Feeling like an impostor at work—doubting your competence despite having a strong track record—is a common experience, particularly among women and people from marginalised communities. Thoughts such as “I’m not good enough” or “I’m failing” often feed into a persistent cycle of self-doubt.

Experts suggest that cognitive behavioural therapy (CBT) can help individuals recognise and reframe these negative thought patterns. “We help people evaluate these thoughts and see how accurate they are,” said Judith Beck, president of the Beck Institute for CBT.

Recently, Randolph Public Schools near Boston held a seminar introducing students to CBT techniques for managing negative emotions. Interestingly, school staff, including Assistant Principal Christin Brink, found the strategies equally useful for overcoming their own self-doubt.

Therapists recommend examining recurring negative thoughts and asking questions like “Is this really true?” or “What evidence supports this?” Challenging unhelpful assumptions and identifying personal strengths can go a long way in reducing impostor feelings.

Creative exercises such as rewriting or visualising negative thoughts differently can also make a difference. Gradually replacing self-critical thoughts with small, affirming statements—like “I made good choices today” or “I’ll try again tomorrow”—helps build confidence, ease anxiety, and refocus attention on one’s work and ideas.