Accepting Your Success, Talents and Achievements
Imposter Syndrome Revealed
How CBT and Acceptance Theory Can Work for You!
“Am I faking this?”, “Am I really that good?”, “I wonder if anyone will figure out I am a imposter?” These difficult thoughts permeate our brains as we battle with the acceptance of our success. Many clients report these thoughts but also cite the rumination of them hurts the most.
These thoughts tend to circulate, attaching themselves to our loose associations. There may be a situation that doesn’t go well outside of your control. Your rumination finds it, confirms the bias that you are an imposter. The feeling experience of anxiety and shame might be the final factor in fully believing it.
It’s difficult being successful and talented when you don’t believe in yourself.
Our Four Tips on Accepting Success
- Changing the Life Script – Sub-consciously we think of ourselves in a play. We are following the cues, set changes and most importantly our script (or lines). Who wrote this script? Who has set this play in motion that has to be followed exactly? Using CBT, start controlling the narrative and rewriting the parts you don’t like.
- Challenge the Imposter Distortion – A small swizzle of truth is wrapped in lies in an attempt to make the truth seem larger than it is. When we notice our brain’s attempt to catastrophize a small mistake, challenge it with facts.
- Confront the Negative Outcome – We often ruminate and not accept success because we fear a negative outcome will occur. Reach out and snatch that negative outcome thought. Tell it “I can deal with you if I need to” or “If you come my way, I can handle it!”
- Keep it 100 For Real – Archive your success in a way that is tangible and real. Find a token that represents your success and paste it into your journal. If you overcame social anxiety at a concert, keep that ticket stub as a reminder. If there’s a complimentary article on your work, highlight the best parts and save it for a rough day.
As you attempt these steps and learn to not reject the positive in your life, you may feel a lift in your anxiety and/or depression. If you find these techniques helpful, but need someone to coach you to use them, reach out to us! We have collaborative, caring therapists who have a plan for you.
Add’l content by:
David A Morris, LCSW
