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Which therapy is best for perfectionism?
Cognitive behavioral therapy (CBT) is often used to address perfectionism. This method can demonstrate that perfection is not the end goal of each undertaking. It also helps emphasize flawed beliefs, or biases, a person may have about the things they feel need to be perfect. Individuals with perfectionist personality styles are vulnerable to symptoms of depression, especially when their maladaptive perfectionism becomes clinically significant. Ingrained habits of accepting nothing less than perfection in self and others can leave people of all ages feeling worthless and even suicidal. Perfectionism is especially prevalent in those who experienced childhood trauma, particularly if a child’s parents or caregivers withheld love or affection. In the above instance, children are likely to develop the belief that they must work hard by ‘proving themselves’ or their self-worth to gain love and approval. These authors defined 3 different types of perfectionism: self-oriented, socially-prescribed, and other-oriented perfectionism. Self-oriented perfectionism was defined as attaching irrational importance to being perfect, having unrealistic expectations of one’s self, and holding punitive self-evaluations. This indicated that perfectionism is determined more by nature than nurture and can be attributed to a person’s parents. We found there is a strong genetic component to perfectionism and the association between perfectionism and anxiety, Dr Jason Moser, who led the study, said. Common traits of perfectionists include being highly accurate and diligent in their tasks. Other positive characteristics include accuracy, attention to detail, persistence, conscientiousness, goal-orientation and organization.
Do perfectionists need therapy?
If your perfectionistic tendencies cause you daily distress, it is important to seek help. A therapist or counselor can help you gain new perspectives about yourself and your goals. This may reduce your levels of negative emotion and even help you achieve your goals more efficiently. Causes of Perfectionism Perfectionism can be caused by: A fear of judgment or disapproval from others. Early childhood experiences, such as having parents with unrealistically high expectations. Having a mental health condition associated with perfectionist tendencies, such as obsessive-compulsive disorder (OCD)7. We have fallen into what we can term the Perfectionist Trap, defined as a powerful attraction to perfection shorn of any mature or sufficient understanding of what is required to attain it. It isn’t primarily our fault. A very simple way to start overcoming that perfectionism impulse is to apply the 80/20 rule. Also known as the Pareto principle. The rule says, “80% of the results are coming from 20% of the effort.” It means that when you’ve put 20% of the time working on your task, you’re already 8/10’s done. Fear of failure, disapproval or making mistakes are perfectionists’ nightmares (living nightmares)! They have an irrational belief that all things must be perfect. They cannot adjust their expectations. Failures are fatal.
Is there an antidote to perfectionism?
The antidote to perfectionism, and the beginning of recovery from it, is the dawning awareness that mistakes are things that can be fixed, that they are not signs of personal defect, and that one can be acceptable as a person even if improvements can be made. While not a psychological disorder in itself, perfectionism is linked to anxiety and other mental health issues, such as obsessive-compulsive disorder (OCD). Origins of perfectionism Perfectionistic traits often arise from psychological wounds of childhood. Children who experience emotional trauma, especially the withholding of love from a parent, come to believe that they must prove their worth. Enneagram Type 1. Perfectionists believe they must be good and right to be worthy. Consequently, Perfectionists are conscientious, responsible, improvement-oriented and self-controlled, but also can be critical, resentful and self-judging.
What is the solution for perfectionism?
a) Realistic thinking Because adults with perfectionism are often very critical of themselves, one of the most effective ways to overcome perfectionism is to replace self-critical or perfectionistic thoughts with more realistic and helpful statements. It is a good idea to practise these helpful statements regularly. Perfectionists set unrealistically high expectations for themselves and others. They are quick to find fault and overly critical of mistakes. They tend to procrastinate a project out of their fear of failure. They shrug off compliments and forget to celebrate their success. It can have a negative impact on your self-esteem. Perfectionists see their own self-worth tied in to what they achieve, and they believe that others judge them on this as well. They can never live up to the standards they set for themselves and this can lead to a downward spiral of self-criticism and blame. Toxic perfectionists allow their goals to be set by the outside world. They exaggerate perceived external standards, which builds pressure and anxiety. They secretly worry others will reject them if they fall short. This personality style doesn’t lead to realistic objectives and hard work. Dorsolateral Prefrontal Cortex (DLPFC) The left and right regions of the DLPFC are hypothesized to be differentially associated with perfectionism.
What are perfectionists good at?
Other positive characteristics include accuracy, attention to detail, persistence, conscientiousness, goal-orientation and organization. These traits are why perfectionists often do well in roles where design, math and complex procedures are essential to their tasks. Yes, perfectionism is both a blessing and a curse. Learning to balance between pragmatism and perfection is a difficult act, one that takes time to learn as the perfectionist often acts from a position of high integrity, ethical sensitivity and compelling idealism. It’s not uncommon for high-ability children to also be perfectionists. Whether they worry about getting a drawing exactly right, earning all A’s in school, or feeling helpless in fixing society’s downfalls, approximately 20% of gifted children suffer from perfectionism to the degree it causes problems. Perfectionism is a trauma response that was learned due to our life experiences. Our goal now is to change our own self-talk and our habits. Perfectionism can take a toll on our relationships and even lead to burnout. The opposite of perfectionism is acceptance. Acceptance means accepting yourself for who you are right now. You have to stop comparing your life to someone else’s.