Cognitive Behaviour Therapy (CBT) and Imposter Syndrome

Ever feel like you’ve landed your role by luck, and it’s only a matter of time before you’re ‘found out’?
If you relate to that, you’re not alone. Imposter syndrome or Imposterism, is a common experience where capable, talented people doubt their abilities, discount their achievements, and fear being exposed as a fraud.

CBT offers practical, evidence-based tools to understand and change the unhelpful thinking and behaviour patterns that keep imposter feelings alive.

What is CBT?

Cognitive Behaviour Therapy (CBT) is a structured, goal-focused approach that helps you understand the link between your thoughts, feelings, behaviours, and physical sensations. It recognises that while we can’t always control our circumstances, we can change the way we respond to them.

When applied to imposter syndrome, CBT helps you:

Spot the thinking traps that fuel self-doubt.
Notice the habits and coping strategies that keep you stuck.
Experiment with new, more helpful ways of responding.
Build confidence that’s grounded in evidence, not perfection.

A Real-Life Example: Sam’s Story

(Name and some details changed for confidentiality)

Sam had recently stepped into a new role, a career progression that also took her into an area she was less experienced and knowledgable in. She’d worked hard for this opportunity and deserved it, but instead of feeling proud, she found herself surrounded by intelligent, experienced colleagues and began comparing herself unfavourably. Thoughts like “I’m not good enough” and “I’m out of my depth” became daily companions.

To cope, Sam worked longer hours, procrastinated on tasks she feared wouldn’t be good enough, avoided asking for help out of fear of being exposed, and replayed her day in her head each evening. She struggled to switch off, and sleep became elusive.

In our sessions, we:

Mapped her experience - identifying the triggers, thoughts, emotions, physical reactions, and behaviours that were part of her imposter cycle.
Noticed her short-term coping strategies - overworking, avoidance, rumination – and how these gave temporary relief but reinforced her self-doubt over time.
Explored alternative responses - ways to approach anxious and critical thoughts without letting them dictate her actions.

With increased awareness, Sam could see the patterns clearly and take deliberate steps to approach her day differently and change how she responded to the imposter thoughts and feelings when they were triggered. The change in approach helped to break the cycles that were keeping her stuck and allowed her to start building confidence in herself and her abilities.

How CBT Helps with Imposter Syndrome

CBT works by making the invisible patterns visible. You start to notice:

1. The Thoughts

“I don’t belong here.”
“It’s only a matter of time before they realise I’m not good enough.”

CBT approach: Learn to step back from these thoughts, question their accuracy and helpfulness, and develop a more balanced perspective.

2. The Feelings

Anxiety, shame, fear, tension.

CBT approach: Build tolerance for uncomfortable feelings rather than letting them control your choices.

3. The Behaviours

Overpreparing, procrastination, avoiding new challenges, seeking excessive reassurance.

CBT approach: Test out new behaviours through small, structured experiments that help you gather real evidence about your abilities.

Practical CBT Tools for Imposter Syndrome

Here are a few techniques we might use in therapy:

Thought Records – tracking a triggering situation, your automatic thoughts, feelings, and an alternative balanced response.
Behavioural Experiments – testing out feared situations to see what actually happens (and whether your mind’s predictions are accurate).
Evidence Logs – keeping a record of positive feedback and achievements to counter the tendency to discount success.
Rumination Breakers – strategies to interrupt the cycle of replaying conversations or over-analysing mistakes.

Why This Matters

Imposter thoughts are common, with studies suggesting up to 70% of people experience them at some point. They’re not a sign of weakness or incompetence, but if left unchecked they can hold you back, increase stress, and sap enjoyment from your work and life.

CBT gives you a practical roadmap to understand these patterns and take steps towards a more confident, balanced way of relating to your thoughts, feelings, and achievements.

Moving Forward

If you’re ready to step out of the cycle of self-doubt and into a more grounded confidence, CBT could help.
Get in touch to arrange a free 15-minute consultation