How Perfectionism Leads to Burnout—and What You Can Do About it
"What is perfectionism?
While there’s no single formal definition of perfectionism, a number of statements characterize the mindset, including these:
- “I try to do everything as well as possible”
- “I put high standards on myself and most things I take on”
- “I push myself to be the best at most things I do”
- “I commit myself to most things I take on.”
The good news is that perfectionism is not an intractable trait.
Rumination over past errors is another emotional land mine for perfectionists
- Ditch ruminations about past events, doubts, and self-recriminations. If you feel you absolutely must worry, try a sort of capsule technique in which worrying is confined to a certain amount of time per day—say 20 minutes. At other times, try thought-stopping techniques like wearing a rubber band around one wrist and snapping it when rumination starts to surface.
Perfectionists can also work on improving their real-time, in-the-moment tolerance for flaws or imperfections.
- Admitting errors as they happen—both inwardly and, if necessary, outwardly to a supervisor who might need to know of the mistake—is anathema for the perfectionist. But being able to do so helps build the perfectionist’s emotional immune system, making it less susceptible to torment over having done a less-than-flawless job.
Perfectionism can also be turned outward—with perfectionists finding fault not just with themselves, but with others.
- Show co-workers and loved ones the same forgiveness and grace perfectionists ought to be showing themselves. Psychologist Dennis Stolle, senior director of applied psychology for the American Psychological Association, echoes this idea, citing the perils of other-directed perfectionism—whether it’s a parent demanding only the best from a child in sports or a boss holding employees to the same unforgiving standards."
Read the full article on Time
✨Takeaway: While no one is immune, perfectionists are particularly vulnerable to burnout. However, perfectionism is not an intractable trait, and there are techniques to help. These include cognitive reshifting, improving real-time tolerance for flaws, admitting errors as they happen, and finding fault not only with oneself but with others.
✨Reflection: Are you a perfectionist? If so, do you feel you tend to get burned out easy?
#Perfectionism #Burnout #Work #Health #MentalHealth
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At times I feel that I'm a perfectionist and want to make sure that I'm perfect for things to come up in life. But also remind myself that our weakness can be our strengths to others that are around us.
@Asher
I feel the same way!
It's nice to have a balance of everything💜
I am a huge perfectionist. It’s exhausting. I’ve found only one way around it for me…stop trying so hard, pay attention to my behaviors, and be okay with not being perfect. The idea is to remember that no one is perfect and no one likes a know-it-all, especially one who offers unsolicited advise or talks over people with “solutions” when listening is more appropriate. Really, this has taken a major effort for me to be extra mindful, to be easier on myself, and to celebrate incomplete achievements!! That’s really a new one for me and has been so helpful. I can never be perfect bc there is no perfect human. 💜
@yardcarrot
It's great that you have found a way to manage it that works for you!
Striving for perfection can be so unrealistic and unattainable.
So, I think celebrating incomplete achievements is a lovely way to acknowledge progress and maintain motivation.💜
I just found this article. There is some really good information in here. As a perfectionist, I find that I get upset easily at others if they make a mistake that ultimately effects me and the work I do. I need to work on not feeling that way. One of the biggest thing that helps me when I'm at work is knowing that my supervisor is ok with it if I make a mistake. She knows I'm a perfectionist and how it effects me and my frame of mind if things aren't up to the standard I think they need to be at. She will remind me that its ok if things happen, as long as it doesn't become a regular occurrence. She tells me all the time that people are human, mistakes are made and that is how we learn. While this isn't the "perfect" solution to being a "perfectionist", it is helpful. It still doesn't "negate" the fact that I want things a certain way. I have a lot to work out in this part of my life.
@CyclingThroughLife
I absolutely love that she gives you reassurance that it is okay. - because it is!!
That assurance and acknowledgment can really go a loooong way!! (:💜
I think this is a well written article and yes, I’m a perfectionist, but who isn’t these days. We’re all pushed to be in school and at work. I’m burnt out and I do burn out really easy, but everyone I know is and there’s nothing we can do about it. Work can reach us 24/7 and they usually do.
@akay06
The world can indeed be very fast paced these days. I totally get how it can feel helpless somedays. However, I do feel that there are ways to address burnout though. For me, it really helps to have a day dedicated to self-care and learning to set boundaries. I hope you can find what works for you! <3 💜
@innateJoy9602
thank you for this informative Community Post! i actually relate to being a perfectionist, i am a perfectionist by my own personal character and i always aim to be the best at whatever task i am trying to accomplish. this is not always a good thing, though...
being too much of a perfectionist, just like too much of anything in this World or life, can lead to detriment and degrading of different aspects of our lives that can be very harmful. so, we have to learn how to be the best we can be while not being extreme.
@NewYorker11
Same here! I agree with you - While it can have its upsides, being a perfectionist can have its downsides when it becomes too extreme. Finding that middle ground where you can excel without causing harm to yourself is key! (: 💜
I was a perfectionist and a workaholic and I burned out 5 years ago like a torch. I was doing three, sometimes four jobs at the same time and I was trying to be the best at each of them.
I couldn't do any work for three years, I was lucky I went on maternity leave.
Now I'm a perfectionist with boundaries. I don't put the same pressure on myself as in the past and I also consciously regulate the pressure I put on my children.
Yeah,I excelled at everything I did and was happy to I did. But it wasn't worth it.
Also, I tortured myself with every mistake I made in the past. Now I can move on. What I'm still learning and working on is knowing how to say 'no'. It's really important to prioritize and say 'no' to opportunities to prevent burning out.
@mish3l
Oh wow! 3-4 jobs at a time is overwhelming! I am glad you were able to give yourself some time to step back and reevaluate.
Self-compassion, learning to move on, and boundaries are all wonderful things to keep in mind to be able to maintain a healthy balance with perfectionism!
I am with you on learning to say “no” more. It’s a journey but we will get there (: <3💜
Yeah it wasn't all full jobs and it wasn't all the time but it was still too much. Full time teacher and scientist on Uni, programming courses trainer, Japanese teacher and programmer on projects.
Back then I wasn't thinking about it, I just enjoyed every one of them. And we needed the money so I did it all somehow. Now I'm looking at myself and telling myself I was so crazy 🤦♀️😅
Thanks for your support 🤗🥰
