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Perfectionism is an attitude or belief that drives us to strive for excellence in all aspects of our life. It can be a powerful tool that drives us to achieve great things, but when taken too far, it can become an obstacle that stands in the way of our success and happiness. Perfectionism can lead to a constant feeling of never being “good enough” and a fear of failure. It can also lead to increased stress and anxiety, as well as feelings of low self-esteem and worthlessness. This article will explore what perfectionism is, what causes it, its effects on mental health and well-being, and some practical strategies for overcoming this debilitating condition.
What Is Perfectionism?
At its core, perfectionism is the pursuit of setting incredibly high standards for oneself or others. The irrational belief often accompanies that anything less than perfect will be considered a failure or cause shame or disappointment. Perfectionists tend to put tremendous pressure on themselves to live up to these standards, often leading them down a path of unhealthy behavior such as procrastination or overworking themselves to reach their goals.
Causes Of Perfectionism
There are numerous factors that may contribute to someone developing perfectionist tendencies, including genetics, environment, culture, upbringing, relationships, etc. Some people may simply have higher expectations for themselves due to their upbringing or personal beliefs. In contrast, others may develop unhealthy perfectionist tendencies due to criticism from parents or peers during childhood, leading them to become overly critical of themselves as adults. A common trait among perfectionists is the need for approval from others; this often leads them down a spiral where they constantly feel like they must prove themselves in order to receive positive feedback from those around them.
Effects Of Perfectionism On Mental Health And Wellbeing
The need for perfection can have detrimental effects on mental health and well-being if left unchecked. People who struggle with perfectionism are more likely to suffer from anxiety and depression due to their unrealistic expectations and fear of failure. Furthermore, this type of mindset often leads people into states where they feel overwhelmed by the pressure they put on themselves, which then leads them to feel like nothing they do is ever good enough – resulting in low self-esteem and feelings of worthlessness.
Practical Strategies For Overcoming Perfectionism
If you’re struggling with perfectionism, there are a few practical strategies that can help you overcome it:
Set Realistic Goals For Yourself
Setting realistic goals for yourself is essential to overcoming perfectionism and pursuing success in life. Realistic goals should be achievable and within reach while still pushing you to strive for improvement. It can be easy to set unrealistic expectations, which can lead to frustration and disappointment when those goals are not met. However, by being more mindful of your goals and the steps necessary to achieve them, you can set yourself up for success without getting overwhelmed.
Practice Self-Compassion
Self-compassion is a key factor in overcoming perfectionism and managing your mental health. Instead of criticizing yourself for mistakes or setbacks, take the time to show yourself kindness and understanding. Reframe negative thoughts in a more positive light and remind yourself that it’s okay to make mistakes – this will help ease the burden of unrealistic expectations you may have placed on yourself.
Make A List Of Your Successes
Making a list of your successes is an important activity for anyone who struggles with perfectionism. Not only does it help remind you of what you have already accomplished, but it can also give you the motivation and confidence to keep pushing forward. Creating a list of your successes can help break down the cycle of perfectionism by reminding yourself that you are capable and that mistakes happen.
Take Risks And Try New Things
Sometimes the fear of failure can be paralyzing, but it’s important to remember that taking risks and trying new things is essential to growth. Stepping out of your comfort zone can help you gain confidence in yourself and also teach you valuable lessons along the way. By learning to accept imperfections and appreciate the journey rather than focusing solely on the end result, you can start to develop a healthier outlook and overcome perfectionism.
Celebrate Small Victories
Acknowledging small successes is an important part of combating perfectionism and promoting positive mental health. It gives us the motivation to keep pushing forward and helps us view our successes in a more positive light despite any setbacks or mistakes that may have been made along the way. By recognizing our accomplishments, no matter how small, we can start to build confidence and break down the cycle of perfectionism.
Identify What You Can Control
Perfectionists often have a hard time accepting that they can’t control everything in life, leading to feelings of frustration and anxiety. Learning to identify what you can control and focus your energy on these aspects instead can help alleviate some of the pressure you feel from striving for perfection.
Recognize When Things Are Out Of Your Control
On the flip side, it’s also important to recognize when things are out of your control. Perfectionists often struggle with accepting that they can’t always do everything perfectly, leading to feelings of failure and disappointment. Accepting that some things are beyond our control and that mistakes happen is an essential part of overcoming perfectionism and improving mental health.
Learn How To Be Kinder To Yourself
When it comes to overcoming perfectionism, learning how to be kinder to yourself is an essential part of the process. Instead of looking at mistakes as failures, try to reframe them positively and remind yourself that everyone makes mistakes. Allowing yourself grace and understanding can help you build confidence and break down the cycle of perfectionism. Lastly, remind yourself that it’s okay to take a break and give yourself the time and space you need to recharge. Taking care of your mental health is just as important as taking care of your physical health – so make sure to prioritize both!
Find Healthy Outlets For Stress
Finding healthy outlets for stress is an important part of overcoming perfectionism and managing mental health. This could be anything from exercising, practicing mindfulness, or taking a break to do something you find enjoyable. Finding the right balance between work and relaxation can help alleviate some of the pressure you feel from striving for perfection and help put things into perspective.
Build Healthy Relationships
Having a dependable support system is vital for conquering perfectionism and mentally staying healthy. Building healthy relationships with friends, family members, or even a therapist can help give you the validation and understanding you need to break down the cycle of perfectionism. Additionally, being able to talk about your feelings in a judgment-free environment can help provide a sense of comfort and security.
Reassess Your Priorities
When it comes to overcoming perfectionism, it’s important to reassess your priorities and focus on what truly matters. This could be anything from setting achievable goals that are in line with your values or simply learning how to appreciate the journey rather than focusing solely on the end result. By recognizing where you can make changes and adjust your expectations accordingly, you can start to break down the cycle of perfectionism and build confidence.
Focus On Progress, Not Perfection
It’s important to remind yourself that progress is more important than perfection. Instead of focusing on trying to be perfect, focus on improving and growing each day. This will help you start to view successes in a more positive light and build confidence in your abilities despite any mistakes or setbacks that may have been encountered along the way.
Seek Help When Needed
It’s important to remember that it’s OK to ask for help or advice when you need it. You don’t have to go through life alone – reaching out to friends, family members, or mental health professionals can help provide you with the understanding and guidance you need to get through tough times.
Ultimately, by making a conscious effort to recognize when things may be out of your control, practicing more self-kindness, finding ways to manage stress in healthy and productive manners, building strong relationships with others around you for support, as well as reassessing your priorities – the cycle of perfectionism can be broken down and improved upon. With perseverance and determination comes progress!
