Overcoming Imposter Syndrome: How Therapy Can Help You Feel More Confident and Capable

You’re Accomplished—But You Don’t Feel Like It

You’ve worked hard, achieved milestones, and others see you as capable. But inside, you might feel like you’ve somehow tricked everyone into thinking you’re smarter, more talented, or more qualified than you really are. This is the exhausting cycle of imposter syndrome—a pattern of chronic self-doubt and fear of being “found out.”

Imposter syndrome often shows up as:

• Attributing success to luck or timing rather than skill or effort

• Overpreparing or overworking to “make up” for perceived inadequacy

• Avoiding opportunities because you fear failure or exposure

• Perfectionism that leaves you feeling like nothing you do is ever enough

It can affect anyone—students, new professionals, seasoned experts, parents, and leaders. While not an official diagnosis, imposter syndrome can contribute to anxiety, burnout, depression, and difficulty enjoying your successes.

Why Therapy Can Make a Difference

Imposter syndrome thrives in silence. Therapy creates a safe space to explore these feelings, challenge distorted thinking, and develop tools to move forward with more self-trust.

Here’s how evidence-based approaches can help:

1. Cognitive Behavioral Therapy (CBT) – Challenging the Fraud Narrative

CBT helps identify and shift the thinking patterns that reinforce imposter feelings.

• Recognize cognitive distortions like “all-or-nothing thinking” and “discounting the positive”

• Reframe harsh self-criticism into balanced, realistic self-assessment

• Use behavioral experiments to test your abilities and gather real-world evidence of your competence

• Break the cycle of overwork and avoidance that reinforces self-doubt

2. Acceptance and Commitment Therapy (ACT) – Taking Action Despite Self-Doubt

ACT teaches you to respond differently to self-critical thoughts, so they don’t dictate your choices.

• Practice mindfulness skills to observe imposter thoughts without fusing with them

• Clarify your core values and take action aligned with them—even when fear is present

• Reduce the power of the “I’m not good enough” story by focusing on what matters most

3. Mindful Self-Compassion (MSC) – Soothing the Inner Critic

Self-compassion directly counteracts the shame and isolation that fuel imposter syndrome.

• Learn to treat yourself with the same kindness you’d offer a friend

• Normalize setbacks and self-doubt as part of being human

• Build a more supportive internal dialogue to replace the relentless inner critic

• Use grounding and soothing practices to manage stress in high-pressure moments

What Healing Looks Like

The goal isn’t to never doubt yourself again—it’s to stop letting that doubt define you. In therapy, you can:

• Recognize your strengths and contributions

• Approach challenges with curiosity instead of fear

• Enjoy your accomplishments without constant second-guessing

• Take risks and grow without waiting for the “perfect” level of confidence

Ready to Start Feeling More Grounded in Your Success?

If imposter syndrome is keeping you from feeling secure in your abilities or enjoying your hard work, therapy can help you rewrite the narrative. I offer telehealth therapy for adults in Massachusetts, Rhode Island, and Vermont, using CBT, ACT, and mindful self-compassion to help clients move from self-doubt to self-trust.

You don’t have to wait until you “feel ready” to believe in yourself—you can start building that confidence now.

Contact me today to schedule a consultation and begin the process of feeling more confident, capable, and at peace with your achievements.