Imposter syndrome can feel like a constant undercurrent of doubt — the sense that, despite everything you’ve achieved, you’re not really good enough, and it’s only a matter of time before others see it too.
It’s a difficult and often draining experience. But with the right support, it’s also something you can begin to understand — and change.
What Keeps Imposter Syndrome Going?
Using Cognitive Behavioural Therapy (CBT), we can begin to explore the patterns that fuel imposter feelings — not just the thoughts and beliefs, but also where your attention tends to go in those moments.
Some common beliefs that show up include:
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“I’m not really good at this.”
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“I don’t deserve to be here.”
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“They’re going to realise I’m not as capable as they think.”
These thoughts can trigger difficult emotions like anxiety, fear, or shame — which then drive behaviours like over-preparing, perfectionism, avoiding opportunities, or downplaying your achievements.
But there’s another piece that often goes unnoticed: attention.
The Role of Attention
When imposter syndrome kicks in, where does your mind go?
Do you find yourself zooming in on every small mistake, worrying about how others are judging you, or replaying moments where you didn’t feel at your best?
This narrow focus — what CBT often refers to as the “spotlight of attention” — tends to shine harshly on your perceived flaws, while everything else fades into the background. Your skills, strengths, and the things you’ve done well become much harder to access.
This is a natural response to anxiety — our minds are wired to scan for threat. But when the threat is internal (like the fear of not being good enough), focusing in this way only intensifies those feelings.
Learning to Shift Your Focus
The good news is that attention isn’t fixed. You can learn to broaden your focus — and choose what you give space to.
This doesn’t mean ignoring difficult thoughts or pretending the doubt isn’t there. It means learning to notice those thoughts without getting pulled into them — and gently shifting your attention back to what matters: your work, your values, the relationships that are important to you, or even just the task in front of you.
With practice, you can learn to:
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Notice when your attention is narrowing in unhelpful ways
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Ground yourself in the present, rather than spiralling into self-criticism
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Bring your focus back to the bigger picture — your skills, efforts, and intentions
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Reduce the emotional intensity of the imposter feelings, so they no longer control your behaviour
Moving Forward
Changing the way you relate to imposter syndrome takes time, awareness, and support. But it is possible.
Therapy can help you build these skills — working not only with your thoughts and beliefs, but with the habits of attention that quietly keep self-doubt in place. Over time, you can learn to relate to these feelings differently, reduce their impact, and move forward with more clarity, confidence, and ease.