Loosening the Grip of Imposter Syndrome: How Cognitive Defusion Can Help

Evan Vukets
Jun 6
4 min read

Have you ever walked into a meeting which you had logically well prepared for, only to be disabled by your emotions and a critical inner narrative that sounds something like: "I do not belong here. Sooner or later, they will find out I am a fraud"? It often leads to performing poorly in the meeting, and catching every "um" or "uh," to the point the critical narrative feels true.

These intrusive, self-critical thoughts are the hallmark of imposter syndrome, an all-too-common psychological pattern that convinces capable people they're undeserving of their success. In this post, we'll explore how cognitive defusion, a concept from Dialectical Behaviour Therapy (DBT), can be a powerful tool to break free from these thoughts.

Understanding Imposter Syndrome

Imposter syndrome thrives on mental fusion. It draws strength from repetition and familiarity. The more often you think "I'm not good enough", the more believable it begins to feel—even in the face of evidence to the contrary.

As a therapist, I have personally experienced this all through my practicum and well into my career. Even when a lot has been achieved on paper, our inner narrative does not always reflect reality.

When we accept a thought to be truth, we 'fuse' with that thought, and it becomes part of our identity: "I am a fraud." This fusion can lead to excessive preparation, anxiety, difficulty accepting praise, attributing success to luck, and avoiding new challenges out of fear of failure.

What Is Cognitive Defusion?

Cognitive defusion is the practice of changing the way we relate to our thoughts—especially the painful or unhelpful ones. Instead of getting entangled in the content of a thought ("I am a fraud"), defusion invites us to step back and notice: "I am having the thought that I am a fraud."

Why it works: Research in psychological flexibility shows that creating distance between yourself and your thoughts reduces their emotional impact. When we defuse from our thoughts, we activate areas of the brain associated with psychological distance, which helps decrease distress and anxiety.

While it is a small change that sounds quite simple, how we frame our thoughts has a large impact on how we see situations, and ourselves.

Three Powerful Defusion Techniques 1. The Naming and Noticing Practice

Why it works: Neuroscience research shows that naming our thoughts activates the prefrontal cortex and reduces activity in the amygdala (our brain's alarm system). This process, called psychological distancing, allows us to observe our thoughts without being consumed by them, effectively reducing their emotional impact.

How to implement:

When you notice an imposter thought arising, pause
Label it explicitly: "I'm noticing the thought that I'm not qualified"
Observe the thought without judging it or trying to push it away
Remind yourself: "This is just a thought, not necessarily reality"

When it might be challenging: This technique can be difficult when you're in high-pressure situations or when the imposter thoughts feel particularly convincing. Start practicing in lower-stakes moments before attempting it during important professional interactions.

2. Creative Distancing Exercises

Why it works: These exercises leverage humour and creativity to change your relationship with thoughts. Research shows that introducing playfulness when dealing with difficult thoughts reduces their emotional impact and creates cognitive flexibility.

How to implement: Try these creative defusion techniques:

Silly voice technique: Repeat the thought in a cartoon character's voice
Musical defusion: Sing the thought to the tune of "Happy Birthday"
Word repetition: Repeat the word "fraud" aloud until it loses its meaning and becomes just a sound

These exercises don't aim to eliminate the thought. Instead, they change how much power it has.

3. Values-Driven Refocusing

Why it works: Connecting with your values provides a meaningful alternative to rumination. Research shows that values-based actions can reduce psychological distress and increase sense of purpose.

How to implement:

Identify the imposter thought that's troubling you
Ask yourself: "What matters to me in this situation?"
Choose an action that aligns with your values, not your fears
Take that action, even as the imposter thought is present

"Defusion is not about eliminating thoughts, but changing your relationship with them so they no longer dictate your actions."

A Simple Practice Exercise

If you struggle with imposter syndrome, try this simple exercise:

Write down a recurring thought that feeds your imposter feelings
Prefix it with: "I'm having the thought that…"
Say it aloud and notice how the meaning begins to shift
Repeat it with variations: silly voices, rapid repetition, or singing
Check-in with your values and ask: "What do I want to do right now that reflects who I want to be?"

The goal is not to banish self-doubt with avoidance or toxic positivity; it is to build a better awareness of your thoughts of imposter syndrome being thoughts and not reality. From that perspective, thoughts can be challenged with other thoughts that are grounded in reality and truth.

Moving Forward with Self-Compassion

Imposter syndrome can feel like a trap - one where your thoughts become facts and your self-doubt eclipses your capabilities. But with cognitive defusion, you can loosen the mental knots that keep you stuck. You can learn to see your thoughts for what they are: passing mental events, not ultimate truths.

You are not your thoughts. And you don't have to believe everything your brain tells you. But rewiring the brain alone can be a challenging journey.

Which of these techniques resonates most with your experience of imposter syndrome?

FOLLOW @ETERNACOUNSELLING — FOR MORE WELLNESS TIPS, JOURNAL PROMPTS, & BLOGS Need more personalized support? Therapy is a space where you do not have to untangle your brain all alone. Book a consultation to develop strategies tailored to your specific imposter syndrome patterns. About the Author: Evan Vukets is a registered clinical counsellor at Eterna Counselling. Evan is passionate about helping clients find their true selves and exploring self-compassion.