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The overachiever syndrome exhibits several symptoms, including a desire to do everything perfectly, a tendency towards harsh self-criticism, and dependence on evaluation.
Various data indicate that 25 to 30% of people suffer from it, and recent studies demonstrate a gradual increase in these figures. However, overcoming the syndrome is achievable.
What does the overachiever syndrome entail?
Perhaps you suffer from the syndrome of excellence if you constantly seek external evaluation of your performance, get upset about any amendments at work, and are afraid to start a new task because you don’t know how to do everything perfectly.
Psychologists Henry Stumpf and Wayne Parker classify it into “healthy” and “unhealthy” types. The former involves striving for greatness and putting in the necessary effort, while the latter consists of setting unachievable targets, having overly high standards in one’s work and studies, and being excessively self-critical in the face of minor setbacks.
Experts claim that the perfectionism of “top students” has a negative impact on their physical and mental health, despite society’s generally positive evaluation of their behavior. Researcher of perfectionism, Rose Shafran, has identified two main problems.
- People with Asperger syndrome often spend more time on tasks than necessary and redo them repeatedly due to their high standards and fear of making mistakes, resulting in difficulties with social functioning. Additionally, perfectionism can cause prolonged procrastination, leading to the inability to complete academic assignments or work projects, and leaving less time for other aspects of life.
- A meta-analysis of 284 studies revealed that mental disorders are closely associated with high levels of perfectionism. Depression, anxiety, and obsessive-compulsive disorder were found to be linked to perfectionism. Some data suggests that perfectionism is a serious risk factor for the development of an eating disorder due to the belief that it is necessary to be perfect in everything, including meeting unattainable beauty standards.
Don Hamachek, one of the first researchers of perfectionism, believed that inconsistent behavior of parents caused the development of “unhealthy” or “neurotic” perfectionism. Hamachek claimed that parents either scolded the child too often or expressed approval only when the child fulfilled certain conditions and achieved success in something. Consequently, a person grows up thinking that they must become perfect, otherwise they will not receive love or acceptance.
Although the problem of the perfectionist syndrome is deeply rooted, individuals can reduce its manifestations in adulthood by using cognitive-behavioral therapy which has proven its effectiveness. You can exercise in this area on your own.
TIP #1 – Analyze the Costs
Upon initial observation, the “straight-A student” syndrome appears to provide an advantage due to the traits of neatness, determination, and the drive for perfect work. Education often promotes and many job descriptions require these qualities. Therefore, the first step to combatting unhealthy perfectionism is acknowledging the issue.
To start, you can take a questionnaire, like the one developed by Flett and Hewitt, where the authors emphasize three types of perfectionism.
- A person presents unjustifiably high demands to oneself in a self-directed manner.
- A person evaluates others according to high standards.
- A person believes that they need to meet unrealistic expectations of success from others to earn their approval, which is known as socially prescribed.
Coach Elizabeth Scott recommends conducting an analysis of benefits and costs by dividing a sheet into two parts and writing down all the pros and cons of the presence of the overachiever syndrome in your life to carefully analyze high scores on a 45-question test that evaluates the degree of expression of these attitudes based on its scale.
The exercise aims to highlight the negative consequences of job approval and meticulous task execution, such as constant fear of failure, inability to delegate, and overwork, in addition to the positive aspects. This will aid in dispelling the notion that perfectionism is beneficial, particularly in the early stages.
The second tip should be rewritten in the active voice. Please provide the original sentence for me to rephrase it.
Tip #2 – Track Irrational Beliefs
People who strive for perfection often approach projects with an “all or nothing” mentality. They set ultimatums for themselves, thinking they must complete a project flawlessly, or it’s not worth tackling at all. These beliefs can be problematic, as they can impede rational thinking and contribute to anxiety and self-criticism. While challenging, it is crucial to work against these tendencies to promote a healthier mindset.
Rena Branch and Rob Wilson, psychologists, propose three steps for solving the problem.
- To recognize irrational thoughts, ask yourself if the thought is useful. Determine whether the thought sounds neutral or negative and whether there is any real evidence to support it.
- Branch and Wilson recommend taking immediate action by saying the word “stop” out loud when an irrational thought arises and starts to distract one’s attention. Other effective strategies include redirecting focus to different subjects, meditating, and listening to music as a distraction.
- Replacing irrational thoughts with rational ones is perhaps the most difficult but most important step. After stopping destructive thoughts, try to formulate a healthy response to them. For example, say “I may feel worthless due to my high expectations of myself, but in reality, I have achieved many things and deserve love and understanding,” instead of saying “I am worthless.”
Keeping a diary is a simple yet effective way to take these steps. You can create a template based on Martin Anthony and Richard Swinson’s book or take notes on your phone. The crucial step is to write down any irrational beliefs that come to mind throughout the day and work through them.
TIP #3 – Enjoy the process
The “straight-A student” syndrome is characterized by a reliance on external evaluation, where the work is deemed inadequate unless it receives praise from a teacher, boss, or other authority figure. The internal critic is constantly dissatisfied.
The research indicates that external motivation, such as the desire for praise or material rewards, slowly diminishes internal motivation and makes it harder for individuals to complete tasks without expecting a reward. Conversely, pursuing activities motivated by personal interest is advantageous, as it enhances both psychological well-being and work productivity.
Psychologists recommend engaging in activities that hold value to increase internal motivation. Start by creating a list of tasks that you would be willing to do even if no one praised you. Pay attention to things like making sketches on the margins of your notebook or singing in the shower. These are excellent options to consider.
Unfortunately, adults cannot simply do what they like. However, they can find great pleasure in completing routine academic and work projects. To prevent focusing solely on the outcome, break down each task into small stages and reward oneself with something enjoyable after completing each stage. This approach offers a view of the important and intriguing work carried out toward achieving the final goal.
TIP #4 – Let go of control
Individuals experiencing the perfectionist syndrome frequently encounter challenges in delegating tasks or taking breaks at work or school. The pursuit of perfection allows no space for relaxation, leading to an ineffective utilization of resources, excessive workload, and eventual burnout.
In fighting perfectionism, Joachim Stober, a professor of psychology, recommends conducting small experiments. For instance, when faced with a group project and the inner voice advocates for full control, it is best to approach the problem as a researcher and test the hypothesis by letting colleagues do everything. Although nerve-wracking, nothing is beyond the pursuit of science.
You need to evaluate the result next. It is highly probable that the teacher will give you a good grade even if your classmates’ work does not meet your quality standards by half. This helps you realize that objective reality does not match your perfectionist thoughts, and it could make delegating tasks a bit easier in the future.
If you don’t feel ready to start with such large-scale “experiments,” try performing the same thing with less important tasks. For instance, if you sense that instead of working for 5 hours, you could have completed your part of the presentation in just 50 minutes, ensure to do so next time and observe what happens. Chances are that the outcome will pleasantly surprise you.
Tip #5 – Reduce Anxiety
Perfectionists tend to imagine worst-case scenarios. They believe that failing to prepare well for an exam will result in retake and expulsion from university, or failing to complete a task on time will lead to deprivation of bonus and humiliation in front of the entire department by the boss. These thoughts increase anxiety, which can deteriorate their well-being and even lead to mental disorders.
You can combat anxiety in the moment by utilizing simple practices such as aligning your breathing using the square method and shifting your attention by naming five sensations in your body or five sounds around you.
Cognitive-behavioral therapists recommend creating a schedule for “contact” with scary thoughts – allocating 20-30 minutes a day for this, as dealing with anxiety as a whole is certainly much more difficult. If the thought comes before the designated time, you should write it down and come back to it later.
Initially, you may find it strange and challenging as the protective mechanisms of your psyche resist. After 5-10 minutes of “scheduled anxiety,” you may feel like there is nothing to think about. However, it is crucial to persevere with the exercises and not give up. Eventually, you will be able to gain control over your thoughts.
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