Overcoming Imposter Syndrome

Overcoming imposter syndrome doesn’t mean becoming endlessly confident or never doubting yourself again. Everyone feels unsure at times. What matters is learning how to stop letting those doubts run the show.

When imposter feelings take over, it can feel like you’re constantly performing, working hard to appear capable, while quietly worrying that you’ll be “found out.”

But there is another way forward.

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.

How Therapy Helps with Imposter Syndrome

Psychological research shows that imposter syndrome (first described by Pauline Clance and Suzanne Imes in 1978) affects up to 70% of people at some point in their lives. It tends to appear during transitions, promotions, competitive fields (law, medicine, academia, tech), or when you feel different from those around you.

Therapy doesn’t aim to “erase” self-doubt, but to help you loosen its grip. Here’s how different approaches can support change:

1. Recognise the Patterns Keeping You Stuck

(Using CBT - Cognitive Behavioural Therapy)

Imposter syndrome often runs on unhelpful thought patterns: “I’m not really good enough,” “I only got here by luck,” or “Any mistake will expose me.”

CBT helps you:

• Spot these automatic thoughts and trace where they come from.

• Experiment with acting differently, instead of always obeying the inner critic.

• Develop a more balanced perspective, especially in moments of self-doubt.

By making these patterns visible, CBT helps you reappraise them loosening their grip over time.

2. Stop Fighting with Your Doubts

(Using ACT - Acceptance and Commitment Therapy)

Many people try to silence or “defeat” self-doubt, but that fight often backfires. The harder you struggle, the more powerful the thoughts feel.

ACT offers a different approach:

• Notice imposter thoughts without automatically buying into them.

• Understand that doubt doesn’t need to disappear before you move forward.

• Shift focus to your values, what really matters to you, and act in line with them, even when fear is present.

Instead of chasing certainty, ACT helps you live meaningfully, with more flexibility and freedom.

3. Develop a Kinder Inner Voice

(Using CFT - Compassion Focused Therapy)

One of the most painful parts of imposter syndrome is harsh self-criticism. CFT helps by working with the brain’s three emotional systems (threat, drive, and soothing):

• Understand how your inner critic developed as a way to protect or push you.

• Strengthen your “compassionate self”, a wiser, supportive voice you can lean on in tough moments.

• Learn skills for responding to mistakes and uncertainty without spiralling into shame.

This isn’t about lowering standards. It’s about building resilience through care rather than pressure.

4. Process the Deeper Roots

(Using EMDR - Eye Movement Desensitisation and Reprocessing)

For many people, imposter feelings are tied to past experiences: criticism, failure, exclusion, or shame that still feel raw.

EMDR helps you:

• Identify old memories that may still be fuelling your self-doubt.

• Reprocess them using bilateral stimulation (eye movements or tapping).

• Reduce the emotional charge of those memories, so they stop driving your inner critic.

Instead of reacting from past wounds, EMDR helps you respond as the person you are today.

Putting It All Together

Each approach brings something unique:

• CBT clarifies and shifts unhelpful thinking.

• ACT helps you move forward even when doubt shows up.

• CFT develops a kinder, more compassionate relationship with yourself.

• EMDR processes deeper emotional blocks that may keep imposter feelings alive.

Together, they create a powerful framework for moving beyond imposter syndrome.

You Can Feel Different

Imposter syndrome can feel isolating, but you’re far from alone. It’s not a personal flaw, it’s a pattern shaped by context, pressures, and past experiences.

With the right support, you can:

• Unhook from cycles of self-doubt.

• Step away from perfectionism and overworking.

• Build a steadier, more secure sense of who you are.

If you’re ready to start moving beyond imposter syndrome, therapy can help. You don’t need to keep doing this alone.

FAQs About Overcoming Imposter Syndrome

Can imposter syndrome ever go away?
Self-doubt may never vanish completely, but it doesn’t have to control you. Therapy helps you relate to these thoughts in a new way, so they lose their power.

Is imposter syndrome linked to past experiences?
Yes. Many people trace imposter feelings back to early experiences of criticism, comparison, or exclusion. Approaches like EMDR can help reprocess these roots.

What’s the difference between normal self-doubt and imposter syndrome?
Self-doubt is universal. Imposter syndrome becomes problematic when it’s persistent, chronic, and stops you from recognising your achievements or pursuing opportunities.

Who experiences imposter syndrome most?
Research shows it’s common among high-achievers, professionals in competitive fields, and those entering new roles. It affects all genders, though pressures may differ.

Closing Note

Overcoming imposter syndrome isn’t about becoming flawless or fearless. It’s about stepping out of survival mode, softening the grip of self-criticism, and learning to move forward with more trust in yourself.