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On the 1976 Olympics in Montreal, the 14-year-old Romanian gymnast Nadia Comăneci achieved one thing unprecedented: She carried out a flawless routine on the uneven bars, turning into the primary individual ever to attain an ideal 10 on the Olympics. She confirmed that the pursuit of perfection can result in exceptional achievements.

Perfectionism is a character trait that’s extra widespread in sure professions, comparable to prime athletes, musicians, and medical specialists (Lemaire 2014; Perfectionism in Sport and Dance 2014; Skoogh 2019). A live performance pianist who can flawlessly play a Rachmaninov piano concerto receives thunderous applause. Likewise, a surgeon who works with precision and consideration to element is much less prone to make errors throughout surgical procedure. Perfectionism is usually appreciated as a top quality. It is subsequently not stunning that perfectionism in society, significantly amongst younger individuals, has been on the rise for years (Curran and Hill 2019).

Nonetheless, there’s a darkish facet to perfectionism. It’s related to a variety of each psychological and bodily well being points. People with excessive ranges of perfectionism typically expertise despair, social nervousness issues, habit, burnout, and sleep issues (Limburg 2017; Ocampo 2020). Furthermore, it will increase the chance of bodily situations comparable to migraines, hypertension, coronary heart illness, bronchial asthma, and continual ache [Table 1] (Ocampo 2020; Molnar 2017).

Desk 1. Penalties of Perfectionism

Supply: A. Schröder

Given the rising societal emphasis on perfectionism, this pattern is prone to end in extra individuals experiencing well being issues. The essential query is: How can we strike a steadiness between the completely different features of perfectionism? The brief reply is that we must always intention for what I name the “candy spot of perfectionism.” However how can we obtain that?

The Completely different Types of Perfectionism

To establish this candy spot, we first want to grasp the completely different types of perfectionism. Perfectionism may be divided into two dimensions: perfectionistic issues (PC) and perfectionistic strivings (PS) (Stoeber and Otto 2006).

Desk 2. Sorts of Perfectionistic Habits

Supply: A. Schröder

Perfectionistic issues (PC) contain doubts about selections and actions, concern of creating errors, and worrying about how others decide them. People with excessive PC are sometimes affected by self-doubt and base their self-worth on whether or not they obtain particular targets or what others consider them [Table 2]. One of these perfectionism is commonly described as socially prescribed perfectionism.

It is evident that every one of this contributes to many adverse social interactions and stress-related signs. Excessive ranges of PC are related to varied well being issues: it will increase the chance of burnout, nervousness issues, and despair (Limburg 2017). The much less PC you may have, the more healthy you might be prone to be.

Perfectionistic strivings (PS), alternatively, revolve round pursuing perfection. Folks with excessive PS set extraordinarily excessive targets and are extremely organized. PS is primarily self-oriented perfectionism and seems to advertise good well being. That is in step with the findings of many research: A excessive diploma of PS results in extra constructive feelings, higher well being, and a diminished danger of burnout (Sirois 2016; Childs 2010). The connection, subsequently, seems to be linear in the wrong way: Extra PS results in much less sickness.

Nonetheless, there’s one thing contradictory at play right here. Different research recommend that top ranges of PS may very well enhance the chance of despair and nervousness issues. Furthermore, excessive ranges of PS are sometimes noticed in people with consuming issues (Limburg 2017).

How do these seemingly contradictory findings align? I suggest that the connection between PS and well being follows a U-shaped curve [see Figure 1]. Which means each too little and an excessive amount of PS could also be unhealthy.

Too little PS results in an absence of initiative and lack of enchancment for these experiencing well being points. With out setting targets, progress is hindered, and signs persist. Nonetheless, extreme PS can be detrimental, because it can lead to unrealistically excessive targets, frequent failures, despair, crossing one’s limits, and, subsequently, extra well being points (Hill 2004; Hill 2016). It’s essential to strike a steadiness, not having an excessive amount of or too little PS.

The place Is the “Candy Spot”?

Everybody has a sure diploma of each PC and PS—so how are they interrelated? There’s proof that the presence of each excessive PC and excessive PS acts as a catalyst (Hill 2016). Which means the mix of each results in much more well being points. PC alongside PS intensifies issues, appearing as a multiplier for well being issues.

To achieve the “good” stage of perfectionism, then, it’s important to not have an excessive amount of or too little PS, together with a low stage of PC. That is the “candy spot of perfectionism” [see Figure 1].

Determine 1. The Candy Spot of Perfectionism

Supply: A. Schröder

The way to Attain the Candy Spot

Now that we all know what to give attention to, the query is: How can we get there? The reply is complicated, as a result of particular person traits are intertwined with broader societal developments. These embody the rising emphasis on societal achievements, which inspires competitiveness and individualism. In an atmosphere that extremely values perfection, group, and the discount of errors, people with perfectionistic tendencies are additional pushed towards perfectionism. Such societal developments are tough for people to affect.

Nonetheless, it is rather attainable to scale back one’s personal perfectionistic tendencies. To take action, it’s essential to establish steps that people can take to raised steadiness their very own perfectionism. For my part, the next 5 pillars can function pointers:

1. Perception: Achieve perception into your individual types of perfectionism. Is it primarily a excessive stage of PC? Or is there additionally an extra of PS? It is necessary to grasp how this perfectionism is linked to your self-worth. Is it about attaining lofty targets or in search of approval from others? Recognizing perfectionistic conduct may be useful [Table 1]. As an illustration, is there proof of overworking and extreme consideration to element? This may increasingly point out a excessive stage of PS. Alternatively, is there extra procrastination, self-doubt, and avoidance of duties? Such behaviors could level to excessive PC.
2. Kindness: Be sort to your self, in the way you assume and discuss your self. Perfectionism typically comes with excessive and strict requirements, the place failing to fulfill them ends in self-criticism. Though setting excessive targets is helpful, adverse self-critique is rarely useful (Werner 2019).
3. Vulnerability: Dare to be weak. Doubt and uncertainty are a part of private development. Furthermore, it is necessary to speak about them, each with colleagues and family members. Openness can result in assist, understanding, and particularly connection.
4. Concrete, achievable targets: Are the targets you set life like? Some could choose smaller, extra attainable targets, whereas others could go for extra complicated profession targets. Setting life like targets can be a type of perception.
5. Stability: A balanced way of life contributes to general well-being. It includes discovering the best equilibrium between enough bodily exercise and relaxation, wholesome and diversified vitamin, in addition to offering ample room for social interactions and assist. This steadiness shall be completely different for every particular person however is important to take care of.

Conclusion

Altering perfectionistic tendencies shouldn’t be a straightforward path. Altering conduct and habits is difficult and includes ups and downs, however it’s attainable. Furthermore, the need is evident if we need to higher defend ourselves from the darkish sides of perfectionism.