An Exercise to Challenge Self-Doubt

When a client suffers from impostor syndrome, they can get locked in a cycle of questioning their abilities and downplaying their achievements.

And instead of recognizing their success and building confidence to pursue their goals, they may shy away from opportunities and live in fear of being “found out.”

So in the video below, Kelly McGonigal, PhD, shares a simple intervention that can help clients use even one small success as a springboard to feeling more secure in their abilities.

Have a listen.

Click here for full transcript

Dr. McGonigal: This is a writing intervention that is called “directed abstraction following a success”. The idea is that you have someone identify a successful experience, something they did well, maybe they receive some sort of praise at work, and you could objectively say that was a win, or that was a positive outcome. Then, have them do a writing exercise where they have to complete the following sentence: “I was able to (whatever the successful experience was) because I am _____.” They have to write for three minutes or so to answer that question, and there’s something interesting about that. You’re identifying the success and then the answer to the question starts with the phrase “I am”. I personally think you could probably also get rid of the “am” and maybe focus on actions that a person took, because with imposter syndrome, the core issue is not feeling your own agency in success. Maybe it doesn’t necessarily have to be a trait like, “I am the kind of person who _____.” But they use that phrase, “I was able to X because I am Y,” and what they found is that following this writing exercise, people were much more likely to internalize and generalize that success, so they felt more confident about being able to do it again in the future. They were more likely to own their own abilities and say, “Yes, this is something that I’m good at,” all the things that we know people with imposter syndrome struggle with. It’s one of those quick and easy exercises that also seems to have a lasting effect. It actually becomes internalized, and since this is one of those core features of imposter syndrome that’s different from ordinary self-doubt, this could be something that could be done easily in conversation or as a homework assignment.

Working with impostor syndrome can be difficult. So it’s important to have strategies that can challenge a client’s mindset without invalidating their experience or fueling their self-doubt.

If you found this video helpful, you can see even more practical exercises that can help you effectively work with impostor syndrome right here.

Now we’d like to hear from you. Do you have a client who’s suffering from impostor syndrome? How might you put this technique into practice? Please leave a comment below and let us know.

(If you’d like to know more about the study Kelly mentioned in the video, the citation is listed below.)

Zunick, P. V., Fazio, R. H., & Vasey, M. W. (2015). Directed abstraction: Encouraging broad, personal generalizations following a success experience. Journal of personality and social psychology, 109(1), 1–19. https://doi.org/10.1037/pspa0000027

If you found this helpful, here are a few more resources you might be interested in:

Tara Brach, PhD, and How to Work with Chronic Self-Judgement

A Compassion-Focused Approach to Self-Critical, Negative Thoughts

Working with Clients Who Feel “Never Good Enough”

How to Reframe a Client’s Relationship with an Inner Critic

14 Comments

Cristina Enea, Medicine, DE says

Awsome exercise, thank you for sharing!

Marcy, Psychology, WA, USA says

The term “imposter syndrome,” fuels this as a true disorder that does not seem helpful at this moment in time. People latch onto defining words and to have this now in the world is troublesome.

People are already totally unaware of mental health as a goal to help them, the ramifications it has caused for folks avoiding getting the help they need. Think labels are demoralizing unless totally understood and this is not possible on a forum.

Respect your work over the years and hope this term dissolves as I have heard it all too often lately which means it has taken flight as a real syndrome, having real triggering ramifications.

- Rosemary Whitehead, Teacher, Jackson, MI, USA says
  
  I feel it helpful as a term because I do feel like a fraud, and I am told I am not as successful as I think I am. I am learning this feeling comes from using the measuring sticks of others, in small, but significant areas of my life. And if it triggers me, it triggers me…it is very real!
  
ANNE-LOUISE WILLIAMS, Psychology, AU says

I have been using the “I Am” exercise with clients for years with asylum seekers, refugees and clients who have lost their true sense of identity. It works wonders at building confidence and self-esteem. I get them started then they continue with the exercise as they recall what they have succeded in.

Scott Kleyla, Monticello, IN, USA says

I AM,so traumatized writting this for help confessing I need help and having been recently denied help from the disability determination bureau for not having a professional diagnosis of head damage on file.If some one wants a case study for examples of trauma from real life let me show you how (destroyed) a person gets with trauma “un-treated”or diagnosed for a 20 year time laps after head injury and cry for help ignored by the so called health community and authorities in government.

- Rosemary Whitehead, Teacher, Jackson, MI, USA says
  
  Look for a 12 step group or a recovery group where you can listen for a long time to the stories of others…they have often been through similar experiences, and they care. Stay away from church or government, because they think they have your answers without even listening to you. In my experience.
  
Kirsten Busse, Other, CA says

Wonderful exercise! ‘I am’ provides ownership of the success. I love that it identifies the personal achievement progressively. Thank you for sharing.

Mary Cava, Psychology, AU says

Thanks
Very useful

Adriana Faiman, Social Work, Palo Alto, CA, USA says

I think it is a simple and great exercise to use with college students when they compare their successes to others and feel they do not measure up to their expectations. A small success could be the greatest win if they could see it and stay with it. I will do a group exercise very soon!
Thank you so much!

Ari, Social worker

Karen Cobb, USA says

Helpful! Thank you. I will use this this week!

Rita De, Psychotherapy, CA says

Thank you for this very practical exercise.

Hélène Loslier, Social Work, CA says

The suggestion to do it without “am” is fantastic, it changes the whole thing and makes it a great, accessible and effective exercise.

Thank you for the share.

Mary Dashiell, Counseling, NJ, USA says

I really benefit from these gifts – they are short enough for me to listen to/read and they are enriching to my practice.
Thank you nicabm!

Sands Pedegana, Coach, ZA says

I love this exercise – thank you for sharing it. It’s so simple yet spot on and dives right into looking at the good reasons behind a person’s accomplishments. Nice to then use that list to look at new goals …
I can because ……. (the body’s evidence is visible from the “I am” statements)
Thank you. Sands Pedegana

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14 Comments