Imposter Syndrome and Perfectionism

During the expert session, Dr. Claire Ashley engages the audience through various means, including a Q&A session, live demonstrations of techniques for managing imposter syndrome and perfectionism, and interactive exercises using the Mentimeter app.

• Recognizing and Challenging Negative Thoughts: Understanding the power of recognizing and challenging negative thoughts is crucial in breaking free from imposter syndrome and perfectionism cycles. Techniques like cognitive-behavioral therapy, focusing on evidence that contradicts negative thoughts, and developing alternative, balanced thoughts can significantly improve mental well-being and reduce burnout.

• Overcoming Imposter Syndrome with Evidence: Keeping an evidence diary to record accomplishments, achievements, compliments, positive feedback, and things one is proud of can help counteract feelings of imposter syndrome and improve self-confidence. Regularly contributing to the diary and reviewing it during moments of self-doubt provides tangible evidence of personal successes and strengths.

• Addressing Neurodiversity and Imposter Syndrome: While more research is needed, there appears to be a correlation between neurodivergent conditions and imposter syndrome and perfectionism. Individuals who identify as neurodivergent may benefit from additional resources and support in managing these experiences.

In this expert session, Dr. Ashley explores how imposter syndrome and perfectionism show up in professional life, and why, left unchecked, they can reduce confidence, drain energy, and contribute to stress and burnout. Dr. Ashley explains imposter syndrome as the persistent sense of not deserving your success or fearing you’ll be “found out” despite clear evidence of competence. She describes perfectionism as a closely related pattern: setting unrealistically high standards, becoming overly focused on how something is done, and interpreting small imperfections as failure, often amplifying anxiety and self-criticism.

Dr. Ashley emphasises that these patterns are common across roles and backgrounds (with research suggesting up to 70% of people experience imposter syndrome at some point), and can be shaped by personality traits, early experiences, societal expectations and workplace dynamics. A key takeaway is that imposter syndrome isn’t solved by promotions or achievements; it often persists as a cycle of self-doubt that continues even when things are going well. Perfectionism can intensify that cycle by shifting attention away from progress and achievements toward perceived shortcomings, increasing the risk of burnout over time.

To break the pattern, Dr. Ashley focuses on practical, evidence-based approaches: noticing negative thought loops, challenging them, and replacing them with more balanced, reality-based interpretations (drawing on CBT principles). She also introduces helpful habits such as an “evidence diary”, capturing accomplishments, positive feedback, compliments, and moments of pride, so there is something concrete to return to when self-doubt spikes.

In the Q&A, Dr. Ashley discusses the distinction between healthy self-doubt (which can support reflection and improvement) and imposter syndrome (which undermines wellbeing and performance). She also touches on neurodiversity, noting that while there may not be direct evidence linking specific neurodivergent conditions to imposter syndrome, these experiences can overlap as risk factors for stress and burnout. Finally, she notes that imposter feelings typically affect capable people, most individuals experience a mix of self-doubt and confidence at different points in their lives.

Overall, the session offers a clear framework for understanding these patterns and a set of practical tools to build a healthier mindset, strengthen resilience, and sustain performance without compromising wellbeing.

Breaking the Burnout Cycle: Early Intervention Strategies for Workplace Wellness

In this session, participants learn about burnout misconceptions and their impact on health and productivity.  While not officially recognised by the WHO as a medical condition, burnout can trigger serious physical and mental health consequences.

Dr. Claire Ashley outlines five burnout stages: Denial, Honeymoon Phase, Onset of Stress, Chronic Stress, and Habitual Burnout. Attendees learn about early recognition and intervention, discovering that individuals often miss warning signs during the denial phase.  Key recovery strategies covered include regaining control over work-life balance, building supportive workplace relationships, and managing workload to match current capacity. The aim of the session is to empower participants with the skills and knowledge they need as individuals to take control of their stress.