Recognising and reducing perfectionism

Reflective pause:

In which ways does my pursuit of perfectionism impact my productivity, well-being, and relationships? How can I cultivate a healthier balance between striving for excellence and accepting imperfection?

Although striving for excellence is commendable, it can be problematic when perfectionism undermines our mental health, relationships, and overall quality of life. Achieving a balance between pursuing excellence and accepting imperfection is essential for health and social care practitioners to set realistic goals, practice self-compassion and maintain wellbeing. 

To manage perfectionism, it is important to recognise it in ourselves and others. Perfectionism is a tendency to:

• Set unrealistically high standards for our performance with a meticulous attention to detail.

• Tie our self-worth and sense of fulfilment directly to our achievements and success. 

• Be excessively committed to work, work long hours and be reluctant to take time out.

• Evaluate our performance critically but be hypersensitive to criticism from others.

• Experience imposter syndrome, characterised by persistent feelings of inadequacy, self-doubt, and the fear of being exposed as a ‘fraud’ despite evidence of our success or competence.

• Procrastinate and ruminate about our performance.

• Be reluctant to delegate tasks or trust others to meet our own standards. 

• Struggle with work and personal relationships due to rigidity or overly high standards.

• Find it difficult to acknowledge and celebrate our achievements.

• Experience high levels of stress and anxiety due to self-imposed pressure to meet our unrealistic standards and expectations.

Three types of dysfunctional perfectionism have been identified (Hewitt & Flett, 1991):

• Self-oriented perfectionism: Setting exceedingly high standards for oneself and being highly self-critical when they are not met.

• Other-oriented perfectionism: Imposing high standards and expectations on others and being critical of their performance.

• Socially prescribed perfectionism: Perceiving external pressure from others to meet unrealistic standards of performance. 

Research suggests that health and social care practitioners are particularly susceptible to dysfunctional perfectionism, which can be a major cause of stress and burnout (Filipkowski et al., 2021; Melrose, 2011). This arises from various factors, including the ‘high stakes’ nature of their work (where even small errors can have major consequences), the need to adhere to high standards of professional conduct, ethics and competence, as well as a profound sense of responsibility for the welfare of people who access services. 

Research with health and social care practitioners has found that perfectionism is a significant risk factors for burnout, especially among less experienced social work practitioners (Kinman & Grant, 2022; Martin et al., 2022). It is therefore important to recognise it and manage it carefully. Overcoming perfectionism in the workplace involves adopting strategies to challenge perfectionistic tendencies and cultivate a healthier approach to tasks and goals. Here are some steps to help you do so:

• Aim to be good enough: Set realistic goals for yourself, breaking larger tasks into smaller manageable steps to avoid feeling overwhelmed. Focus on progress rather than perfection and celebrate your accomplishments. 

• Challenge negative thoughts: Practice identifying and challenging perfectionistic thoughts and beliefs. Replace self-critical or all-or-nothing thinking with more realistic and compassionate self-talk. Remind yourself that mistakes are a natural part of the learning process.

• Prioritise tasks: Focus your time and energy on tasks that have the greatest impact on your goals or objectives and be prepared to delegate or let go of tasks that are less essential.

• Practice acceptance: Accept that perfection is unattainable and it is OK to make mistakes or experience setbacks. Embrace imperfection as a natural part of the human experience and an opportunity for growth and learning.

• Set (and maintain) boundaries: Establish clear boundaries between work and personal life to prevent burnout and maintain well-being. Allow yourself to disconnect from work during non-work hours and prioritise self-care activities that replenish your energy.

• Seek feedback: Rather than fearing criticism, actively seek feedback out as an opportunity for growth and improvement. View feedback as valuable input rather than a reflection of your worth or competence.

• Practice self-compassion: Treat yourself with kindness and compassion, especially when you make mistakes or encounter challenges. Acknowledge your efforts and achievements and be gentle and forgiving with yourself during times of difficulty.

• Focus on progress: Shift your focus from achieving perfection to making progress and learning from experience. Embrace a growth mindset that values effort, resilience, and continuous improvement.

• Delegate tasks: Recognise that you do not have to do everything yourself. Delegate tasks to others when appropriate and trust in their abilities to contribute to the team’s success.

• Seek support: If perfectionism is significantly impacting your wellbeing or work performance, seek support from colleagues, mentors, or mental health professionals. Talking to others can offer valuable perspective and encouragement.

Other strategies in FWB5 Self-care and Wellbeing will be helpful in tackling dysfunctional perfectionism, particularly managing unproductive thinking (Core Action) and being more self-compassionate (Core Action and Quick Win).