Impostor Syndrome and Perfectionism

Impostor syndrome is the persistent belief that your accomplishments are not genuine or not deserved. People who experience it often think they succeeded because of luck, timing, or others overestimating their abilities. Even with strong evidence of competence, they may live with the fear that they will soon be “found out.”

Common signs include:

Attributing success to luck or timing

Constant fear of being exposed as a “fraud”

Believing others are smarter or more capable

Dismissing positive feedback

Downplaying qualifications or achievements

Impostor syndrome is not a mental health diagnosis. It is a psychological pattern that often affects high-achieving professionals, students, and individuals in high-pressure environments.

What Is Perfectionism?

Perfectionism goes beyond wanting to do well. It is the inner demand to never make a mistake.

It as a multi-dimensional trait. The most harmful type, maladaptive perfectionism, includes:

  • Harsh self-criticism

  • Fear of making mistakes

  • Belief that imperfection makes you unworthy

  • Difficulty accepting success unless it is flawless

  • Overwork and burnout from trying to “prove” yourself

Some perfectionism can drive achievement. However, when it stems from anxiety, shame, or self-judgment, it can take a toll on mental health.

How Common Are These Patterns?

Many people share these experiences.

  • Up to 82% of people report feeling like an impostor at some point

  • In fields like healthcare and academia, more than 60% experience impostor feelings often

  • About 25–30% of teens and adults struggle with perfectionism that affects their well-being

  • Socially prescribed perfectionism, the sense that others expect you to be perfect, has risen 30% in the past 30 years

These patterns are especially common among high-achieving individuals from marginalized backgrounds who may feel added pressure to “prove” themselves.

The Impact

Without support, these patterns can quietly undermine confidence and quality of life.

Impostor syndrome has been linked to:

  • Anxiety and depression

  • Burnout

  • Avoidance of promotions or leadership roles

  • Low self-esteem despite high capability

Maladaptive perfectionism has been linked to:

  • Depression, anxiety, and eating disorders

  • Chronic stress, sleep problems, and low self-worth

  • Procrastination or avoidance due to fear of failure

  • High output with little satisfaction

What Helps?

Research shows several strategies make a difference.

  • Psychoeducation and group support: Learning that these feelings are common and treatable can reduce shame. Groups can help normalize the experience.

  • CBT for perfectionism: This is the most effective approach. Studies show it can reduce maladaptive perfectionism and improve mood, self-esteem, and functioning.

  • Exposure to imperfection: Practicing being “good enough” helps retrain the brain to tolerate mistakes.

  • Self-compassion training: Developing a kinder internal voice lowers stress and increases resilience.

How Apex Therapy Can Help

You already have what it takes. We help you believe it.

At Apex Therapy, we work with high-performing individuals to quiet self-doubt and feel secure in their achievements. Whether you are a professional, student, creative, or caregiver, therapy can help you:

  • Understand where impostor or perfectionistic beliefs began

  • Break patterns of self-criticism

  • Rebuild confidence

Begin Today