Perfectionism is considered to be in the workplace has always been considered a positive trait. However, it is not always easy to maintain this level to learn without negative consequences. Perfectionism can to anxiety, burnout and a constant feeling of being overwhelmed, especially when time is short and there are a Plethora of tasks.
The good news: fortunately, There are science-based solutions to overcome perfectionism in the workplace. If we understand the causes of perfectionism and practical strategies to combat these causes apply, we can learn to find a balance between the pursuit of excellence, and maintaining a healthy work-life balance.
Perfectionism and snails
In many coaching your Coachees sitting opposite me, have come a long way. You will be appreciated by your superiors, and often end up in my Coaching because they are to be protected. Protected from their own claim, in front of their own often unhealthy controlling practices that are not from a certain hierarchy level to implement.
Sometimes I wish those people would have more to do with snails...
Perfectionism and snails are not on the first glance, have much in common. Perfectionists the pursuit of excellence and are often very self-critical, while snails are rather slow and ponderous.
However, upon closer Inspection, there are quite a lot in common: they Both tend to move at your own pace and don't like to be rush. Both can be very stubborn and not easily led astray let.
However, there are also a crucial difference: While snails enjoy their slow gait, and living life to the fullest enjoy (I suppose at least just once ;-), it can lead to perfectionism to constant pressure and Stress.
Therefore, it is important to reduce the perfectionism a healthy level and to not let him eat, to enjoy life just as a snail its slow movement through the world.
Let us deeper into the science behind the perfectionism dive in and find out how we can overcome him.
The fascinating science of perfectionism
Perfectionism is a remarkable personality trait which is expressed by the tireless pursuit of the highest Standards and perfection. Depending on the severity and type, as it is in everyday life to be implemented, can perfectionism have both a positive and a negative impact on the life of a Person.
Both genetic factors as well as environmental conditions play a role in the development of perfectionism. Interestingly, correlations between perfectionism and personality were found to have characteristics such as Neuroticism and conscientiousness.
A study by Smith et al. (2017) shows that perfectionism can occur in various areas of life, which leads to different challenges. It is crucial to be aware that perfectionism is not a desirable goal in itself.
Perfectionism can be a positive trait, but to States, but also anxiety, depression, and other mental health problems (more on that later). People with perfectionism often have very high expectations of themselves and others, and it does not matter whether you are famous or not.
Some of the famous personalities are perfectionists, are, for example, the Apple co-founder Steve Jobsthe actor Benedict Cumberbatch and the tennis player Serena Williams.
Different forms of perfectionism
Did you know that perfectionism can also occur in different forms? For example, there is the self-oriented perfectionismyou have unrealistic expectations of themselves , and the foreign-oriented perfectionismyou have unrealistic expectations of others.
Another Form of is social perfectionismwhen you want to societal expectations.
There are also interesting facts about how perfectionism is our brain can affect. In a study of various aspects of perfectionism were examined to see how they affect our memory.
Tests were carried out lists, and then the results were compared with a questionnaire to perfection.
The results showed that People were more likely to deal well with it, to be perfectbetter to think of the words remembered than others.
But People with perfectionism feel as a burdenreminded more often of the things that were not really in the list, and were very safe.
People, the sense of perfectionism as a burden, showed a poorer working memory capacity. This suggests that our memory can be affected by perfectionism, need for further research in order to understand how this happens exactly.
But you know that already, right?
I'm a perfectionist:in?
As a perfectionist, would say:often not of that, you have the penchant for Perfection, here are a few behavior, indicating that you (or someone in your environment) is one of the perfectionist:interior:
- excessive corrections to documents or protocols that are already good enough
- excessive Checking of E-Mails or other messages before they are sent
- hours and hours of Refining (mostly graphical Details such as intervals, colors, etc.) of a presentation, rather than to focus on the content
- the refusal of tasks or delegate, out of fear that they are not perfectly done, and criticism, then a hang
- excessive work hours and work load to ensure that every project is perfect, and the (very full) ToDo-list is processed in the best case (and when the ever the case...?!)
- Criticism of other colleaguesbecause they are not so much of a perfectionist how to self, error, and not necessary to do their job "right"
- unnecessary Review of projects that are already completed, in order to ensure that you can be done with a good Conscience the files (or in the documentation, which is never, ever look at someone)
Well, just caught in felt? Well then welcome to the Club of the perfectionists, and perfectionist inside!
And I can understand whether or not their behavior, because there are a number of Benefits that bring high performance to claim as Yours with.
Positive consequences of perfectionism in the workplace
Perfectionism in the workplace also has its advantages (Stoeber & Otto, 2006). Perfectionists often have high expectations of themselves and others, which can lead to better quality of work and higher productivity.
They are also more detailed, organized, and Achieving your goals. You can bite hard and stay with great endurance to it. Often over the years on the same projects, you know, of course, in and out. These employees have often a very high level of self-motivation.
These properties make them valuable employees:in many Professions, such as accounting, law, and medicine.
When you experience the positive effects of perfectionism on the most?
The positive effects of perfectionism can show up most likely, if the requirements of the job are high and a high degree of precision and accuracy require, for example, in Professions such as surgery, Engineering, or science.
In creative Professions, such as art or music or a certain level of perfectionism can lead to a high quality standard.
However, it is important to emphasize that a healthy perfectionism, and the pursuit of peak performance with a reasonable level of self-care and realistic expectations, provides these benefits.
An unhealthy perfectionism increases the risk of Burnout and other negative effects.
And since we claim the negative consequences of high Self -...
The Negative consequences of perfectionism in the workplace
Perfectionism can have a positive impact, but also lead to negative consequences in the workplace (see, e.g., Steiner et al., 2021). Perfectionists suffer, for example, often under a high degree of Stress and Anxiety, what can lead to Burnout and reduced productivity.
People tend to be a perfectionist, have also, in particular, under the pressure of time or a thin evidence base – difficulties in decision-making, since they tend to analyze themselves too much, and to question. This can cause you to miss opportunities, and their work is not progressing.
Perfectionist:interior also difficulties with the cooperation and Teamwork. You can't let go and to trust the same work (or quality). This can lead to perfectionist:seen the inside of your colleagues rejected and isolated, or don't feel understood.
3 Scientifically-based solutions to Overcome perfectionism
Perfectionism is not easy to overcome property. The Patterns and habits are often grown for decades and have the "Affected" (or beneficiaries:the inside?) brought to the place where you are now: often in a company. Therefore, the path is away perfectionism can sometimes be easier with the support from the outside.
With Practice and patience, it is possible to reduce the negative effects of perfectionism. The following science-based solutions can help perfectionist:inside, to overcome their inclination to lead a more balanced and more fulfilling work life.
Option 1: The role of positive self-talk and the reinterpretation of thoughts
Perfectionism can often lead to a nice conversation with the Inner critic, what intensifies fear and self-criticism even further. Studies have shown that positive self-talk and the reinterpretation of thoughts can be an effective means to influence the negative thought cycle and setting positive.
In another study, it showed that positive self can contribute to the discussions with perfectionists to strengthen your self-confidence and reduce your Anxieties.
An approach in this context is often useful is to Create positive affirmations such as "I give my Best," or "I'm proud of my work".
These positive self-talk perfectionist able to back:their thoughts in a positive light and focus on your progress, focus, rather than focusing on your perceived weaknesses or what yet not or done is done. This can help reduce Fears and increase your self-confidence.
Option 2: The importance of self-care, compassion, and Self -
By perfectionist:to practice inner self-compassion and self-care, you can learn the most friendly and understanding face. This can also contribute to positive affirmations and a closer engagement with their own language to calm a negative thought patterns and break through the Inner critic to.
In addition, self-care practices such as Meditation, physical activity, or social interactions may help to reduce your own Stress and improve subjective well-being.
Some studies show that self-compassion is associated with positive psychological effects, like emotional stability, self-acceptance, less anxiety and Depression, and more resilience (Neff & McGehee, 2010; Neff & Germer, 2013). Self is associated with better physical and mental health and can help reduce symptoms of stress care, in turn.
Concrete examples of self-care
A concrete Exercise to self-care, for example, aware of the time for self-schedule and activities, and a joy to prepare and have a relaxing effect. This includes, for example, reading a book, a walk in nature, a Yoga session or a relaxing bath can be part of.
Here are some examples of self-care Exercises that can be in a professional context applied are:
- Set Limits: Perfectionists tend to exceed their own limits and to immerse themselves in their work until they are exhausted. It is important to set boundaries and to take time for rest and Regeneration. For example, with breaks.
- You need to schedule breaks: It is important to take regular breaks in the working day to incorporate, to relax and to recharge your energy. Even short breaks can help to increase focus and productivity. It is best to ask the College:the inside of you breaks regularly to pick up and for each "just Go, I need you here just a Minute" for 5€ for the team to collect.
- Make a list of your achievements: Perfectionists tend to focus on their faults and weaknesses. However, it is equally important to focus on the successes and Strengths. By creating a list of your own successes and regularly check, you can increase your self-awareness and your Motivation.
It is in these practices is to consciously take time for yourself and do something Good for yourself, in order to promote their own physical and emotional health.
Option 3: mindfulness exercises for the removal of perfectionism
Mindfulness involves being aware and Accepting of thoughts, feelings, and bodily sensations without judging or distract yourself.
Mindfulness exercises are a promising approach to support perfectionist:the inside to reduce their negative thought patterns, and their anxiety and improve their ability to be in the Moment (Richards et al., 2010; Chiesa et al., 2011).
Practices such as deep breathing, Meditation or Yoga can help to focus attention on the present Moment, which allows the perfectionist:the inside to regulate your thoughts and emotions better and improve your concentration and creativity.
Studies have shown that mindfulness can contribute to the training of a perfectionist:to reduce Stress, relieve anxiety and increase overall well-being (Khoury et al., 2015; Flett et al., 2003).
Concrete examples of mindfulness in the workplace
Here are some concrete examples of Exercises for mindfulness, the perfectionist can help:inside the workplace:
- Deep Breathing: Breathe consciously and deeply, to calm the body and mind. A few minutes of deep Breathing can help to reduce Stress and tension, and improve focus.
- Physical Movement: Motion usually results in tension and relieve Stress. A short walking break or stretching exercises at your Desk can help to calm the mind and improve the focus. And you can stay relaxed When others laugh at you, this is the pure envy (you do exactly what your health!).
- Mindful EatingTo be : when you eat in the break-conscious, it can help relieve Stress and calm the mind. Take the time to Pause, breathe (again 😉 deeply and enjoy the food-conscious.
- MediationA short meditation exercise can help to calm the mind and improve the focus. There are many different forms of Meditation that are suitable for perfectionists. Mindful Breathing and eating are also types of Meditation.
Implement, test, and experiment – to be a positive experience is to collect the key
The management of perfectionism requires patience and continuous efforts. Instead of letting the fear of making mistakes paralyze you should be based on scientifically-based strategies and have the courage, new approaches to the test, take risks, and to draw valuable lessons from their experiences.
You start with small, manageable steps, and you get used to it, to not acknowledge your progress, even if they are perfect. This allows you to strengthen your self-confidence and your Fears will gradually degrade.
You learn to celebrate your successes and focus on your Strengths and to focus instead of constantly on their weaknesses. Through the application of these techniques, you can eventually develop a healthier attitude towards perfectionism, improve their quality of life and your personal and professional goals.
Conclusion
Perfectionism in the workplace can be a double-edged sword – it can lead to great work, but also to Burnout and constant Overwork. Fortunately, there are solutions! Positive self-help exercises, discussions, self-compassion and Mindfulness to relieve anxiety and to increase the well-being. It is a process, but it pays to find a balance between peak performance and a healthy life.
Literature
Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical Psychology Review, 31(3), 449-464.
Flett, G. L., More, A., Davis, R. A., & Hewitt, P. L. (2003). Dimensions of perfectionism, unconditional self-acceptance, and depression. Journal of rational-emotive and cognitive-behavior therapy, 21, 119-138.
Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519-528.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28-44.
Neff, K. D., & McGehee, P. (2010). Self-compassion and psychological resilience among adolescents and young adults. Self and Identity, 9(3), 225-240.
Richards, K., Campenni, C., & Muse-Burke, J. (2010). Self-care and well-being in mental health professionals: The mediating effects of self-awareness and mindfulness. Journal of Mental Health Counseling, 32(3), 247-264.
Smith, M. M., Sherry, S. B., Ray, C., Hewitt, P. L., & Flett, G. L. (2021). Is perfectionism a vulnerability factor for depressive symptoms, a complication of depressive symptoms, or both? A meta-analytic test of 67 longitudinal studies. Clinical psychology review, 84, 101982.
Steinert, C., Heim, N., & Leichsenring, F. (2021). Procrastination, perfectionism, and other work-related mental problem: prevalence, types, assessment, and treatment—a scoping review. Frontiers in Psychiatry, 12, 736776.
Stoeber, J., & Otto, K. (2006). Positive conceptions of perfectionism: Approaches, evidence, challenges. Personality and Social Psychology Review, 10(4), 295-319.
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