Cognitive Behavioral Therapy: Reshaping Thoughts to Combat IP

Many individuals struggling with psychological challenges, including the worrying Imposter Phenomenon (IP), now view Cognitive Behavioral Therapy (CBT) as their best option for effective treatment. When we think of treatments for the imposter phenomenon, we think of several therapeutic approaches, yet CBT is the one that stands out (Bravata et al., 2020). CBT’s methodology is not only unique compared to other therapeutic approaches, but it is also proven and effective.

Cognitive Behavioral Therapy has deep roots, going back many decades. It was developed at the intersection of two major schools of thought in psychology: behaviorism and cognitivism (Beck & Beck, 2011). These two schools had their own ways of understanding how humans process information. The mixture of them in CBT means you get the benefit of both.

Behaviorism, with its emphasis on the direct connection between what we do and what happens to us, helps you change what you’re doing when you’re doing something that’s not helpful (and is part of the IP). Cognitivism helps you change what you’re thinking in that same problematic situation (also a part of the IP). CBT is the blending of these two powerful tools. It doesn’t just change what you do; it also goes in and changes what you think.

The link between cognitive behavioral therapy (CBT) and the treatment of the Imposter Phenomenon (IP) is not commonly known (thought extensively researched) (Bravata et al., 2020; Chand et al., 2018), which is unfortunate because it is a useful and potentially powerful connection that can enhance the understanding and appreciation of these two concepts . At its core, IP is the phenomenon of feeling like a fraud and success is somehow a result of luck or that they have even managed to con others into thinking that they are more talented or capable than they really are (as stated before, sounds like cognitive distortions or a faulty belief system, hence CBT).

How CBT Works on a Cognitive Level

The reason CBT is effective for imposter phenomenon is that it targets the inner dialogue that people with IP have. This isn’t a “how to” manual for CBT, but it’s worth knowing that the first step in cognitive behavioral therapy is working with a therapist to figure out what thoughts you have that are unhelpful or that lead you to feel badly about yourself.

For people with IP, many of these thoughts center on the idea that you aren’t as smart or as capable as others think you are, and they also think and say to themselves a lot that what they’ve accomplished isn’t a big deal and that they’re not really deserving of some of the good things that have happened to them (Clance & Imes, 1978).

Neurological Insights Into CBT’s Efficacy for IP

When people engage in cognitive-behavioral therapy, they are not just having “talking” sessions with a therapist. Instead, they are partaking in a copious amount of “doing” that leads to enhanced adaptive coping mechanisms. This is backed by a wealth of neuroscience showing that neuroplasticity is the underpinning of CBT’s effectiveness (Jokić-Begić, 2010).

When individuals repeatedly practice new ways of thinking, they are essentially programming their brains to more effectively use the circuits associated with self-evaluation and the understanding of stress and failure. CBT is highly effective for those experiencing imposter syndrome, and the neurological underpinning for this efficacy is relatively straightforward.

Key Principles of CBT for IP

Cognitive-behavioral therapy is an organized, brief, and objective-oriented psychotherapeutic treatment (Beck & Beck, 2011). It offers a straightforward approach to problem-solving, and its structure lends it a certain “common-sense” quality. These features make CBT an appealing treatment for a wide range of problems. Although most patients treated with CBT have a diagnosis of mood or anxiety disorders, they are by no means the only ones for whom CBT is appropriate.

The Imposter Phenomenon (IP) can be addressed through cognitive-behavioral therapy (CBT), which is grounded in a rather limited number of theoretical principles. These principles include the well-known and highly regarded cognitive restructuring strategy, along with behavioral experiments and various mindfulness and acceptance techniques. To put it succinctly, CBT aims to combat the maladaptive feelings underscoring IP while simultaneously promoting a deeper sense of self-efficacy in a clinical or counseling setting (McGinn & Sanderson, 2001).

Much of the literature around CBT for IP focuses on cognitive restructuring and “what to say” to oneself when one is experiencing the negative affect associated with the phenomenon. Cognitive restructuring, in this sense, is the most straightforward method for therapists to address maladaptive thoughts accompanying the appearance of IP. However, psychologists have also highlighted the use of cognitive-behavioral theory in a more indirect manner.

Cognitive restructuring is complemented by behavioral experiments, which encourage people to test their beliefs in the laboratory of the real world. When individuals with IP take on new challenges, they often realize—sometimes to their utter disbelief—that they are quite capable.

Mindfulness and acceptance strategies focus on helping individuals with the imposter phenomenon develop a nonjudgmental awareness of their IP thoughts and feelings. These strategies promote “recognizing without necessarily believing” and “dismissing without acting on the impulse to dismiss.” 

Practicing mindfulness can also make the IP less stressful and less anxiety-inducing, which often go along with it. This directly alters some of the emotional aspects of the syndrome that might otherwise be dealt with in cognitive or behavioral counseling. Using a thought log can allow one experiencing the IP to track their cognitive dissonance and see gradual changes over time. 

These essential principles provide individuals with powerful treatments for the imposter phenomenon. They teach us to think in healthier ways about our success and our competence, which are the two domains that give rise to the false belief that we are not doing just fine when we are. IP does not threaten everyone equally, but for those it does threaten, the life implications can be serious. Whether we’re talking about therapy in an office or a self-help book, the principles expressed here should have you in a space where you are comfortably, even joyfully, accepting your rightful place in the pantheon of successful people.

Treatments for Imposter Phenomenon

A counseling approach known as Cognitive Behavioral Therapy offers a way to confront and alter the negative thought patterns of individuals experiencing the Imposter Phenomenon. At its core, CBT helps people identify the distorted beliefs they have about themselves and then work to challenge and change those beliefs. Some of the mental narratives that individuals with IP tell themselves are “I’m not capable,” “I don’t belong here,” or “I’m going to be found out as a fraud.” These are very self-defeating and very counterproductive ways of thinking that don’t help resolve the situation. CBT teaches people to think in a more rational, balanced way, which is much healthier.

Implementing CBT techniques involves several key steps designed to combat IP:

• Cognitive Restructuring:  When you think you’re an imposter, it’s tempting just to accept that thought and move on, especially when it feels like that’s just who you are. But that’s not really challenging the thought—all you’re doing is going along with it. The better strategy is to catch the thought when it occurs, identify it, and dispute it (thought logs help with countering the belief in real time). “I’m not an imposter. I may have doubts, but that doesn’t make me an imposter.”
• Behavioral Experiments:  Participating in activities or situations most likely to trigger imposter thoughts can give people a chance to test out new, healthier coping strategies. In what amounts to low-stakes trial runs, individuals can learn to better manage their fear of being found out as a fraud. They can also learn to better manage the imposter phenomenon itself by thinking and acting in ways that might be closer to how a “real” non-imposter would think and act.
• Goal Setting:  The cornerstone of true self-confidence is the establishment of realistic and attainable goals. When you set clear objectives and recognize every single success you have, it gradually eats away at the foundation of the imposter syndrome.

When it comes to addressing the fear of being found out as a fraud, the first step is to get the mind right. Two common cognitive-behavioral therapy (CBT) tools used to treat the imposter phenomenon are thought-stopping and reframing.

In thought stopping, you simply learn to recognize when you’re having an imposter thought and “stop it” before it spirals out of control. In reframing, you learn to take the negative, self-doubting thought and turn it into a more neutral or positive statement. Mindfulness-based practices have also been used to treat the imposter phenomenon, as they permit individuals to sit with the feeling of not being good enough without judgment and, therefore, without the tendency to usually avoid feelings tied to the self.

Therapists often stress the importance of applying what is learned in therapy to one’s everyday life. The work done in therapy is enhanced when the client also engages in “homework” that takes the form of thought, essay, or dialogue writing (or thought logging). One powerful homework assignment for clients is to write a letter to themselves from a future perspective in which they have already achieved the way of being they desire (Beck & Beck, 2011).

They might also write a letter to the person or persons they imagine would be most impacted by their achieving their “life dream.” Both assignments allow the client to picture not just the ease of living that accomplishment provides but also the impact it would have on the world around them.

Overcoming Common Challenges in CBT for IP

Cognitive Behavioral Therapy offers a way through the Coping with Imposter Phenomenon pathway. A basic tenet of this therapeutic approach is that the way we think affects how we feel (the “cognitive” in CBT), and in turn, that affects what we do (the “behavior” in CBT).

In dealing with the IP, the “what we do” part primarily involves the Coping with Imposter Phenomenon cognitive restructuring exercises. In essence, the cognitive restructuring process is the guide through the pathway of “bettering oneself,” and it is much like doing a mental health hero’s journey, as the main character in the comic book you are reading has done.

Using Cognitive Behavioral Therapy for imposter syndrome treatment has a couple of major obstacles in its path. One of the most prominent is the setback, when a client feels like they have gone back to the thought patterns of the imposter syndrome, even after showing substantial progress.

Clients nearly always have these moments of uncertainty along the way, but a good therapist will help them understand that these instances are not a clear indicator that the work one is doing in therapy is ineffective; rather, they are an integral part of the process and a prime opportunity to learn and gain more insight.

Overcoming the impostor phenomenon (IP) via cognitive-behavioral therapy (CBT) requires addressing perfectionism because it tends to set individuals with IP on a course toward upward, unattainable standards. While both fear and a lack of appreciation for one’s own worth fuel imposter feelings, perfectionism magnifies these factors and pushes individuals closer to the edge of an emotional cliff (Hutchins, 2015).

Mindfulness strategies are especially helpful when it comes to perfectionism, keeping us tuned to the present rather than allowing us to get all caught up in the past or future. It’s also important that we set goals that help us pay attention to the kind of individual progress that doesn’t invite any sort of numerical or even social judgment. After all, when it comes to art, which is what we most often discuss about perfectionism, no judgments are valid until the work has passed through the test of time.

Integrating CBT With Other Treatments for IP

The pioneering treatment for the imposter phenomenon (IP) is cognitive behavioral therapy (CBT). However, it seems that the multifarious nature of IP might require treatment that digresses from a “one size fits all” style and instead treats the individual symptoms (or types) of IP.

IP has with it such a profound emotional component that it often necessitates a treatment plan that addresses not only the cognitive and behavioral aspects that make up the “CBT puzzle” but also the use of narrative therapy and other integrative tools that can help the individual express the story of his or her life in a way that diminishes the feelings of fraudulence (DeCandia Vitoria, 2021).

Moreover, incorporating mindfulness and relaxation techniques into the treatment plan for the imposter phenomenon can furnish necessary help for managing the anxiety and stress that typically accompany this condition. Practicing mindfulness allows individuals to be aware of the present moment; in that space of awareness, it is much easier to accept what is happening without judgment, even though it may feel quite difficult at first. Mindfulness helps clients observe their imposter thoughts without becoming completely engulfed by them.

This is especially true when it comes to confronting perfectionism or tendencies to procrastinate (Rakestraw, 2017). In these situations, employing a moment of mindfulness cultivates a space that allows the client to step back and breathe, and re-access their more centered self that isn’t running on autopilot and isn’t mired in self-judgment.

For certain people, medication could be a key factor in their overall treatment plan, particularly if they are also managing mental health issues like depression or anxiety disorders (please consult your psychiatrist for any medication that might aid with mental disorders, not done by a psychologist). Thus, a therapist might also consider recommending you seek consultation from a psychiatrist for medication to help with some of the more obstructive symptoms—like excessive worrying or panic attacks—that can interfere with the changes the client is trying to make in their thinking and behavior.

When the individual experiencing imposterism receives help from family and friends, the understanding they provide along with the guidance of a counselor or coach can lead to profound shifts in the way the person perceives themselves. Impostorism is often confused with low self-esteem. While there is some overlap, living with the belief that one has deceived others into thinking one is competent is a different light under which to view oneself. It is an unhealthy way to see oneself in any context, but especially in the proximity of work and school.

Conclusion

The efficacy of Cognitive Behavioral Therapy (CBT) for treating the Imposter Phenomenon (IP) has been clearly established, and with good reason. For those who struggle with the feeling that they are not worthy of the success they have achieved, CBT offers a clear and useful road map for reinterpreting and remodeling one’s perception of oneself in a successful professional and personal context.

CBT takes a hard look at the negative thought patterns that are ascribed to the feeling of being an imposter. It also provides a direct approach to dismantling these thoughts and for co-constructing a new narrative that centers on a more rational and balanced view of oneself.

This transformation relies on several essential elements, including an array of CBT techniques that have been specially modified for use with people suffering from IP. These include:

• Patients engage in cognitive restructuring, through which they learn to recognize and interrogate the inauthenticity of their imposter thoughts. They then replace these thoughts with more plausible appraisals of their real skills and contributions.
• Another evidence-based practice is to conduct behavioral experiments in which patients are nudged to step outside their comfort zones. They test the truth of their imposter beliefs against the reality of their lived experiences.
• A third practice is mindfulness, in which patients are trained, somewhat counter-intuitively, to be present with their imposter thoughts—not to eliminate them but to allow them to be as they are for the moment.

Treating the Imposter Phenomenon demands, above all, the consolidation and cultivation of one’s self-perception and the appearance of confidence to assert oneself in one’s chosen field. This is a big ask of a little therapy, but that’s where we are. Cognitive behavior therapy is the type of therapy that usually is assigned to people who have “poor thinking.” Cognitive behavior therapy is helpful for anyone with any kind of thinking problem, anywhere on the spectrum from good to bad.

Because the Imposter Phenomenon was first researched and described in the field of psychology, it is understandable that the treatment toolbox for it would be tightly aligned with that field. Nonetheless, the tools listed in the psychology treatment manual serve equally well when they are applied to broader problems of self-worth.

CBT has potential that goes beyond simply alleviating the symptoms of the imposter phenomenon. With its help, people affected by this condition can expect to undergo a rather dramatic transformation in their self-perceptions. Their path forward leads not to a mere equalization of symptom severity between good days and bad ones but rather to a reconstitution of their identities in a way that better accommodates their past and present achievements.

References:

• Beck, J. S. & Beck, A. T. (2011). Cognitive behavior therapy, second edition: Basics and beyond (2nd ed.). The Guilford Press. 
• Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, predictors, and treatment of imposter syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252-1275. https://doi.org/10.1007/s11606-019-05364-1 
• Chand, S. P., Chibnall, J. T., & Slavin, S. J. (2018). Cognitive behavioral therapy for maladaptive perfectionism in medical students: A preliminary investigation. Academic Psychiatry, 42(1), 58-61. https://doi.org/10.1007/s40596-017-0708-2
• Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy, 15(3), 241-247. https://doi.org/10.1037/H0086006
• DeCandia Vitoria, A. (2021). Experiential supervision: Healing imposter phenomenon from the inside out. The Clinical Supervisor, 40(2), 200–217. https://doi-org.alliant.idm.oclc.org/10.1080/07325223.2020.1830215
• Hutchins, H. M. (2015). Outing the imposter: A study exploring imposter phenomenon among higher education faculty. New Horizons in Adult Education and Human Resource Development, 27(2), 3–12. https://doi.org/10.1002/nha3.20098. 
• Jokić-Begić, N. (2010). Cognitive-Behavioral Therapy and Neuroscience: Towards Closer Integration. Psychological Topics / Psihologijske Teme, 19(2), 235–254.
• McGinn, L. K., & Sanderson, W. C. (2001). What allows cognitive behavioral therapy to be brief: Overview, efficacy, and crucial factors facilitating brief treatment. Clinical Psychology: Science and Practice, 8(1), 23–37. https://doi-org.alliant.idm.oclc.org/10.1093/clipsy.8.1.23
• Rakestraw, L. (2017). How to stop feeling like a phony in your library: Recognizing the causes of the imposter syndrome, and how to put a stop to the cycle. Law Library Journal, 109(3), 465-477. Retrieved from https://www.aallnet.org/wp-content/uploads/2018/01/Vol-109-No-3-How-to-Stop-Feeling-Like-a-Phony-in-Your-Library.pdf