Understanding Imposter Syndrome and Moving Beyond It
Overcoming imposter syndrome isn’t about becoming endlessly confident or never doubting yourself again. It’s about learning how to stop letting those doubts run the show. When you’re caught in imposter feelings, it can feel like you’re always performing — working hard to seem capable while quietly worrying you’ll be “found out.”
But there is another way.
By understanding the patterns that keep imposter syndrome going — and learning how to relate to them differently — it’s possible to feel more grounded, more self-assured, and more like yourself.
Here’s how therapy can help:
1. Recognise the Patterns Keeping You Stuck
(Using CBT – Cognitive Behavioural Therapy)
Imposter syndrome is often driven by unhelpful beliefs and thought patterns — like “I’m not really good enough,” or “I only got here by luck.” CBT helps you:
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Spot these automatic thoughts and make sense of where they come from
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Test out what happens when you act differently, rather than listening to the inner critic
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Begin developing a more balanced, constructive way of thinking — especially in moments of self-doubt
As you understand these patterns, it becomes easier to challenge them — and gradually loosen their grip.
2. Stop Fighting with Your Doubts
(Using ACT – Acceptance and Commitment Therapy)
Trying to silence self-doubt often backfires — the more you fight it, the more it takes up space. ACT offers a different approach:
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Learn to notice imposter thoughts without getting caught up in them
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Understand that doubt doesn’t have to disappear in order for you to move forward
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Focus on what matters most to you — your values — and begin acting in line with them, even when fear is present
This helps shift the focus from feeling confident to living meaningfully — with more freedom and self-trust.
3. Develop a Kinder Inner Voice
(Using CFT – Compassion Focused Therapy)
One of the hardest parts of imposter syndrome is the harsh inner criticism. CFT helps you:
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Understand how self-criticism may have developed as a way to protect or motivate yourself
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Build up your “compassionate self” — a wiser, kinder part of you that can support you in difficult moments
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Learn self-compassion skills so you can respond to mistakes, setbacks, and uncertainty without spiralling into shame
This is about building emotional resilience — not through pressure or perfectionism, but through understanding and care.
4. Process the Deeper Roots
(Using EMDR – Eye Movement Desensitisation and Reprocessing)
For many people, imposter feelings are tied to past experiences — moments of criticism, failure, exclusion, or shame that still feel raw.
EMDR helps you:
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Identify the memories that might still be influencing how you see yourself
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Use bilateral stimulation (like eye movements or tapping) to help your brain reprocess and release stuck memories
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Reduce the emotional intensity of those experiences so they stop fuelling the inner critic
You don’t need to keep reacting from old wounds — EMDR can help you respond from who you are now.
Putting It All Together
Each of these approaches brings something different — and when combined, they offer a powerful way forward:
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CBT helps you understand and shift unhelpful thinking
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ACT helps you move forward even when doubt shows up
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CFT supports you in developing a kinder, more connected relationship with yourself
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EMDR helps you process deeper emotional blocks that may be keeping the imposter feelings alive
You Can Feel Different
Imposter syndrome can feel isolating — but it’s more common than you think, and it’s not a personal failing. With the right support, you can learn how to unhook from self-doubt, step away from perfectionism, and build a more secure sense of who you are.
If you’re ready to start moving beyond imposter syndrome, I’d be glad to support you.