Perfectionism

Perfectionism

Perfectionism

Definition

Defined as setting high standards which are pursued despite any problems created

whilst following them plus having self worth being dependent  with achievement of these standards.

Symptoms

Procrastination

·                           doing things at the last moment means there a good reason why its not perfect

·                           starting something that is realised to be less than the required standards is painful

·                           Putting off something that is going to take an awful lot effort to do because of the standards that may be achieved.

Avoidance

·                           avoiding things that cant be done to the standard that is required

·                           avoiding taking any extra responsibility of more tasks that have to be done to a certain standard

Performance checking

·                           repeated checking to see\ reassurance seeking to see:if the task is up to standard

·                           Comparing ourselves with other to see if our task is up to standard

Areas that perfectionism can be applied to

1. Career
2. Social
3. Weight\shape
4. Sport

The continuum of perfectionism ranges between the three factors

1. Standards
2. Outcomes
3. Level of self esteem that is based on performance levels

and the level of distress that is caused in relation to these three variables

Maintainers of perfectionism

1. Secondary gain of the rewards achieved when the high standards are met
2. Socially held beliefs of the importance of hard work and high standards
3. Socially held beliefs of you are what you do or own

Model

Model explanation:

1. Early Experience
1. Eg: On the basis of early experiences, eg only receiving praise for achieving certain standards
2. Self worth overly dependent on striving and achievement
1. Eg: Beliefs are created around if I don’t achieve then I have low value
3. Inflexible standards
1. For Example: I should always put everything I have into something, either something is right or its wrong
4. Cognitive bias
1. Eg: Only notice what is wrong with something rather than what is right
5. Performance related behaviour
1. Eg: work all night to get task done.
6. Temporarily meets standards
1. This can lead to the standards not being seen to be demanding enough and the standards get changed into the unreachable
7. Fails to meet standards\avoids meeting standards
1. Both of these result in self criticism and can result in either increasing the importance of the targets or an increasing of the standards to reduce the feelings of low self worth.

Maintaining beliefs

1. If I lower my standards then
1. I will let myself go
2. I will become lazy
3. I wont get praise
4. I will not achieve\progress
5. I will be average

Treatment

1. Do an advantages\disadvantages for changing\staying same
2. Do a consequences on 1 years time on perfectionist areas
3. Do a values sheet in varies areas of life
1. What do you want to be
2. What do you want to achieve
4. Identify area of perfectionism, thought that is had and what behaviours are related
5. Perfection monitoring
1. Use the form from Overcoming perfectionism book on page 93
6. Psychoeducation
1. The 80\20 rule
2. Efficiency diminishing on the effort increase
7. Surveys
1. Test beliefs
8. Modify beliefs
9. Behavioural experiments as to whether modified beliefs produce desired outcome
10. Moving from rigid rules\beliefs to flexible ones
1. CBA of the belief
2. What would the future mean if you hold such a belief
3. Behavioural experiments test drive the new belief
11. Reducing self criticism
1. Conceptualise, find out what early experiences  contribute to it
2. Monitor
3. Look at functional outcome
4. Treat

                                                               i.      Cognitively restructure

                                                             ii.      Use compassionate voice