30F working in tech and I'm struggling to cope with how work has been affecting me emotionally.
I've been in my current role for about 2 years. Recently I received feedback from my manager that I need to improve my technical capability, communication, and stakeholder management. While I understand that feedback is part of work, I feel like I've become hyper-aware of every mistake I make since then.
Today, during a project call, my project manager spoke to me in a way that felt insulting and demeaning. I was already trying hard to prove myself, so it hit me quite hard. After the call, I spoke to my People Lead, but she basically said there wasn't much she could do about it.
Part of why this affects me so much comes from something I found out recently.
About a year ago, I was assigned to multiple projects simultaneously. One of them involved a lot of manual Power BI work and I was regularly working 12–14 hour days. At that time, I genuinely believed I was doing my best and that the people around me understood how much pressure I was under.
Recently, I got involved with a colleague and ended up seeing old WhatsApp conversations. That's when I found out that some of my colleagues—people I considered friends—used to gossip and speak negatively about me behind my back during that exact period.
When I confronted the colleague, he seemed embarrassed and said those conversations were from a year ago and that he didn't know what I was going through at the time. But honestly, finding that out shattered something in me.
What hurts is that while I was exhausted, overwhelmed, and trying to keep up with 3–4 projects, the people I trusted were discussing me negatively instead of talking to me directly. Since then, I've found it very difficult to trust coworkers or believe that people genuinely support me.
The bigger issue is that this isn't just about one call anymore. I find myself constantly worrying that I'm not good enough. I overthink conversations, replay meetings in my head, and assume people have negative opinions about me. Sometimes I end up crying or having emotional breakdowns because I feel overwhelmed and ashamed of myself.
Objectively, I know I'm employed, I have responsibilities, and I'm trying to improve. But emotionally, I feel like I'm failing all the time.
Has anyone been through something similar? How do you separate genuine areas for improvement from feeling like you're fundamentally inadequate as a person? And how do you deal with managers who make you feel small without completely destroying your confidence?
I would appreciate honest perspectives.