Sorry? Who Are You Again? Unmasking Impostor Syndrome.
In this month’s blog we look at Impostor Syndrome - you have it, I have it, nearly everyone has it. But what do we do about it? It may be that ACT (Acceptance and Commitment Therapy) is the solution we didn’t know we needed…
Impostor syndrome—a feeling that you’re a “fraud” in your accomplishments or that your skills don’t measure up, even when they do—has been linked to higher stress levels, lower self-esteem, and persistent anxiety. It affects people across various professions and walks of life, from seasoned professionals to recent graduates. But fortunately, there's an evidence-based approach to address these persistent feelings: Acceptance and Commitment Therapy (ACT). Let’s explore how ACT can help us manage impostor syndrome and shift toward self-acceptance and personal growth.
What Is Impostor Syndrome?
Impostor syndrome (IS) is a psychological pattern where individuals doubt their achievements and fear being exposed as “inadequate” or “fake,” even though objective evidence shows they are capable and competent. Symptoms of impostor syndrome often include:
Self-doubt: Persistent doubts about your abilities and skills.
Perfectionism: Setting impossibly high standards to “prove” your competence.
Fear of failure: Anxiety about being “found out” or exposed as unqualified.
Discounting praise: Ignoring positive feedback, attributing success to luck or external factors.
Many people who experience impostor syndrome, despite their track record, find it difficult to internalize their accomplishments. These patterns can create cycles of self-doubt, avoidance, and burnout. Acceptance and Commitment Therapy, or ACT, offers valuable tools to break these cycles by helping us accept our thoughts and feelings rather than fighting or avoiding them.
What Is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a form of cognitive-behavioural therapy (CBT) that emphasizes psychological flexibility and mindfulness. Instead of changing or disputing negative thoughts (a common strategy in traditional CBT), ACT encourages individuals to accept their thoughts and emotions, while choosing to engage in behaviours that align with their values. ACT focuses on:
Acceptance: Embracing thoughts and feelings without judgment.
Cognitive Defusion: Learning to see thoughts as just words or images rather than absolute truths.
Mindfulness: Being present and fully engaged in the moment.
Values Identification: Identifying core values and what matters most.
Committed Action: Taking meaningful steps toward goals aligned with values, even in the presence of challenging thoughts or feelings.
By focusing on acceptance and values, ACT equips people to live fulfilling lives without waiting for “perfect” thoughts or flawless self-confidence.
How ACT Can Help with Impostor Syndrome
1. Embracing Acceptance
Impostor syndrome is often accompanied by thoughts like, “I’m not good enough” or “I don’t deserve my success.” Instead of arguing with these thoughts or trying to “correct” them, ACT encourages us to accept them as passing experiences. Accepting these thoughts doesn’t mean we believe them; it means we stop resisting their presence. When we stop resisting negative thoughts, we reduce the struggle with our minds and open space to focus on what truly matters.
2. Practicing Cognitive Defusion
Cognitive defusion exercises can help create distance from our thoughts. For example, instead of saying, “I’m not capable,” ACT suggests reframing it to “I’m having the thought that I’m not capable.” This small linguistic shift helps us observe thoughts as just that—thoughts—rather than seeing them as reality. By practicing defusion, we can break the hold that self-critical thoughts have over our behavior, making it easier to engage with situations that might otherwise trigger impostor syndrome.
3. Using Mindfulness to Stay Present
People experiencing impostor syndrome often get “hooked” by their worries about the future (e.g., “What if I fail?”) or regrets about the past. Mindfulness helps by grounding us in the present moment, focusing our attention on what we’re doing right now, rather than getting lost in our fears. By practicing mindfulness, we learn to observe our thoughts and emotions without judgment and create space to respond more intentionally rather than reactively.
4. Identifying and Living by Your Values
A key component of ACT is values clarification—reflecting on what truly matters to you and what kind of person you want to be. Instead of seeking validation or approval from others, focusing on personal values can guide us in making meaningful choices, regardless of any doubts or fears. By aligning our actions with our values, we can make progress in areas that feel purposeful and fulfilling, even when our minds are telling us we’re not good enough.
5. Taking Committed Action Despite Self-Doubt
ACT teaches that we don’t have to wait to feel confident before taking action. When we take steps toward our values in the face of self-doubt, we not only build resilience but also develop a stronger sense of self-efficacy. Instead of avoiding tasks due to fear of failure or inadequacy, committed action helps us build confidence through experience, creating new opportunities for growth and learning.
Practical Tips for Using ACT to Manage Impostor Syndrome
Name Your Inner Critic: Give your critical thoughts a playful nickname like “The Perfectionist” or “The Doubter.” Naming helps create distance, so you can observe these thoughts without letting them dictate your actions.
Practice “Thank You, Mind”: When a self-doubt thought arises, try saying, “Thank you, mind” as a way to acknowledge it without getting absorbed by it. This creates a moment of detachment, allowing you to focus on more important actions.
Use the “Passengers on the Bus” Metaphor: Imagine you’re a bus driver with critical thoughts as unruly passengers. You can acknowledge them, but you don’t have to let them steer. Instead, keep driving toward your values and goals.
Set Small, Values-Based Goals: Identify a small action aligned with your values that feels manageable, even if self-doubt is present. This could be sharing your ideas in a meeting, volunteering for a new project, or celebrating a small achievement.
Practice Self-Compassion: Self-compassion isn’t self-indulgence—it’s about treating yourself kindly in moments of doubt or failure. Research shows that self-compassion helps reduce impostor syndrome symptoms, offering a healthier, more constructive way to respond to challenges.
Final Thoughts
While it may not be possible to eliminate impostor syndrome entirely, we can reduce its impact by accepting our inner experiences and committing to actions aligned with our values. Acceptance and Commitment Therapy provides practical skills to manage the self-critical thoughts and feelings that come with impostor syndrome. By learning to accept rather than resist, defuse rather than react, and act rather than avoid, we open the door to a more authentic and fulfilling life.
Overcoming impostor syndrome is not about “fixing” ourselves but about learning to live with all parts of ourselves. Through ACT, we can foster a mindset of self-acceptance, resilience, and growth, breaking free from the cycle of impostor syndrome and moving toward a life filled with meaning and purpose.
