How to Combat Imposter Syndrome: Ways to Overcome Imposter Syndrome and Defeat the Impostor Phenomenon
I’m going to let you in on a little secret: Almost every therapist has experienced imposter syndrome at some point in their career—even those who have been practicing for over a decade.
Maybe a client let you know they’ve decided to go with another therapist, causing you to question what went wrong (spoiler alert: Likely nothing! It just wasn’t the right fit). Or maybe you’ve been going through some personal challenges and feel like a fraud assisting clients who may be going through something similar. You start to question everything. “I have no business being a therapist. How did I even get licensed? Why is this client trusting me with their deepest, darkest secrets?"
According to Merriam-Webster, imposter syndrome is "persistent doubt concerning one's abilities or accomplishments accompanied by the fear of being exposed as a fraud despite evidence of one's ongoing success." It is incredibly common among new therapists, especially those who are starting practicum/an internship or an associateship or have just gotten licensed and are venturing out on their own. This imposter phenomenon in therapy can sometimes fuel therapist self-doubt, leading to insecurity or even anxiety and depression over feeling inadequate.
Here are some ways to combat imposter syndrome as a therapist.
1) How to Combat Imposter Syndrome: Commit to Lifelong Learning and Continuing Education
Many clients aren’t looking for a therapist who knows everything. And as therapists, we are often told that the therapeutic relationship is just as important as interventions—and sometimes even more important depending on what your theoretical orientation is. Oftentimes, clients want a therapist who can relate to their challenges in some way.
For example, a client in recovery from an eating disorder may want a therapist who has been through their own recovery. Or clients who are parents may want a therapist who is a parent themselves. As humans, we seek out those who share similar experiences or have an understanding of what we are going through.
It’s impossible to have in-depth knowledge about every type of theoretical orientation, presenting problem, and population. A way to combat overcome impostor syndrome as a therapist is to strive to continually deepen your knowledge of the issues and therapies that interest you.
In addition, the mental health field is continually changing. It’s not about knowing everything but instead being willing to admit when you don’t know something and getting out of your comfort zone. This can be a great opportunity to model to your clients that it’s okay to not know everything. Rediscover the joy in learning and commit to staying curious.
2) Overcoming Impostor Feelings: Look at the Evidence
Do you ever feel like only mistakes and/or criticism replay over and over in your head? Positive feedback can be hard for many people to accept. Do they really mean it? For, it seems like positive feedback goes in one ear and out the other in a matter of minutes. Studies have shown that impostor feelings are a common experience—capable people often struggle with them when they fail to internalize compliments and acknowledge their achievements.
When you feel impostor syndrome creeping up, spend some time looking at the evidence for and against this thought (oh, hey, CBT). What is some recent feedback you’ve gotten from colleagues, supervisors, or clients? Has the feedback felt subjective? Remember, what works for one client may not work for another. How can you learn from recent mistakes? How can you grow from them? Remind yourself that you have to mess up to learn what’s effective and what isn’t. I bet you’ll find that in sitting with this evidence, things aren’t as bad as they seemed.
Another thing to do is look back at your accomplishments! You’ve worked so hard to get to the place you are now. Becoming a therapist requires lots of time and effort. It’s not easy. Maybe it’s remembering completing your first quarter/semester, finishing practicum, completing your hours, getting licensed, etc.
I recommend creating a folder on your laptop or a starting note on your phone to keep track of positive feedback. Save any notes or emails that make you feel good. If you receive feedback verbally, write a quick note on your phone. This way, when you’re feeling down, you can look back at these things. Let’s face it, external validation can feel good and we can all use some from time to time.
3) Overcome Impostor Syndrome: Celebrate Every Win
Being a therapist is often a thankless and exhausting job (which can lead to burnout if left unchecked). And of course, we don’t enter into the field to get constant praise, but that doesn’t mean we don’t deserve it. It can be easy to quickly move past small wins, but this only feeds imposter syndrome.
Here are some examples of wins to get you thinking:
You had a session with a client that just flowed well.
You tried out a new intervention, and it seemed to be effective!
A client completed their homework or tried out a technique you suggested.
A client shared a win with you.
A client said they were feeling less depressed or anxious.
You repaired a rupture.
You set a boundary with your place of employment.
You completed your notes!
A great first session with a client
Every night before I go to bed, I journal about three things that went well that day. It’s helped me focus on the positive and celebrate myself. And I love to go back and read them when I’m having a tough day.
4) Imposter Syndrome in Therapists: Look at Your Support System and Work Environment
Sometimes you feel imposter syndrome for a reason. Part of the work many therapists do with clients is to look at their support system (or lack thereof) and/or how their environment plays a role. We need to do this with ourselves too. This self-awareness is crucial for managing imposter feelings in counseling.
Are your supervisors/managers/coworkers critiquing you constantly or giving unsolicited constructive criticism?
Is your workplace disorganized, understaffed, and lacking adequate training?
Do you feel valued in your position?
Do you have one or more colleagues, whether at the same place you work or outside of your place of employment, who support you? If you answer no to this question, consider joining us on the Teletherapist Network for unlimited consultation groups! Peer consultation can be a wonderful way to connect with other therapists and feel supported.
Every therapist deserves to feel supported and valued, and you have every right to walk away from an unsupportive, toxic, or hostile work environment. This also applies to therapists who have their own private practice. Are you treating yourself kindly? Do you give yourself permission to take a vacation and/or mental health days? Do you set boundaries with yourself around working hours, the number of clients, etc.? Not addressing these factors can fuel perfectionism and heighten the impostor phenomenon.
5) Overcoming Impostor: Lean Into It (But Don’t Give Into It!)
Sounds counterintuitive, right? But hear me out. Experiencing imposter syndrome means you care, you’re not complacent, or overconfident. Being complacent is a dangerous space to be in—one that can lead to harming clients or missing important details and signs.
The impostor feelings you are experiencing can provide you with a wealth of information. Maybe it’s a sign that you need to bolster your support system, join a consultation group, or bring it up with your own therapist. Or it’s coming up because you just stepped into a new role or started your own practice. It may also just be as simple as reminding yourself that you know how to do this job. You’re not pretending. You worked hard to get here, and you know more than you think you do.
Remember, having imposter syndrome doesn’t mean you are weak or a failure. It means you want to do a good job. It means that you care about your clients and want to support them in the best way you can. This reframe can result in not making imposter syndrome the enemy. It’s also very normal.
I can’t think of a single therapist who hasn’t experienced imposter syndrome at some point in their career. You’re not alone in these feelings. But it doesn’t mean you should quit the field or resign yourself to feeling like this forever.
6) Embrace Vulnerability
Imposter syndrome often arises from the fear of being exposed as less knowledgeable or capable than others perceive us to be. However, embracing vulnerability can be a powerful antidote to this fear. Recognize that no therapist knows everything, and it's okay to admit that you're still learning. Vulnerability allows for genuine connections with clients, fostering an environment where they feel comfortable sharing their own vulnerabilities. Sharing moments of uncertainty or times when you needed to seek guidance can humanize you in the eyes of your clients. It demonstrates that you're not a flawless expert, but a fellow traveler on the path of growth.
7) Practice Self-Compassion
The compassion you extend to your clients should be directed towards yourself as well. Self-compassion involves treating yourself with the same kindness and understanding that you offer to others. When imposter syndrome hits, take a moment to speak to yourself as you would to a friend in a similar situation. Recognize that making mistakes or feeling unsure is part of the journey. Acknowledge your efforts, the progress you've made, and the genuine intent you bring to your work. By cultivating self-compassion, you create a foundation of resilience that can withstand the occasional waves of self-doubt.
8) Seek Supervision and Mentorship
Supervision and mentorship are invaluable resources for therapists, especially when dealing with imposter syndrome. Discussing your concerns and uncertainties with a trusted supervisor or mentor can provide you with fresh perspectives and guidance. They can share their own experiences of overcoming imposter syndrome as a therapist and offer strategies that have worked for them. Having a safe space to explore your doubts can reassure you that you’re not alone in these feelings and that seeking support is a sign of strength, not weakness.
9) Reframe Failure as Learning
Imposter syndrome often intensifies when we view mistakes or failures as proof of our inadequacy. Shift your perspective by reframing failure as an opportunity for growth and learning. Each setback or challenge you encounter can be seen as a chance to develop new skills, refine your approach, and gain insights you might not have otherwise. Embrace a growth mindset, recognizing that setbacks are not permanent but rather stepping stones on your path towards becoming a more skilled and knowledgeable therapist.
10) Focus on Your Impact
When imposter syndrome strikes, remind yourself of the positive impact you’ve had on your clients’ lives. Think about the progress they’ve made, the insights they’ve gained, and the support you’ve provided during their difficult moments. Realize that your dedication and care have played a pivotal role in their journeys. By shifting your focus from internal doubts to external contributions, you can reframe your sense of self-worth and recognize the meaningful role you play in your clients’ well-being.
11) Engage in Self-Reflection
Regular self-reflection can be a powerful tool for combating imposter syndrome in mental health. Set aside time to review your sessions, consider what went well, and identify areas for improvement. Acknowledge the challenges you faced and the decisions you made to address them. By engaging in this process, you can cultivate a deeper understanding of your strengths and areas where you’d like to grow. Documenting your journey and the progress you’re making can serve as a tangible reminder of your competence and evolution as a therapist.
12) Foster a Supportive Community
Surround yourself with a supportive community of colleagues, peers, and mentors who understand the complexities of the therapeutic profession. Engaging in conversations with fellow therapists about their experiences and challenges can normalize imposter syndrome and show you that you’re not alone in facing it. Participate in professional organizations, attend conferences, and join online forums where you can connect with others who share your passion for mental health. Having a community that uplifts and encourages you can counteract feelings of isolation and reinforce your sense of belonging in the field.
Imposter syndrome may be a recurring theme in the life of a therapist, but it doesn't have to define your journey. By embracing vulnerability, practicing self-compassion, seeking guidance, reframing failures, focusing on impact, engaging in self-reflection, and fostering a supportive community, you can navigate through imposter syndrome's challenges and emerge as a more confident and resilient therapist.
Remember that imposter syndrome often arises from a desire to continually improve and provide the best care for your clients. It's a reflection of your dedication to your profession, your clients, and your personal growth. Over time, as you accumulate experiences, deepen your knowledge, and witness the positive changes you facilitate, imposter syndrome's grip will likely loosen. In the meantime, view it as a companion on your journey—a companion that reminds you of your commitment to excellence and continuous development in the field of therapy.
Sep 1, 2022