How Self-Doubt & Imposter Syndrome Hold High Achievers Back

High achievers often strive for excellence, but when this drive turns into negative perfectionism, it can create a spiral of self-doubt, imposter syndrome, and feelings of inadequacy. Negative Perfectionism goes beyond a desire for excellence—it’s a relentless pursuit of flawlessness. This article written by Registered Psychologist Jessica Stout from Clear Health Psychology delves into the psychological toll of perfectionism, how it can contribute towards imposter syndrome, and evidence-based strategies to help you to break free from it. If you would like to know more about Clear Health Psychology please visit their profile.

The Role of Negative Perfectionism in Amplifying Self-Doubt

Negative perfectionism is characterised by an unrelenting need to meet high standards and a fear of failure. What begins as a desire for excellence can quickly escalate into crippling self-doubt, especially when high achievers feel they are never “good enough,” no matter how much they accomplish. This creates a cycle of underestimating one’s abilities and magnifying shortcomings (Nguyen & Morris, 2024).

When individuals set impossibly high standards, they create an environment where failure is inevitable, which can lead to self-criticism and feelings of inadequacy. As these feelings grow, they can fuel imposter syndrome, the persistent feeling of being a fraud despite clear evidence of success (Clark, Vignoles, & McGrath, 2017).

Results from a meta-synthesis of studies by Egan and Collegaues (2022) suggested that this cycle not only impacts emotional well-being but also performance. High achievers, who would otherwise continue excelling, become trapped in overthinking and hesitation, constantly doubting their worth and fearing exposure.

Reframing Negative Thoughts and Embracing Progress Over Perfection

To break the cycle of self-doubt and imposter syndrome, it’s crucial to focus on reframing negative thoughts and challenging faulty thinking patterns. For example, identify and challenge ‘all-or-nothing’ thinking and ‘should’ statements (Bennett-Levy et al., 2004).

Reframing is the process of challenging and changing negative narratives. Instead of viewing mistakes as failures and aiming for unrealistic goals individuals could begin to set realistic goals and see failures as part of the learning process (Shafran, Cooper & Fairburn, 2002). Embracing a mindset of progress over perfection allows for growth, resilience, and greater psychological flexibility (Nguyen, & Morris, 2024). This shift from fear to curiosity fosters an environment where challenges become opportunities for improvement rather than threats to self-worth (Hernandez & Lacerenza, 2023).

The Role of Self-Compassion

A study by Adams, Howell, and Egan (2023) highlights the importance of self-compassion in overcoming perfectionism. Individuals who practice self-compassion—being kind to themselves in moments of difficulty—are better equipped to handle setbacks, reduce psychological distress, and ultimately build authentic confidence. Self-compassion serves as a buffer between perfectionism and its harmful psychological effects, allowing high achievers to embrace their imperfections while still striving for excellence. This is supported by other research that echoes the benefits of treating yourself with kindness to bolster your sense of self-worth and protect against depression (Ferrari, Yap, Einstein, Ciarrochi, 2018).

Integrating Mindfulness and Self-Awareness

A vital strategy for overcoming self-doubt and imposter syndrome is cultivating mindfulness and self-awareness. By increasing awareness of the present moment, individuals can learn to recognise their negative thought patterns before they spiral out of control. Research shows that mindfulness practices improve emotional regulation and promote a more balanced response to stressful situations (Ong et al., 2019).

Incorporating self-awareness into daily routines helps high achievers observe their thoughts without judgment, reducing the influence of perfectionism on their behaviour. When paired with self-compassion, mindfulness encourages high achievers to acknowledge their flaws without harsh self-criticism, making room for growth and personal development (Flett et al., 2021).

Why Focusing on Progress is Essential

When high achievers shift their focus from achieving perfection to progress, they become more adaptable, open to feedback, and willing to take on challenges. Research shows that confidence isn’t about perfection; it’s about consistently showing up, learning, and evolving. Adopting more of a growth mindset is what can lead to higher levels of satisfaction, fulfilment, and sustainable success (Xing, & Cheong, 2021).

This does not necessarily mean lowering your standards, rather setting realistic goals and allowing room for growth. Confidence can come from recognising that perfection is unattainable, but progress is always possible (Nguyen, & Morris, 2024). By focusing on what can be learned from each experience, rather than fixating on potential failure, individuals can step into their full potential (Ong et al., 2019).

Written by Jessica Stout from Clear Health Psychology Subiaco

Clear Health Psychology, based in Western Australia, is the state’s largest psychology practice with over 180 registered psychologists. They offer nationwide telehealth services and in-person sessions at 18 locations across Perth Metro and Southwest WA. They are now accepting new referrals for face- to- face and telehealth psychology appointments.

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References

Adams, V., Howell, J., & Egan, S. J. (2023). Self-compassion as a moderator between clinical perfectionism and psychological distress. Australian Psychologist, 58(1), 31-40.

Bennett-Levy, J., Westbrook, D., Fennell, M., Cooper, M., Rouf, K., & Hackmann, A. (2004). Behavioural experiments: historical and conceptual underpinnings. Oxford guide to behavioural experiments in cognitive therapy, 1-20.

Clark, M., Vignoles, V. L., & McGrath, L. (2017). Understanding imposter syndrome: An integrated model of the causes, consequences, and contingency of self-worth. Personality and Social Psychology Review, 21(3), 295-315.

Egan, S. J., Wade, T. D., & Shafran, R. (2011). Perfectionism as a transdiagnostic process: A clinical review. Clinical psychology review, 31(2), 203-212.

Egan, S. J., Wade, T. D., Fitzallen, G., O’Brien, A., & Shafran, R. (2022). A meta-synthesis of qualitative studies of the link between anxiety, depression and perfectionism: Implications for treatment. Behavioural and Cognitive Psychotherapy, 50(1), 89-105.

Ferrari, J. R., Johnson, J. L., McCown, W. G., Flett, G. L., Hewitt, P. L., & Martin, T. R. (1995). Dimensions of perfectionism and procrastination. Procrastination and task avoidance: Theory, research, and treatment, 113-136.

Ferrari, M., Yap, K., Scott, N., Einstein, D. A., & Ciarrochi, J. (2018). Self-compassion moderates the perfectionism and depression link in both adolescence and adulthood. PloS one, 13(2), e0192022.

Flett, G. L., Nepon, T., Hewitt, P. L., & Rose, A. L. (2021). Why perfectionism is antithetical to mindfulness: A conceptual and empirical analysis and consideration of treatment implications. International Journal of Mental Health and Addiction, 19, 1625-1645.

Hernandez, M., & Lacerenza, C. (2023). How to help high achievers overcome imposter syndrome. MIT Sloan Management Review, 64(2), 1-5.

Nguyen, H., & Morris, E. M. (2024). The role of clinical perfectionism and psychological flexibility in distress and wellbeing. Clinical Psychologist, 1-14.

Ong, C. W., Barney, J. L., Barrett, T. S., Lee, E. B., Levin, M. E., & Twohig, M. P. (2019). The role of psychological inflexibility and self-compassion in acceptance and commitment therapy for clinical perfectionism. Journal of Contextual Behavioral Science, 13, 7-16.

Shafran, R., Cooper, Z., & Fairburn, C. G. (2002). Clinical perfectionism: A cognitive–behavioural analysis. Behaviour research and therapy, 40(7), 773-791.

Xing, Y., & Cheong, L. S. (2021). The Relationship Between Perfectionism and Perceived Stress among Undergraduates: The Role of Mindsets. Journal of Advanced Research in Social Sciences, 4(2), 1-13.