Written by Aubrey Hartshorn

I am enough. I am enough. I am enough.

As a recovering perfectionist, this is a truth I am learning to embrace.

I have always tried to justify my perfectionism by telling myself that perfectionism is a good thing, that perfectionism is just me striving to improve myself. In reality, though, perfectionism holds you and I back from being our very best selves.

In her book “The Gifts of Imperfection,” Brené Brown describes that, “Perfectionism is not the same thing as striving to be your best….Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame.… Perfectionism is a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from taking flight.”

Let that sink in a little. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame.

I don’t know about you, but I don’t want to live my life so worried about what other people think that I don’t live freely, bravely, and authentically.

In a recent study of 41,641 college students, researchers Curran and Hill (2017) found that perfectionism has increased significantly over the past twenty-seven years. Curran and Hill speculate that this increase is likely due to society becoming increasingly individualistic and materialistic. In addition, young people are faced with more unrealistic expectations than previous generations.

So what can we do about it?

First, calm the comparisons.

Theodore Roosevelt once said, “Comparison is the thief of joy.” In our current society, especially with the influence of social media, it can be so easy to compare ourselves with the best in other people, but this can steal our joy.

In her book “For the Love,” Jen Hatmaker describes how easy it is to fall into this trap of comparison. She explains, “the trouble is, we have close-up access to [people] who excel in each individual sphere. With social media and its carefully selected messaging… we make note of their achievements… then we combine the best of everything we see, every woman (or man) we admire in every genre, and conclude: I should be all of that.”

If we step back from the screen, however, we are able to recognize how unfair it is to compare ourselves with the very best in other people. Rather than compare, take time to recognize that we each have unique strengths and gifts that we bring to the world. Appreciate your own talents and successes and compliment the talents and successes of others without making it a competition.

Second, challenge the “all-or-nothing” mentality.

Perfectionism thrives on an “all-or-nothing” mentality. According to therapists at the Cognitive Behavioral Therapy Center of Los Angeles, “all-or-nothing thinking refers to thinking in extremes. You are either a success or a failure. Your performance was totally good or totally bad. If you are not perfect, then you are a failure. This binary way of thinking does not account for shades of gray, and can be responsible for a great deal of negative evaluations of yourself and others.”

Here are a few examples:

Example 1: You lose your patience with your child. Rather than beat yourself up with thoughts like, “I am such a bad mom!” try something more kind such as, “I am a good mom who lost her patience.”

Example 2: You set a goal to exercise five days this week but you miss a day. Rather than jump to thoughts like, “I am so lazy! I never do what I say I am going to do!” try something like, “I did not exercise today, but I have done really well the other days. I am excited to try again tomorrow!”

Example 3: You show up late to a meeting. Rather than fall into the trap of all-or-nothing thinking with comments like, “I am always late! I am so irresponsible. Why do I even try?” try thinking something more positive such as, “I did not make it right on time to the meeting, but I still came which shows my dedication. I am proud of myself for showing up.”

Rather than only seeing yourself as a “success” or “failure,” try giving yourself a little grace and some space to be human.

Third, embrace being a beginner.

As a perfectionist, it is easy to fall into the trap of not trying things simply due to fear of failure or fear of what people might think. The trouble with that, though, is that when we cease to experience we cease to become. Trying things and learning from our experiences is an essential part of being human.

AnxietyBC explains that, “having a problem with perfectionism is a lot like having a “phobia” of making mistakes or being imperfect… Facing fears in a gradual and consistent manner is the most effective way to overcome phobias, and is called “exposure”. For example, the best way to overcome a dog phobia is to gradually spend time with dogs, to learn that they are not as scary and dangerous as you initially thought. Similarly, overcoming your “phobia” of making mistakes or being imperfect involves doing just that–gradually and purposely making mistakes and coming across as imperfect. This technique also involves gradually putting yourself into situations that you usually avoid out of a fear that things won’t work out perfectly.”

So next time you want to bow out, avoid a situation, or say no simply because you are afraid of failure, choose courage. Enjoy the fun of giving yourself permission to be imperfect. Embrace mistakes as growth opportunities.

Conclusion

Overcoming perfectionistic tendencies isn’t easy, but it does open up a world of joy and opportunity we can’t fully experience when we are grasping onto the idea of “perfection”. Don’t let perfect be the enemy of good, and remember, you are enough.

Do something that sounds fun to you without worrying about what other people might think! Turn up the music and dance your heart out, sing your favorite song with the windows rolled down, or wear that outfit you absolutely love but that hides in the back of your closet because it’s not “in style.”

References

Brown, B. C. (2010). The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are. Center City, MN: Hazelden Publishing.

Curran, T., & Hill, A. P. (2017, December 28). Perfectionism Is Increasing Over Time: A Meta-Analysis of Birth Cohort Differences From 1989 to 2016. Psychological Bulletin. http://dx.doi.org/10.1037/bul0000138

Hatmaker, J. (2015). For the Love: Fighting for Grace in a World of Impossible Standards. Nashville, TN: Nelson Books.

How to overcome perfectionism. AnxietyBC. (2018, September 3). Retrieved from https://www.anxietybc.com/sites/default/files/Perfectionism.pdf

Recognizing Cognitive Distortions: All-or-Nothing Thinking. (2015, April 15). Cognitive Behavior Therapy Los Angeles. Retrieved from http://cogbtherapy.com/cbt-blog/cognitive-distortions-all-or-nothing-thinking

Aubrey Hartshorn is from Weiser, Idaho. She is happily married to her husband Joseph and is the proud mamma of a beautiful little girl. She recently graduated from Brigham Young University with a degree in Family Studies. She is passionate about mindfulness, minimalism, and motherhood.