I’m sure we’ve all heard the phrase “fake it until you make it,” and if you’re like me, the phrase may have conjured up some mixed emotions. As a person who values authenticity, vulnerability, and genuineness, the concept of “faking it” opposes the values most important to me. However, delving into the world of therapeutic interventions has revealed a paradoxical truth about this notion. In my work as a therapist, where I strive to help clients accept themselves as they are in the present, I've found that "fake it til you make it" isn't necessarily about masking deeper insecurities with a superficial facade. Instead, recognize that our behaviours and attitudes can shape our identities and outcomes. Let's explore how this concept can be applied through a therapeutic lens.

Acting 'As If':

Acting 'As If' is an intervention developed by Alfred Adler, the founder of individual psychology. Essentially, Adler theorized that individuals construct cognitive blueprints of their lives, which function as navigational tools dictating their choices and actions. Yet, Adler suggested that these cognitive blueprints are not fixed; individuals can actively modify them to adopt more beneficial behaviours. When a desired outcome is determined, an individual can act as if it were already true, leading to change. For example, if you are an individual who struggles with being spontaneous, it may be due to the desire for structure, as you believe that unpreparedness leads to danger. You may be perceived as controlling or rigid by loved ones, and you may long to feel more comfortable going with the flow. To become more comfortable with a lack of structure, you can think about how you’d like to be when someone suggests a last-minute idea or a change to an established plan. What would someone comfortable going with the flow or being spontaneous behave like? How can you behave like a person who is comfortable with this? Now put this to the test: the next time someone suggests a change to a plan, act as if you are comfortable with this change and see how it feels; you may surprise yourself.

Power Poses:

Social Psychologist Amy Cuddy popularised the concept of power poses, essentially the theory that our body language can influence our feelings. She demonstrated that when animals and humans feel weak or scared, we make our bodies small by crossing our arms, curling up, or looking down. For example. when dogs are scared, they put their tail between their legs, but when they are happy, their tail is up. The concept of power poses is that by making our bodies big and expansive this can influence how we feel. Through making powerful gestures, we can create a feeling of confidence and self-assurance. To try this out in real life, the next time you feel nervous, think about how a confident and self-assured person looks and change your body posture to mimic this. Pay attention to any changes in your feelings after changing your movements and gestures. Famous power poses are the Superman pose and the Victory Pose. The Superman pose is where you stand tall with your feet spread a little wider than your hips, with your chest puffed out and hands in fists placed at your hips. This pose can bring about a feeling of strength and self-assurance. The victory pose involves you standing with your arms above your head in a V with a smile. The victory pose can lead to a feeling of accomplishment and empowerment.

Activity Scheduling:

Activity scheduling is an intervention developed within Cognitive Behavioral Therapy. CBT is a therapy that focuses on the connection between thoughts, feelings and behaviours. The core of activity scheduling involves individuals engaging in activities that bring them joy even when they may not feel motivated. Scheduling activities that bring an individual joy can break cycles where an individual feels poorly and stops doing things that please them, therefore continuing to make them feel poorly. This proactive approach to "faking it" involves taking tangible steps toward our goals, regardless of our current mood or mindset. To try this out in real life, when you are struggling with low mood or a lack of motivation, create a schedule where you incorporate a few activities a week that you have found pleasurable and commit to these activities regardless of how you feel. Activities can be as simple as walking or calling a friend to catch up. Take note of how you feel afterwards.

As you explore the principles and practices associated with "fake it until you make it," I encourage you to reflect on how these approaches work for you

Connect here