Are you one of those people who likes to do all things perfectly, even the smallest things? You even notice that you delay certain things, you postpone certain deadlines in your life because things just aren’t perfect yet. This comes with a lot of disadvantages and negative impacts on you because oftentimes, your expectations or standards are impossible to match.
The Cleveland Clinic Health Essential states that perfectionism is not a medical diagnosis, however, it is a personality trait that is characterised by high expectations and standards, together with a desire for excellence in activities and difficulties. The clinic states that perfectionists put a lot of pressure on themselves and when things don’t go their way they develop self-doubt, low self-esteem, and even depression.
The clinic above suggests that the cause of this personality trait revolves around the increased global connection that has exposed us to higher standards of perfection and ended up making us compare ourselves to ideals we previously didn’t have access to.
Happiful, an online magazine that focuses on mental health and wellbeing, gave a few hacks one can use to break free from the shackles of perfectionism. Here are they:
Journal your thoughts: To spot tendencies of perfectionism in your job, parenting, or other areas of your life, the publication above advises that you keep a thought diary. “Keep a journal of notable events and stressors, including sleep deprivation or disagreement, to help you recognise possible lifestyle adjustments.”
Delegate: It is advised that you acknowledge that you might not have all the talents needed to get the best results. Happiful suggests that you make an effort to better yourself and ask a couples therapist for assistance to offload pressure from your shoulders. “Try assigning little chores to family members, coworkers, or specialists. This exercise teaches you to be accepting of other people’s methods.”
Take a break: If you push yourself too hard without taking pauses, perfectionism can be dangerous. Georgina Sturmer, a counsellor, advises establishing deadlines for assignments and practicing self-compassion through internal or journaling self-talk.
Practice acceptance: According to the above-mentioned publication, to preserve a positive sense of self and lessen the negative effects of unforeseen circumstances, one must practice acceptance and change by focusing on different aspects of life, such as swimming, painting, or reading.
Have healthy boundaries: Happiful also advices that it helps to set clear deadlines, appropriate boundaries, and self-accountability to help you fight perfectionism at work. “Have discussions with your employer to express your desire for limits on calls and emails made after regular business hours.”
Also see: Managing a friendship with someone who has ADHD
