How to Overcome Perfectionism

Each one of us sets certain goals for ourselves and try our best to achieve them. However, there is a difference between the healthy pursuit of excellence and unhelpful perfectionism.

In unhelpful perfectionism, the person may evaluate their worth on how well they think they achieve their own high standards. Their self-esteem is dependent on the achievement of goals.

Further, even if pursuing goals results in negative consequences, those with unhelpful perfectionism may continue to strive to achieve them.

Program Sessions

Session 1: Understanding Perfectionism

Session 2: Letting go of unrealistic expectations

Session 3: Overcoming Self-Doubt

Session 4: Fighting fear of failure

Session 5: Dealing with errors in thinking

Session 6: Practicing Resilience

Session 7: Maintaining gains with compassion

References

• Perfectionism and psychological distress: evidence of the mediating effects of rumination — Daryl B. O'Connor, Rory C. O'Connor, Rachel Marshall.
• Images of the self and self-esteem: do positive self-images improve self-esteem in social anxiety? — Hulme N, Hirsch C, Stopa L. Cogn Behav Ther. 2012;41(2):163-173.
• Are Perfectionism Dimensions Vulnerability Factors for Depressive Symptoms After Controlling for Neuroticism? A Meta-analysis of 10 Longitudinal Studies — Martin M. Smith, Simon B. Sherry, Katerina Rnic, Donald H. Saklofske, Murray Enns, Tara Gralnick.
• Maladaptive perfectionism's link to aggression and self-harm: Emotion regulation as a mechanism — David S. Chester, Lauren M. Merwin, C. Nathan DeWall.
• Managing perfectionism in the workplace — Ryan Ross.