If you identify as a successful woman, and especially if you are part of the global majority, you’ve likely hit your goals while your inner voice says “of course I do, that’s what I’m supposed to do.” Yet the moment there’s even a chance you might not meet the goal like anticipated? Your inner voice immediately turns on yourself, conveniently ignoring previous wins and out of control external factors like economic downturns, political instability, or systematic oppression. Sound familiar?

Over time, this relentless self-criticism doesn’t just stay in your head. It seeps into your mental and physical health, creating barriers and patterns that prevent you from reaching your full potential.

Can You Actually Get Rid of Imposter Syndrome?

Let me give you the full, honest picture: the encouraging news and the realistic news.

The encouraging news? Imposter syndrome is a pattern, and our brains are incredibly adaptable and moldable. We can literally rewire our neural pathways to change these patterns. (I explored why imposter syndrome is actually an unexpected sign of success in my previous post, “An Unexpected Sign of Success: Imposter Syndrome”).

The realistic news? As long as you’re growing and taking on new challenges, imposter-related thoughts can likely resurface. But here’s what matters: with the right tools and consistent practice, you can go from having these thoughts sabotaging you to being a fleeting thought. You have the power to rewire your inner monologue and stop limiting yourself.

The process is straightforward: Recognize, Interrupt, Challenge, and Repeat to Rewire.

Recognize the Imposter-Related Thoughts

When you feel stress and anxiety intensifying when presented with an opportunity, when you start doubting your intelligence in your own area of expertise—recognize this for what it is: imposter syndrome, and not your authentic inner voice.

Relatable Experience: You walk into a meeting surrounded by successful people, and suddenly there’s that weight in your gut. That anxious feeling, along with the included intrusive thoughts, is imposter syndrome announcing its presence.

This first step is crucial, but it can feel defeating at times. You’ll start noticing the patterns seemingly all the time. Don’t let that awareness be where you stop—it’s actually the first step of the mind-altering work.

Interrupt as Soon as You Recognize Them

After identifying those automatic imposter thoughts, it’s time to take action to take back your power. Back to that meeting scenario, thoughts like “I don’t belong here” might flood your mind.

Here’s what to do: Take an intentional, deep breath and think “no” or “pause.”

By taking that moment, you disrupt the pattern’s cycle. You are essentially creating a ripple in the path, preparing yourself for the next critical step.

Challenge the Thoughts—Do They Actually Have Validity?

This step draws on a core Cognitive Behavioral Therapy (CBT) technique called the Socratic Method, which is essentially about questioning your assumptions. Now you get to examine whether your thought pattern is actually based in truth or if it’s that imposter syndrome talking.

Let’s use a real-world example: Imagine you’re a professional who’s been in your position for two or three years without a raise. Your thoughts might sound like:

• “The budget is probably tight”
• “If I work harder, they’ll give it to me”
• “I’ll get a raise when I’ve earned it”

These thoughts could be true. They could also be ways you’re sabotaging yourself.

Ask yourself questions like:

• What evidence shows this thought is true?
• What evidence shows this thought isn’t true?
• Is this genuinely my own thought, or did someone else tell me this?
• If someone told me this, how reliable are they?

Using these and similar questions helps you identify the validity of imposter thoughts. It gives you the opportunity to either give yourself a break or foundation to make a change. Once you confirm the thoughts are baseless, you can move forward and grow in the way you deserve.

Repeat to Rewire Your Inner Monologue

Repetition gets its own step because you’ll need to go through this process again and again until it becomes your new default pattern.

Here’s the truth: These imposter syndrome thoughts didn’t blend into your inner monologue by accident or overnight. They were built over time through a process your brain confirmed as “safe” and a process that was likely validated by people in positions of authority throughout your life.

The same principle applies to reclaiming your powerful mind. It will feel awkward at first. It will require extra thought and intention. With consistency and time, you will reclaim your inner monologue and step into the confidence you’ve earned.

Now let’s take the next step and talk about you. What does imposter syndrome sound like in your head? Have you tried any of these steps, or do you have your own strategies for interrupting those self-sabotaging thoughts?

I’d love to hear your experiences in the comments below. Sharing your story not only helps you process it, but it also reminds someone else reading this that they’re not alone in this struggle. Let’s build a conversation about what it really takes to overcome imposter syndrome—together.

A Note From Me, The Author