Here’s a simple guide to overcome this problem once and for all Have you ever felt overwhelmed by the need to be perfect in every area of your life? If the answer is yes, know that you are not alone. Many women share this sentiment of holding themselves to high standards, but it’s important to recognize this perfectionism […]
Here is a simple guide to overcome this problem once and for all.
Have you ever felt overwhelmed by the need to be perfect in every area of your life? If the answer is yes, know that you are not alone. Many women share the feeling of holding ourselves to high standards, but it’s important to recognize that perfectionism can be exhausting and harmful to our mental health and well-being.
The Internet exacerbates the problem
According to psychology and mental health researchers, there is a worrying increase in perfectionism among young adults, especially nowadays, where the use of social networks plays a significant role in this phenomenon. “The constant bombardment of idealized images and unattainable standards on social media platforms can contribute to a culture of constant comparison and personal demands, leading to an increase in perfectionism and its negative effects on the mental health of young adults,” underlines the psychologist specialized in neuroscience on human behavior, Sabrina Amaral.
But what is perfectionism?
Identified as a combination of thought and behavior, which requires excessive effort to achieve unattainable standards of excellence in all areas of life, the professional highlights that perfectionism manifests itself in three ways:
- Self-oriented: setting an unrealistic desire to be perfect;
- Other-orientation: means imposing unrealistic standards of perfection on others;
- Socially prescribed: involves the perception of unrealistic expectations of perfection from others.
“It’s as if we are always looking for absolute perfection, whether in work, relationships, physical appearance or any other area,” adds the expert.
According to psychologist Larissa Fonseca, possible psychological causes of perfectionism include anxiety, obsessive-compulsive disorder (OCD), insecurity and low self-esteem. “Environmental factors, such as social pressure, rigid education and traumatic events, also contribute,” he explains.
The expert also points out that the price can be high. “The incessant search for perfection can cause a weakening of self-esteem, procrastination, constant dissatisfaction and difficulty dealing with criticism, negatively impacting the person’s quality of life and emotional well-being.”
How to identify the problem?
It seems simple, but it’s not. This is because this perfectionism is often disguised as a positive quality or personality trait. With this in mind, Sabrina Amaral has listed some signs that you may be struggling with this pattern. Check:
- Excessive self-criticism: Are you too hard on yourself when you make a mistake, even if it’s something trivial?
- Fear of failure: You avoid trying new things for fear of failure or not being good enough
- Procrastination: You put off tasks or projects because you fear you won’t be able to complete them perfectly.
- Constant Comparison: Do you constantly compare yourself to others and feel inadequate when you realize you don’t measure up?
How can I improve perfectionism?
If you identify with any of these signs, it’s likely that perfectionism is affecting your life in some way. So, the psychologist recommends five strategies that can help you overcome it and reduce self-demand.
1.Self-knowledge
Managing your perfectionism also requires identifying triggers that trigger self-critical and self-demanding thoughts. Avoid trusting your first judgment about things and yourself, check the evidence of what is really happening. “Pay attention to the negative filter when evaluating reality, so you can better calibrate your standards with parameters that are as realistic and possible as possible,” he comments.
2. Replace self-criticism with self-compassion
Instead of harshly criticizing yourself for every mistake or imperfection, treat yourself with kindness and understanding. Remember that we all make mistakes and that criticizing yourself will increase your insecurity and kill your creativity in seeking new solutions.
3. Set realistic goals
Instead of seeking absolute perfection in everything you do, set realistic and achievable goals. Break down big projects into smaller tasks and celebrate every progress, no matter how small. “Remember to always celebrate your successes, no matter how small they may seem,” advises Sabrina.
4.Learn from mistakes
Avoid fearing failure, see mistakes as opportunities for learning and growth. Reflect on what you can learn from each experience and use this information to improve in the future.
5. Seek support: Don’t be afraid to ask for help when needed. Seek support from friends, family, or a mental health professional, such as a psychologist, who can help you develop strategies for dealing with perfectionism.
Remember:
Overcoming perfectionism is a gradual process that requires practice and patience with yourself. Be open to learning and growing during this process, keeping in mind that you are more than enough exactly as you are.
Perfectionism x excellence
It’s worth pointing out that there is a difference between striving for excellence and demanding perfection. Adaptive or positive perfectionists set high goals, have very high standards, and work tirelessly to achieve success, while maladaptive perfectionists are failure-oriented. “Adaptive perfectionists want to grow, love to be challenged, and…
solve problems well. Your perfectionist tendencies are a strength, not a weakness,” explains the psychologist.
Change is good!
For Larissa Fonseca, accepting imperfection can reduce stress, promote personal growth and balance mental health. It also helps us develop resilience, self-esteem, creativity and strengthens interpersonal relationships by recognizing that each person is better in some aspects and can teach us, without the feeling of inability or competitiveness. “This process also helps us to have greater understanding and tolerance towards the people around us, recognizing that each individual is doing the best they can considering the circumstances of the moment,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
-1jyajqq3d5lya.jpg "Beirut at Airfryer – A Lanchonete Classic, no mistakes")
