“Perfectionism is not a quest for the best. It is a pursuit of the worst in ourselves, the part that tells us that nothing we do will ever be good enough.” ~Julia Cameron
My name is Steffi, and I am a recovering perfectionist. This might come as a surprise to those who know me because I don´t fit the stereotype. The inside of my bag is as messy as my hair, and I always give off the impression that I left the house five minutes too late (which is usually true). My wardrobe is not color-coordinated, and I haven’t organized a flawless birthday party yet.
It also goes against how I have always seen myself. My greatest life skill is my ability to freestyle—to think on my feet and go with the flow. Because it goes against everything I believed about myself, it took me a long time to recognize and accept my perfectionism.
And yet, in the areas that I truly care about, I hold myself to the highest standards. I become rigid and controlling. I feel no joy or flow, just a crippling pressure to be perfect.
In my work, I am always analyzing where I need to do better. I constantly wonder whether I am a good enough partner, friend, and family member (and the answer is usually no). And I really want to live a sustainable life and feel guilty when I am not meeting my own standards.
Even in the areas where I seem to have embraced my own messiness, I kind of wish it was different. I judge the inside of my bag and my mediocre event planning skills. I feel judgment about all the parts of my life that don´t feel perfectly put together.
To my great frustration, my perfectionism has the opposite of the desired effect: I become worse at what I do. I am no longer able to be flexible, experimental, and curious. I notice that when my perfectionist tendencies are at their strongest, my creativity doesn’t flow, and I can’t show up in my relationships the way I want to.
When my perfectionism feels extra strong, I self-sabotage by just not showing up at all. I choose the disappointment of what could have been over the potential pain of being confronted with my own shortcomings.
The difference between healthy self-reflection and perfectionism feels very clear to me. When my perfectionist tendencies show up, my body becomes tense, my breathing shallow, and my thoughts scattered. I want to immediately go and fix things and drop whatever else I was doing in that moment.
Perfectionism can be seen as a positive force for improvement and progress, but it does not come from a positive place. It is a fear-based approach, and underneath it lies a fear that if we are not perfect at what we set out to do, we are not good enough. And because we set the standards impossibly high for ourselves, we will probably not live up to them.
Underneath it lies a fear of criticism, not just from others but mostly from ourselves. When someone finds fault in what we do, that is the confirmation of what we feared all along: that we simply are not good enough at what we care about the most.
While, for some people, perfectionism brings them great success in their career, it often comes with a high cost. It can lead to frustration, exhaustion, and burnout. The intense pressure we put on ourselves can rob us of our joy and peace.
When the pressure gets really intense, it can even lead to procrastination. As we are convinced that we can never live up to the standards we put on ourselves, we stop trying altogether. This way, we avoid criticism from ourselves and others, but it also robs us of the chance of achieving something meaningful.
Perfectionism is, in essence, the fear of not being good enough. We believe that if only we are perfect in that area, we will finally be worthy of good things: a successful career, money, love from other people, or health and well-being. We subconsciously believe that by giving it our all, we can protect ourselves and our loved ones from the pain of feeling that we are falling short.
The problem is that, eventually, we do fall short. Because perfectionism means we have set standards for ourselves that we can´t always fulfill. Life and other people and their opinions are simply not always within our control.
The irony is that perfectionism not only can’t stop us from falling short, but it can also encourage it. Oftentimes, we become so critical of ourselves that we don´t even try, or when we do, it stops us from fully showing up.
While my perfectionism pops up from time to time, I now know how to recognize it and stop myself from spiraling. I focus on calming my mind and body and making space for the joy and messiness of life. If you recognize this feeling of your perfectionism running the show, here are some things you can do.
1. Learn to recognize your own critical voice.
What are the areas of life that you feel most protective of? What are the fears and doubts that come up when you think about those areas of life? What do you believe it says about you when you don´t live up to your standards?
You can even go back and see if you can remember when you first heard that critical voice. Does it sound like your own, or like the voice of a teacher, parent, or someone else you know?
Reflecting on what your critical voice sounds like and becoming familiar with it will give you insight into where it comes from. It also helps you recognize your perfectionism when it comes up in your day-to-day life.
2. When your perfectionism shows up, pause and take a deep breath.
This might feel counterintuitive, as your perfectionism probably wants to propel you into action. It can be very tempting to follow the voice and fix what you feel needs fixing. But this only supports your perfectionism.
Focusing on your breath gets you out of your head and your critical thoughts, even if it is just for a moment. It then gives you a choice: Do you want to act from a place of fear or move forward with more kindness toward yourself?
3. Notice the sensations in your body and make loving space for them.
When you have taken a moment to breathe, see if you can notice your physical sensations.
Perfectionism means your nervous system feels activated, so where do you notice that in your body? Where do you feel tension or contraction?
Give yourself the space to really experience what you are feeling. It does not need to go away or be any different. Make loving space for your experience. Just breathe and feel.
As you breathe into the tension, you might feel emotions coming up. Just let them flow. With some loving attention, you will probably feel the tension dissolve, even if it is just a little.
Your perfectionism is a form of self-protection. It is there to keep you safe from pain, disappointment, and rejection. By giving the experience your gentle care, you are giving it the opposite from the criticism it usually receives.
4. Implement a calming practice.
Perfectionism is fear-based, which means you are no longer looking at your situation from a neutral perspective. Calming your nervous system helps you open up to a new perspective, as your mind feels calmer when your body is relaxed.
It is really helpful to find out what feels calming to you. It could be humming, taking deep breaths, practicing gentle movement, or looking at the clouds. For me personally, it is walking barefoot, feeling soft fabrics around my body, and hearing the sound of the ocean.
Finding your own calm resources means you will always be able to access them. Over time, this will help you feel triggered for shorter periods of time, and it will be less intense.
5. Allow yourself to be a little messy.
Make the conscious choice to be a little messy in the areas that you feel most perfectionist about. Life is a little messy, and so are we. When you choose your messy moments, you become more equipped to handle them when they inevitably happen.
Now, I am not saying “let everything go and be messy.” Instead, I encourage you to choose flexibility where before you felt rigid. It is like you are gently stretching your resilience for messiness.
That could mean leaving the laundry for the next day, buying a birthday cake rather than making one, or allowing your unfinished art projects to be seen by your loved ones. Maybe it means giving yourself a day to eat unhealthy food, starting a new hobby that you have no talent for, or freestyling a presentation at work.
6. Connect with your joy.
Perfectionism and fear are the opposites of joy. Finding a little bit of joy in the areas you feel perfectionist about changes the narrative that you have about those areas. It can be incredibly liberating to invite in joy where you previously just felt pressure.
So, whether your source of pressure is parenting, cooking, cleaning, your work, or all of the above, see where you can be a little creative. Try out a new recipe, make cleaning more fun with music, or go crazy with the decorations at the event you are organizing. Do a course that you enjoy, give yourself space to experiment at work, or take your kids to a theme park that you love.
About Steffi van Kessel
Steffi van Kessel is a somatic coach focused on calming the nervous system and processing emotions. She writes about topics like fear and feeling safe, joy and excitement, and nervous system health in the workplace. You can read more of her work here. Connect with her on Pinterest here.
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