Acceptance & Commitment Therapy (ACT)
What it is & How It can help with Imposter Syndrome
Acceptance and Commitment Therapy, or ACT (pronounced like the word "act"), is a modern approach rooted in CBT that focuses on how we can get stuck in rigid patterns of thinking and behaviour. These patterns, while often well-intentioned, can increase distress over time and disconnect us from the people and things that matter most.
Rather than trying to control or eliminate difficult thoughts and feelings, ACT helps you learn new ways of responding to them — so they no longer hold you back from living in line with your values.
At the heart of ACT is the idea of psychological flexibility — the ability to stay present, open up to our internal experiences, and take meaningful action guided by what truly matters to us.
As ACT therapist and author Russ Harris puts it, psychological flexibility is about learning to:
"Be present, open up, and do what matters."
What Does ACT Involve?
ACT helps you develop two core skill sets: Mindfulness skills and Values-based action. These two areas work together to help reduce the unhelpful influence of difficult thoughts and feelings, and move you toward a more fulfilling and values-led life.
Mindfulness Skills
These are practical skills that help you stay connected to the present moment and create space between you and the thoughts or emotions that might be pulling you around. Rather than getting caught up in self-critical thinking or trying to push uncomfortable feelings away, you learn how to step back and respond differently.
Mindfulness in ACT is not about “clearing your mind” — it’s about noticing what’s going on internally and externally, without judgment, and making room for discomfort when it shows up.
Values-Based Action
ACT helps you identify your personal values — what really matters to you, deep down — and use these as a guide for how you want to live. Once you’re clearer on your values, you can begin to take steps in that direction, even when difficult thoughts, doubts, or emotions show up.
Instead of being pushed around by fear, avoidance, or the need to feel 100% confident, you begin to take action that feels meaningful — action that reflects who you want to be.
The ACT Model in a Nutshell
The ACT acronym sums it up:
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A – Accept your thoughts and feelings, and be present
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C – Choose your valued direction
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T – Take action
How ACT Helps with Imposter Syndrome, Self-Doubt, and Perfectionism
If you find yourself constantly doubting your abilities, feeling like a fraud, overthinking everything, or setting impossibly high standards — ACT can be especially helpful.
These patterns often come with a strong urge to control, avoid, or fix how you’re feeling. You might try to silence your inner critic, strive for perfection to “prove” yourself, or avoid situations where you might be judged. While understandable, these responses often lead to more pressure, more self-doubt, and a growing sense of disconnection.
ACT offers a different approach:
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Imposter Syndrome: ACT helps you notice the “I’m not good enough” story without getting caught in it. Rather than trying to argue with it or prove it wrong, you learn to see it as just that — a story. One that you don’t have to obey or fight. You can carry it with you and still take meaningful steps forward.
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Self-Doubt: ACT doesn’t try to eliminate self-doubt but helps you develop a new relationship with it. Doubt can be present, and you can still take action that aligns with your values — whether that’s speaking up, setting a boundary, or going after something important to you.
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Perfectionism: ACT supports you in recognising the cost of perfectionism — how it can pull you away from joy, connection, or your deeper values. Instead of constantly trying to meet impossible standards, ACT helps you shift your focus to what really matters and take action from that place.
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Feeling Like a Fraud: Rather than waiting to feel confident or “ready,” ACT encourages you to show up as you are, with all the discomfort that brings, and take steps that are aligned with your values — not your fears.
If you're caught in cycles of overthinking, self-criticism, and striving to be “good enough,” ACT can help you step out of the struggle and into a more flexible, values-led way of living. One where you don’t have to wait for imposter thoughts or self-doubt to disappear before doing what matters most to you.