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Understanding Perfectionism
According to Hamachek (1978), perfectionism can be divided into two main types: adaptive (“normal”) and maladaptive. Adaptive perfectionism involves setting high standards that are achievable and rewarding. Individuals with adaptive perfectionism find joy in their efforts and are generally more resilient to setbacks. They thrive on the process as much as the outcome, which can enhance their overall performance and well-being.
In contrast, maladaptive perfectionism involves setting unrealistic standards that lead to chronic stress, self-criticism, and dissatisfaction. Maladaptive perfectionists are driven by a fear of failure rather than the joy of achievement. This fear can lead to procrastination, as the individual may delay tasks to avoid making mistakes. It often results in missed opportunities and stagnation, affecting both performance and well-being.
How Perfectionism Develops
Perfectionism often emerges from a complex interplay of genetic predispositions, environmental upbringing, and psychological predispositions. In their book, "When Perfect Isn't Good Enough," Antony and Swinson (2009) delve into several pivotal factors influencing its development.
Childhood experiences serve as foundational elements shaping perfectionistic tendencies. Antony and Swinson (2009) highlights how high parental expectations, coupled with critical parenting styles, and early experiences of success, lay the groundwork for perfectionism. Children who receive praise solely for their high achievements or face harsh criticism for their mistakes may internalize the notion that their worth is contingent upon flawlessness.
Moreover, societal and cultural influences exert considerable pressure in fostering perfectionism. Antony underscores the impact of societal norms and cultural expectations, particularly in environments that highly prioritize achievement and success. Within such contexts, individuals may feel compelled to conform to these stringent standards to garner acceptance and validation.
Furthermore, personality traits also contribute significantly to the manifestation of perfectionism. Antony and Swinson (2009) identifies traits such as conscientiousness and neuroticism as key drivers. Individuals who possess a predisposition towards meticulousness and self-criticism are more susceptible to adopting perfectionistic tendencies as they navigate through life's challenges.
"Perfection is not attainable, but if we chase perfection, we can catch excellence." - Vince Lombardi
Impact on Performance
Perfectionism's impact on performance varies significantly between its adaptive and maladaptive forms. Adaptive perfectionism can enhance performance by fostering a drive for continuous improvement. This type of perfectionist embraces challenges and persists through difficulties, often leading to greater accomplishments.
However, maladaptive perfectionism hinders performance. The constant fear making mistakes or not meeting high standards can paralyse individuals, causing procrastination and inefficiency. Ong and Twohig’s (2022) observations show that perfectionists may delay tasks until they are perfect, often at great personal cost. This paralysis can lead to missed deadlines and decreased productivity, ultimately affecting career growth and personal satisfaction.
"Perfectionism is not a quest for the best. It is a pursuit of the worst in ourselves, the part that tells us that nothing we do will ever be good enough." - Julia Cameron
Impact on Well-being
Maladaptive perfectionism exacts a heavy toll on individuals' well-being, precipitating significant mental and physical repercussions (Antony & Swinson, 2009; Egan et al., 2011; Ong & Twohig, 2022). The impacts extend across various domains:
In terms of mental health, chronic anxiety is a predominant feature among perfectionists (Ong & Twohig, 2022). The incessant apprehension stemming from the fear of making mistakes or falling short of self-oriented and socially prescribed high standards engenders persistent worry, tension, and a looming sense of dread. Researchers found that worrying about making mistakes was the primary factor linking perfectionism to mental health issues such as eating disorders, OCD, and depression (Sassaroli et al., 2008).
Moreover, maladaptive perfectionism frequently precipitates depressive symptoms (Egan et al., 2011; Levine et al. 2019; Shafran et al., 2002; Yoon & Lau, 2008). The perpetual self-criticism and dissatisfaction inherent in perfectionistic tendencies often culminate in feelings of hopelessness and despair, exacerbating the individual's emotional distress.
According to Mandel et al. (2015), continuously striving for perfection, particularly from the maladaptive expression, can cause ongoing stress and make daily stressors feel more intense. This stress can impact all areas of life, leading to irritability, difficulty concentrating, and a constant sense of being on edge, as well as contributing to the development of long-term mental health issues such as depression and anxiety.
In addition to the aforementioned mental health challenges, research indicates that perfectionism is also a risk and sustaining factor for eating disorders and Obsessive-Compulsive Disorder (OCD) (Egan et al., 2011).
Antony and Swinson (2009) suggests that the physical toll of perfectionism is equally profound. Sleep disturbances, such as insomnia, frequently plague perfectionists due to the incessant worry and rumination. Consequently, individuals grapple with compromised sleep quality, leaving them fatigued and ill-equipped to contend with daily stressors.
Furthermore, the cumulative effects of mental strain and disrupted sleep patterns contribute to chronic fatigue, impairing individuals' physical and cognitive functioning.
Additionally, the somatic manifestations of perfectionism, including headaches, muscular tension, and gastrointestinal disturbances, underscore the intricate interplay between psychological and physiological well-being.
In their relentless pursuit of flawlessness, perfectionists often sacrifice fundamental aspects of self-care, such as adequate rest and social engagement, under the misguided belief that such sacrifices are requisite for success. Paradoxically, these self-imposed sacrifices exacerbate their stress and anxiety, perpetuating a vicious cycle of striving and suffering (Ong & Twohig, 2022).
Strategies to Manage Perfectionism
To manage perfectionism, consider these three actionable steps:
Practice Mindfulness and Self-Compassion: Starting a mindfulness practice can help you become aware of your critical inner voice and respond with self-compassion. Instead of harsh self-criticism, you can treat yourself with kindness and understanding, just as you would with a friend facing similar challenges. Remind yourself that mistakes are part of the learning process and don't define your worth. This shift in perspective can significantly reduce the emotional burden of perfectionism.
"I've missed more than 9000 shots in my career. I've lost almost 300 games. Twenty-six times, I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." – Michael Jordan
Set Realistic Process-Oriented Goals: Instead of focusing solely on outcomes, you could set goals based on the process. Start by breaking down tasks into smaller, achievable steps and celebrate progress rather than fixating on perfection. This means valuing the effort and progress made during training, practice, and performance, regardless of the final result. This shift in focus promotes a healthier mindset and reduces the pressure to excel in every aspect.
"Success is a journey, not a destination. The doing is often more important than the outcome." - Arthur Ashe
Seek Support: Don't hesitate to seek support from mentors/coaches, psychologists, or your meaningful ones. Sometimes seeking support from a psychologist can become crucial. Consider seeking help from psychologists or therapists who specialise in cognitive-behavioural therapy (CBT) or acceptance and commitment therapy (ACT), both of which have been shown to be effective in treating perfectionism. These professionals can provide personalized support, tailored interventions, and a safe space to explore underlying issues contributing to perfectionistic tendencies.
References
Antony, M. M., & Swinson, R. P. (2009). When perfect isn’t good enough: Strategies for Coping with Perfectionism. New Harbinger Publications.
Egan, S. J., Wade, T. D., & Shafran, R. (2011). Perfectionism as a transdiagnostic process: A clinical review. Clinical Psychology Review, 31(2), 203–212. https://doi.org/10.1016/j.cpr.2010.04.009
Hamachek, D. E. (1978). Psychodynamics of normal and neurotic perfectionism. Psychology: A Journal of Human Behavior, 15(1), 27–33. http://en.journals.sid.ir/ViewPaper.aspx?ID=172709
Hewitt, P. L., & Flett, G. L. (2002). Perfectionism and stress processes in psychopathology. In American Psychological Association eBooks (pp. 255–284). https://doi.org/10.1037/10458-011
Hewitt, P. L., Flett, G. L., & Ediger, E. (1996). Perfectionism and depression: Longitudinal assessment of a specific vulnerability hypothesis. Journal of Abnormal Psychology, 105(2), 276–280. https://doi.org/10.1037/0021-843x.105.2.276
Levine, S. L., Green-Demers, I., Werner, K. M., & Milyavskaya, M. (2019). Perfectionism in adolescents: Self-Critical perfectionism as a predictor of depressive symptoms across the school year. Journal of Social and Clinical Psychology, 38(1), 70–86. https://doi.org/10.1521/jscp.2019.38.1.70
Mandel, T., Dunkley, D. M., & Moroz, M. (2015). Self-critical perfectionism and depressive and anxious symptoms over 4 years: The mediating role of daily stress reactivity. Journal of Counseling Psychology, 62(4), 703–717. https://doi.org/10.1037/cou0000101
Ong, C. W., & Twohig, M. P. (2022). The anxious perfectionist: How to Manage Perfectionism-Driven Anxiety Using Acceptance and Commitment Therapy. New Harbinger Publications.
Sassaroli, S., Lauro, L. J. R., Ruggiero, G. M., Mauri, M. C., Vinai, P., & Frost, R. (2008). Perfectionism in depression, obsessive-compulsive disorder and eating disorders. Behaviour Research and Therapy, 46(6), 757–765. https://doi.org/10.1016/j.brat.2008.02.007
Yoon, J., & Lau, A. S. (2008). Maladaptive perfectionism and depressive symptoms among Asian American college students: Contributions of interdependence and parental relations. Cultural Diversity & Ethnic Minority Psychology, 14(2), 92–101. https://doi.org/10.1037/1099-9809.14.2.92
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