Author: dwatkins | CBT Therapy

Perfectionistic Checking: Why High Achievers Get Stuck in the “Just One More Look” Loop

(Part of the series: Patterns That Keep You Stuck) Perfectionistic checking is one of the most common safety behaviours for high achievers with imposter syndrome. Learn why it happens, how it reinforces self-doubt, and how therapy helps break the cycle. Introduction If you’ve ever found yourself re-reading an email several times before sending it, tweaking […]

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Overworking as a Safety Behaviour: Why High Achievers Get Stuck in the Effort–Anxiety Loop

Imposter Syndrome Therapy / dwatkins

Patterns That Keep You Stuck Introduction If you’re someone who tends to work harder whenever stress, uncertainty, or self-doubt shows up, you’re not alone, many high-achieving professionals fall into the same pattern:the moment anxiety rises, effort rises with it.Not because they’re trying to win Employee of the Month, but because working harder feels safer. Overworking

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How the Four Steps Work Together: A Real Example of Change (David’s Story)

4 Steps for Imposter Syndrome, Imposter Syndrome Therapy / dwatkins

Introduction When people come to therapy feeling overwhelmed, stuck, or caught in a loop of self-doubt, they often expect change to follow a neat, linear path. In reality, the process is much more fluid. You move between awareness, understanding, skill-building, and action in a way that matches your situation, your values, and whatever life throws

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Step 4: Living What Matters – Turning Awareness into Action

4 Steps for Imposter Syndrome, Imposter Syndrome Therapy / dwatkins

Part of the Awareness → Action Framework: Four Steps to Working with Imposter Feelings If you’ve followed this series from the start, you’ve already developed three essential foundations: Awareness: recognising the patterns that fuel imposter feelings. Understanding: making sense of why the mind reacts the way it does. Skills: learning how to steady yourself when

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Step 3: Learning to Steady Yourself — The Skills That Help You Handle Imposter Feelings

Imposter Syndrome Therapy / dwatkins

Step 3: Skills to Overcome Imposter Syndrome Part of the Awareness → Action Framework: Four Steps to Working with Imposter Feelings If you’ve followed the first two steps of this series – Awareness and Understanding – you’ll have a clearer picture of what keeps imposter feelings alive and why your mind works the way it does.

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Step 2: Understanding – Making Sense of the Mind

4 Steps for Imposter Syndrome / dwatkins

Step 2: Understanding your Imposter Syndrome Part of the Awareness to Action Framework: Four Steps to Working with Imposter Feelings If you’ve followed this series so far, you’ll know that Step 1 (Awareness) is about recognising the patterns that keep imposter feelings alive, learning to notice the triggers, thoughts, and behaviours that pull you into

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