This recap blog was written by Michele Gooch with LIFE by Design, a member of the Greater Arlington Chamber of Commerce as a part of our Coaching Hour Series.
Breaking Free from Imposter Syndrome
Tackling Cognitive Distortions That Fuel Self-Doubt
By Michele S. Gooch
Imposter Syndrome is a familiar feeling for many of us, especially when stepping into new challenges or aiming for our biggest goals. You might recognize its hallmarks: feeling like an “imposter” in spaces where you’ve earned your place, doubting your abilities, or believing that any success you achieve is a fluke rather than a result of your skill and hard work.
In our recent Coaching Hour, we explored how Imposter Syndrome affects our confidence. Let’s take a closer look at two major cognitive distortions that drive this inner narrative: all-or-nothing thinking and catastrophizing. By understanding these distortions, we can take steps to untangle them from our thinking and lessen the hold they have on us.
1. All-or-Nothing Thinking: The Trap of Perfectionism All-or-nothing thinking is when we view things in extremes: a performance is either a success or a failure, with no room for in-between. In the context of Imposter Syndrome, this type of thinking often manifests as an unrealistic demand for perfection. For example, imagine giving a presentation where one or two points didn’t go as smoothly as planned. Rather than seeing the presentation as a mix of high points and minor missteps, all-or-nothing thinking leads us to label it a “disaster.” The feeling that we must be flawless every time creates enormous pressure and an overwhelming fear of “being found out” as less competent than we believe we should be.
Countering All-or-Nothing Thinking: Start recognizing the gray areas. Challenge yourself to view your efforts as a spectrum rather than a success-failure dichotomy. Was your presentation engaging, informative, and well-researched, even if not perfect? Shifting from “it must be perfect” to “It was engaging and informative with room to grow” creates space for acknowledging your accomplishments and learning from the experience.
2. Catastrophizing: Imagining the Worst Catastrophizing is a cognitive distortion that pushes us to expect the worst-case scenario, even when it’s unlikely. In Imposter Syndrome, catastrophizing might sound like: “If I don’t ace this project, my entire career is at risk.” This distortion feeds Imposter Syndrome by magnifying any potential missteps, as though one error could unravel everything we’ve worked for. Imagine a time you hesitated before sharing a bold idea, fearing that it would go poorly. Your mind might have leapt to scenarios where you’re judged, doubted, or even reprimanded, despite having no real evidence that any of these outcomes would happen.
Countering Catastrophizing: Take a step back and examine the likelihood of your worst-case scenario. Ask, “What is the most realistic outcome here?” Often, by examining our worries with a bit more distance, we realize our imagined catastrophe is far less likely than we initially thought.
Putting It All Together
If you notice all-or-nothing thinking or catastrophizing creeping in, remember that these distortions are simply thought patterns—not truths. Imposter Syndrome thrives when we see ourselves through the lens of these distortions, but the reality is almost always more balanced and forgiving.
Next time Imposter Syndrome whispers, “You’re not enough,” challenge it. Spot the distortion, reframe it, and move forward with confidence. Remember: you’re in that room, that position, or that meeting because you deserve to be. If you’d like support in continuing the journey of dismantling Imposter Syndrome by tackling these cognitive patterns, one step at a time, you can contact Michele at michele@lifebydesign.guru.