Feeling like an impostor at work—doubting your abilities despite a strong track record—is common, especially among women and marginalized groups. Negative thoughts like “I’m not good enough” or “I’m failing” can create a cycle of self-doubt that’s hard to break.
Experts say cognitive behavioral therapy (CBT) can help by identifying harmful internal monologues and replacing them with neutral or positive perspectives. “We help people evaluate these thoughts and see how accurate they are,” said Judith Beck, president of the Beck Institute for CBT.
Randolph Public Schools, near Boston, recently held a seminar teaching students to reframe negative feelings using CBT. Staff, including assistant principal Christin Brink, found the techniques valuable for themselves, too.
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Therapists advise examining recurring negative thoughts and asking: “Is this really true?” or “What evidence supports this?” Challenging assumptions like “I’m not good enough” and identifying personal strengths can reduce impostor feelings.
Creative exercises, such as rewriting or visualizing negative thoughts differently, can also help. Over time, replacing self-critical thoughts with specific positive mantras—like “I made good choices today” or “I’ll try again tomorrow”—can build confidence and reduce anxiety, allowing professionals to focus on their work and ideas.
Source: Agency