to get the basics right,” noted Bluewater US chief, Niklas Ivarsson (photo above). Good beans are essential, he added, and skilled baristas make a difference. But without the right water, even the best coffee may not reach its full potential.“With research suggesting that drinking two to three cups a day may be beneficial, Bluewater ensures each cup tastes perfect,” said IvarssonNote for Editors66% of Americans drink coffee every day, according to the US National Coffee Association, with coffee drinkers consuming an average of nearly 3 cups per day. Speciality coffee continues to grow in popularity, consumed by 48% of American adults.The US office coffee service market is forecast to grow by USD 1.66 billion at a CAGR of 10.2% between 2024 and 2029, according to a recent study.
New YouTube Video Is Live: Back and Biceps Training Session with Alicia Bell
YouTube Video Is Live: Back and Biceps Training Session with Alicia Bell
If you have been looking to level up your upper body training, this one is for you.
I just dropped a brand new YouTube video featuring one of my focused back and biceps sessions. This workout is all about building strength, improving muscle definition, and training with real intention. No fluff, just effective work that delivers results.
As an IFBB Pro Figure athlete and performance coach, I am always emphasizing quality movement, controlled tempo, and choosing weights that actually challenge you. In this video, you will see exactly how I approach my back and biceps work to build that strong, athletic look.
What you will see in this session
You will get a behind the scenes look at how I structure my upper body training for both strength and shape.
Inside the video, I walk through key movements I use to target the back and biceps effectively, along with tips on form, control, and execution. If your goal is to improve your pull strength, enhance your upper body symmetry, or simply train smarter, this session will give you direction.
This is the same level of focus and intention I bring to my clients inside Train It Right coaching.
Who this workout is for
This session is perfect if you:
• Want to build a stronger, more defined upper body • Feel stuck with your current back or biceps progress • Need structure in your upper body days • Want to train with more purpose instead of just going through the motions
Remember, results do not come from randomly moving weights around. They come from consistency, proper programming, and showing up with intention.
Watch the full workout
The full video is now live on my YouTube channel. Go watch it, try the workout, and let me know how it feels.
If you are ready for a personalized plan designed around your body and your goals, my coaching is open.
Train It Right. You’re stronger than your excuses.
The Protein Crispy Treat That Actually Supports Your Goals
If you are serious about your fitness, you already know the problem.
Most protein treats either taste like cardboard… or they taste good but completely miss the mark nutritionally.
So the real question becomes:
If you are one of my clients or followers, why would you choose this protein crispy treat over everything else on the shelf?
Here is exactly why.
A Fitness Friendly Upgrade to a Classic Favorite
This protein crispy treat was designed to deliver the nostalgic taste and texture you actually want while still supporting your physique and performance goals.
Each treat contains:
• 15 grams of premium protein • Only 190 calories • 7.2 grams of essential amino acids • 3.4 grams of BCAAs • Just 3 grams of net carbs • Zero grams of added sugar
This is not just a sweet snack pretending to be healthy. It is built to support muscle recovery, satiety, and body composition.
If you are working hard in the gym, your snacks should work just as hard.
One of the biggest differences with this crispy treat is the protein blend.
It uses a premium mix of whey, casein, and milk protein. This matters.
Many competing protein treats rely heavily on soy, collagen, or pea protein. While those have their place, they are not always ideal for muscle support.
Whey and milk proteins are:
• More bioavailable • Complete amino acid sources • Rich in leucine for muscle protein synthesis • Better supported by research for muscle growth
The combination of fast and slow digesting proteins also helps improve satiety, which means you stay fuller longer and are less likely to keep reaching for snacks.
If you want a protein treat that actually supports your goals, check it out here:
Most high protein bars are dense, dry, and hard to get through. They sit heavy in your stomach and feel more like a chore than a treat.
This crispy treat is different.
It delivers a genuinely crunchy, moist, and chewy texture that actually feels like a proper treat. The recipe is built around real food ingredients rather than just powders, syrups, and fiber fillers.
The result is a light, airy texture that satisfies your sweet tooth without leaving you feeling weighed down.
Each treat also contains 4 grams of prebiotic fiber from sources like chicory root and almonds.
This helps:
• Support beneficial gut bacteria • Improve digestive health • Increase fullness • Help manage cravings
For clients working on fat loss or appetite control, this is a meaningful advantage.
No Junk. No Grit. No Weird Aftertaste.
One of the biggest complaints I hear from clients is the chalky texture and artificial aftertaste in many protein snacks.
This crispy treat is:
• Naturally sweetened and flavored • Free from artificial sweeteners • No food dyes • No unnecessary fillers • Gluten free • Zero grams added sugar
While not every artificial ingredient is automatically harmful, research does suggest that frequent intake of certain additives may negatively impact gut health and overall wellness over time.
This formula keeps things clean and transparent.
Fully Transparent and Lab Tested
Every Legion protein crispy treat is:
• Third party lab tested • Screened for heavy metals • Tested for microbes and contaminants • Manufactured in FDA inspected facilities • Produced in cGMP compliant and SQF certified facilities
Quality control matters, especially if you are consuming these regularly.
Every Legion protein crispy treat is backed by a 100 percent money back guarantee. If you do not love it, you get a full refund. No questions asked.
That tells you everything about their confidence in the product.
Final Thoughts
If you are going to include high protein snacks in your routine, they should actually support your goals.
This crispy treat delivers:
• High quality complete protein • Low sugar and controlled calories • Real texture and taste • Gut supporting fiber • Clean, transparent ingredients • Verified purity and safety
It is one of the rare options that truly bridges the gap between performance nutrition and something you will actually enjoy eating.
Train It Right. You’re stronger than your excuses.
Winter Blues Are Real. Here’s How to Train Through Them Without Burning Out.
If you live somewhere with long winters, you already know this feeling. Shorter days. Less sunlight. Colder mornings. Lower energy. Motivation that feels harder to access, even if you genuinely enjoy training.
The winter blues are real, and pretending they are not only sets people up to feel like they are failing when their body and mind are simply responding to the environment.
As a coach, athlete, and human, I believe winter is not the season to punish yourself into progress. It is the season to train smarter, listen closer, and build resilience in ways that actually last.
If this resonates, this philosophy is exactly how I coach my clients through the winter months at www.trainitright.com
What Are the Winter Blues?
The winter blues often show up as low mood, fatigue, lack of motivation, changes in sleep, cravings for comfort foods, and a general sense of heaviness. For some people, it is subtle. For others, it can feel like a constant fog.
Reduced sunlight affects circadian rhythm, vitamin D levels, and serotonin production. Colder weather often means less outdoor movement, more time indoors, and disrupted routines. None of this means you are lazy or unmotivated. It means your nervous system is adapting.
The mistake most people make is trying to train through winter exactly the same way they do in summer.
Why Most Fitness Plans Fail in the Winter
Generic programs do not account for seasonal stress. They assume energy, motivation, and recovery stay constant year round. That simply is not how the human body works.
In winter, stress quietly stacks up. Training intensity stays high. Calories stay low. Sleep becomes inconsistent. Work stress increases. Social routines change. Eventually the body pushes back through fatigue, poor recovery, stalled progress, or burnout.
This is where athlete centered coaching matters.
My Coaching Philosophy Through the Winter Months
My coaching philosophy is built on the belief that progress is not about forcing outcomes. It is about working with the body you have in the season you are in.
Winter training should focus on consistency, structure, and recovery, not extremes.
This does not mean doing less. It means doing what is appropriate.
Some of the core principles I coach through winter include:
Prioritizing routine over motivation Simplifying training instead of adding volume Fueling enough to support mood and recovery Using training as regulation, not punishment Recognizing that lower energy days still count
This is the same athlete centered approach I use with all of my online and in person clients, which you can learn more about here: www.trainitright.com
How Training Supports Mental Health in the Winter
Movement is one of the most effective tools we have for managing low mood and stress. Strength training builds confidence and structure. Cardio supports circulation and mood regulation. Walking provides low stress movement and mental clarity.
However, more is not always better.
I coach clients to use training as an anchor in their day. Something consistent, grounding, and achievable. This builds momentum without overwhelming the nervous system.
Sometimes that means shorter sessions. Sometimes it means fewer high intensity days. Sometimes it means swapping a brutal workout for a walk and mobility work. That is not regression. That is intelligent coaching.
Nutrition Matters More Than You Think
Winter is rarely the right time to aggressively under eat. Low energy intake combined with low sunlight and high stress is a fast track to poor mood and stalled results.
In my coaching, winter nutrition focuses on:
Adequate protein to support recovery Enough carbohydrates to support training and mood Healthy fats to support hormones Micronutrients like vitamin D and magnesium Consistency over restriction
This is why nutrition guidance is always part of my coaching services, not an afterthought. You can find details on how I support clients nutritionally at www.trainitright.com
Winter Is Where Mental Strength Is Built
One of the most important lessons I teach my athletes is that struggle is part of the process. Winter exposes weaknesses in routines, habits, and mindset. That is not a bad thing. It is information.
Learning to train when motivation is low builds discipline. Learning to adjust instead of quit builds resilience. Learning to listen instead of punish builds longevity.
These are the skills that carry people through every season of life, not just fitness.
How My Coaching Supports You Through Winter
When you work with me, you are not getting a generic plan. You are getting coaching that adapts to your lifestyle, stress levels, recovery, and season.
That means:
Programs that evolve with your energy and schedule Clear guidance without guilt or shame Support through low motivation periods A focus on long term results, not quick fixes Training that builds confidence, not burnout
If winter has you feeling stuck, drained, or disconnected from your routine, this is exactly where athlete centered coaching makes the difference.
Learn more about online coaching and how to get started here: www.trainitright.com
Final Thoughts
The winter blues are not a personal failure. They are a biological response. How you train through them is where growth happens.
Training smarter, fueling properly, and staying consistent during winter is not easy, but it is powerful. And you do not have to navigate it alone.
Train It Right. You’re stronger than your excuses.
Fitness Trends Worth Trying vs. Skipping
What’s In, What’s Over, and What Works Now
Every year brings a new “must-do” trend.
Some deserve attention. Some are hype.
Here’s the honest breakdown:
What’s In
Trends grounded in science and longevity:
Strength training progression Consistent movement habits Recovery and sleep prioritization Heart-health focused cardio Mobility and stability training
These have robust evidence behind them and produce real results.
What’s Over
Trends that feel shiny but deliver little:
Workouts with no progression Quick fixes for fat loss Training driven by aesthetics only Programs with no structure or plan
If it doesn’t build consistency or measurable results, it’s not worth your time.
What Works Now
Choosing trends that complement your goals and amplify long term progress.
Use trends as tools — not frameworks.
Ask yourself:
Does this support my strength? Does this improve consistency? Will this measurably improve performance or health?
If the answer is yes, explore it. If not, skip it.
Train It Right. You’re stronger than your excuses.
Zone-Based Training Explained Simply
What’s In, What’s Over, and What Works Now
Heart rate training gets confusing fast because of all the numbers and zones people throw around.
So let’s simplify what actually matters.
What’s In
Zone-based training that supports consistency and fat loss.
The key zones you should know:
Zone 1–2 (Low intensity) – Easy pace that improves fat metabolism, aerobic base, recovery capacity, and overall movement comfort.
Zone 3+ (Moderate to hard) – Great for conditioning, cardiovascular adaptation, and performance work.
You don’t need to obsess over every beat. You need general purpose and consistency.
What’s Over
Heart rate perfectionism.
Chasing exact percentages every single workout leads to stress, confusion, and inconsistent results.
Numbers are tools — not dictators.
What Works Now
Using heart rate to support your goals without overwhelming you.
If your goal is sustainable fat loss and improved cardio:
Aim for more Zone 2 heart rate work most days of the week Keep sessions comfortable enough to sustain for time and consistency Mix in zones 3–4 occasionally for conditioning without burnout
That’s the sweet spot.
If you need structured cardio built into a plan that fits your goals and lifestyle, I can help — start here: www.trainitright.com/contact
Train It Right. You’re stronger than your excuses.
At-Home Fitness That Actually Works
What’s In, What’s Over, and What Works Now
For a long time, “at-home workouts” got a reputation for being ineffective or weak.
Truth is, the right at-home training can be just as impactful as a gym session when it’s smart and structured.
What’s In
Effective at-home training with minimal equipment.
You do not need a warehouse of machines to build strength and change your body.
Tools that work great at home include:
Resistance bands Adjustable dumbbells Walking pads for daily movement Core and glute focused equipment
These allow progression and variety without taking up your whole space.
What’s Over
Random workouts you see on social feeds with no plan or progression.
Doing a different routine every day without tracking progression is fun once — not effective long term.
Consistency and progression beat variety without purpose.
What Works Now
Workouts built around resistance, control, and consistency.
At-home training should focus on:
Strength first Progressive overload (yes, even with bands and dumbbells) Movement quality Weekly structure rather than spontaneous trends
“If coffee can support brain health, it is important to get the basics right,” noted Bluewater US chief, Niklas Ivarsson (photo above). Good beans are essential, he added, and skilled baristas make a difference. But without the right water, even the best coffee may not reach its full potential.“With research suggesting that drinking two to three cups a day may be beneficial, Bluewater ensures each cup tastes perfect,” said IvarssonNote for Editors66% of Americans drink coffee every day, according to the 