How Therapy Can Help with Imposter Syndrome
Understanding and overcoming self-doubt
Imposter feelings can quietly take hold — even when things look fine on the outside. You might find yourself thinking, “I’m not really good enough,” or worrying that at any moment someone will see through you. Despite your achievements, there’s often a constant undercurrent of self-doubt, overthinking, and pressure to keep proving yourself.
If that sounds familiar, you’re not alone. These patterns are incredibly common — especially among thoughtful, capable people. And they’re not a personal failing. With the right support, it’s possible to understand where these feelings come from, how they’re maintained, and how to begin relating to them in a new way.
How Therapy Can Help
In my work with clients, I draw on a number of evidence-based approaches that can be particularly helpful in working with imposter feelings. These include:
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Cognitive Behavioural Therapy (CBT)
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Acceptance and Commitment Therapy (ACT)
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Compassion Focused Therapy (CFT)
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Eye Movement Desensitisation and Reprocessing (EMDR)
Each of these therapies brings something different — and together, they support real, lasting change.
Making Sense of the Patterns with CBT
CBT helps us explore the unhelpful thoughts and beliefs that tend to fuel imposter syndrome — things like “I’ve just been lucky,” or “It’s only a matter of time before I’m found out.”
We look at how these beliefs shape how you feel and act, and gently test them against your real-world experience. This isn’t about forced positivity — it’s about developing a more balanced and grounded view of yourself that includes both your strengths and your struggles.
Creating Space to Move Forward with ACT
ACT is based on the idea that difficult thoughts and feelings — like fear of failure or self-doubt — are part of being human. Rather than trying to push these feelings away, ACT helps you step back from them and choose actions that align with your values.
Together, we’ll clarify what really matters to you — whether it’s growth, connection, creativity, fairness — and use these values as a compass for making decisions, even when imposter feelings show up. You don’t have to wait until all your doubts disappear to move forward. You can carry them with you — and still build a life that feels meaningful and authentic.
Soften the Inner Critic with CFT
Imposter feelings often go hand in hand with a harsh inner critic — that part of you that tells you you’re not doing enough, or that you’re falling short. CFT helps us understand where that voice comes from and how to respond with greater compassion.
In therapy, we work on developing a steadier, kinder internal voice — one that supports you rather than tears you down. This can be particularly powerful when shame, comparison, or perfectionism are part of the picture.
Heal the Roots of Imposter Feelings with EMDR
Sometimes, imposter feelings are tied to earlier experiences — moments when you felt criticised, overlooked, or not good enough. Even if those events are in the past, they can still shape how you see yourself today.
EMDR is a structured, evidence-based approach that helps process those stuck memories so they hold less power over your present. You don’t need to relive things in detail — the process is gentle, and tailored to you. Many clients find that EMDR helps them feel more grounded, confident, and at ease in their own skin.
An Integrated Approach
In practice, these approaches often work together:
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CBT helps make sense of the thoughts and beliefs that keep you stuck.
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ACT helps you respond to those patterns differently — and live in a way that reflects what matters to you.
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CFT brings warmth and self-compassion into the process.
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EMDR offers deeper healing when past experiences continue to echo in the present.
If imposter syndrome is holding you back — in your work, your relationships, or how you feel about yourself — therapy can offer a supportive space to explore what’s going on and find new ways of moving forward.
Not by becoming someone else — but by coming home to who you already are.
Thinking About Taking the Next Step?
If this resonates with you, you’re very welcome to get in touch. I offer imposter syndrome therapy online, and CBT in Kent for those looking for in-person sessions.
We can arrange a free, no-pressure consultation call to see whether working together feels like a good fit — and if it does, we’ll take it from there, at a pace that works for you.