My Approach to Imposter Syndrome Therapy
What Imposter Syndrome Feels Like
Imposter Syndrome isn’t just a passing thought, it can quietly shape how you see yourself, how you show up in the world, and how much of your life you actually get to live.
It often sounds like:
“I don’t belong here.”
“I should know what I’m doing by now.”
“It’s only a matter of time before I’m found out.”
Even when you’re achieving, progressing, or appearing confident, there’s still a voice that says it’s not enough, or worse, that you’re not enough.
If this feels familiar, you’re not alone, and more importantly, it makes sense that you’re feeling stuck. Not because there’s something wrong with you, but because your mind is doing exactly what it was designed to do: to protect you from threat.
My approach is about helping you understand that process, make sense of it, and then find a more workable, compassionate way forward.
🧭 The Awareness to Action Framework
Four Steps to Working With Imposter Feelings
I use a simple, structured process that helps you move from awareness to action, developing insight, building new skills, and learning how to respond to imposter feelings in more flexible, grounded ways.
Step 1: Awareness: Seeing the Pattern Clearly
Change starts with awareness.
Together we’ll explore what imposter syndrome looks like for you, what triggers it, what thoughts and feelings it brings, and how you tend to respond.
You’ll start to notice the specific loops that keep you stuck, such as, overworking, avoiding, seeking reassurance, comparing, and what these patterns are costing you in terms of energy, freedom, and confidence.
Awareness is the foundation for everything that follows.
Once you can see the pattern, it becomes predictable, understandable, and much easier to work with.
Step 2: Understanding: Making Sense of What’s Happening
The next step is about why these patterns show up.
I’ll introduce key ideas from CBT, ACT, and CFT, showing how your mind functions as a problem-solving machine, scanning for danger and trying to “fix” uncomfortable feelings.
That’s useful in many areas of life, but it becomes counterproductive when your mind starts treating normal emotions like problems.
You’ll learn how avoidance, perfectionism, and over-control might offer short-term relief but long-term exhaustion, the psychological equivalent of struggling against a Chinese finger trap.
By understanding the role of your mind, you can start replacing frustration and shame with curiosity and compassion.
You’re not broken; your brain is simply doing its job, just a little too enthusiastically.
Step 3: Skills: Working With Your Mind, Not Against It
Once you can see and understand the pattern, therapy moves into practice.
Here, you’ll learn practical skills to handle difficult thoughts and feelings more effectively, so they no longer dictate your choices.
We might work with:
- Dropping Anchor – grounding when anxiety or self-doubt surge.
- Defusion – learning to step back from unhelpful thoughts.
- Self-Compassion – replacing criticism with understanding.
- Mindful Awareness – staying connected to the present rather than the story in your head.
These are skills you can take into real life, tools to help steady yourself, calm your inner critic, and stay focused on what matters most.
Step 4: Action: Living in Line With What Matters
This final step is about applying everything in practice, building patterns of behaviour that reflect your values, not your fears.
We’ll clarify what truly matters to you and explore the difference between:
- Away behaviours: avoiding discomfort, seeking safety, or trying to prove yourself.
- Towards behaviours: doing what’s meaningful, even when it feels uncomfortable.
It’s not about getting rid of imposter syndrome; it’s about loosening its grip.
You’ll still hear the voice sometimes, but it won’t be running your life anymore.
Therapy That Helps You Reclaim Your Voice
If you’re ready to stop letting fear, doubt, or perfectionism dictate your choices, let’s work together.
Therapy isn’t about changing who you are, it’s about helping you come home to the version of yourself who knows they belong, even when they don’t always feel it.