The Perfectionism Trap.

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).
The consequences of negative perfectionism can include increased psychological distress, including anxiety and depression (Egan et al., 2022), chronic stress and burnout (Hill & Curran, 2016), decision paralysis, procrastination (Ferrari et al., 1995), guilt, shame and a sense of inadequacy (Fedewa, Burns, & Gomez, 2005). 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.

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). Perfectionists often fixate on their flaws, believing their worth hinges on flawless execution. This mindset is not only limiting but also counterproductive. When we focus solely on avoiding mistakes, we miss opportunities for growth (Nguyen, & Morris, 2024).
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).

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).

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).

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).

At Clear Health Psychology, Jessica Stout specialises in helping high-achieving individuals overcome perfectionism, self-doubt, and imposter syndrome. She can provide personalised strategies and interventions to help you reframe your mindset, focus on progress, and unlock your full potential for sustainable change. If you’re ready to embark on your journey to optimal functioning and performance, feel free to contact the intakes team to schedule in a session with Jessica or any of our other clinical psychologists or psychologists. You can view all their profiles online or please speak with our intakes team to find the right match.