Coping with Perfectionism

By Jade Caswell, MA, LMHC

Perfectionism is on the rise, with research indicating a 33 percent increase in socially prescribed perfectionism, particularly among younger generations (Curran & Hill, 2017). Perfectionism can fall in three different categories, including self-oriented perfectionism, socially prescribed perfectionism, and other-oriented perfectionism. Self-oriented perfectionism involves individuals placing unrealistic expectations on themselves, while other-oriented perfectionism may manifest in holding unrealistic expectations for others. Socially prescribed perfectionism is described as a form of perfectionism where individuals fear others may be evaluating them harshly, and they must be 'perfect' at all times. The rise in socially prescribed perfectionism may be linked to increased comparisons (social media), family pressures, and increased competition within academic and employment spaces. 

While striving for high goals can lead to success, there is a stark difference between seeking excellence and being critical of oneself. Healthy, or adaptive perfectionism, can be described as a flexible pursuit of success, without the fear of failure or self-critical impulses taking over. Maladaptive perfectionism, on the other hand, demands rigid perfection and can be linked to poor mental health outcomes, including depression, anxiety, OCD, and even suicidal ideations. If you or a loved one is struggling with maladaptive perfectionism, below are a few coping skills to try out:

1. Identify patterns of all or nothing thinking.

Set flexible and realistic goals and identify any patterns of all or nothing thinking that may be leading to over functioning, or avoidance. Try a mantra for encouragement!

2. Separate self-worth from work or tasks

Tell yourself that your inherent worth as a human being is not beholden to achievements, external successes, or the opinions of others. Redefine your identity and who you want to be!

3. Notice your inner criticNotice when self-talk becomes rigid or harsh.  Replace negative thoughts with a positive statement, reframing your thoughts in a positive direction. Remind yourself it's okay to not be perfect!

4. Reach out to a professional

A trained therapist can help you uncover patterns of behavior and thoughts that might be contributing to maladaptive perfectionism, and help you reframe these into something helpful and adaptive.

Interested in starting therapy? Our highly skilled and trained therapists are happy to help you start your journey today! Please reach out to our office at 813-335-9794. We look forward to hearing from you!

What is CBT?

By Jade Caswell, MA, LMHC, NCC

            Cognitive Behavioral Therapy (or CBT) is one of the most common and best researched forms of psychotherapy, but what is it- really? CBT is actually a combination of two distinct therapeutic approaches, cognitive and behavioral therapy, and incorporates features of both. Put together, CBT can be best described as an approach that helps people understand the connection between their thoughts, feelings and behaviors. CBT is a goal-oriented, short-term therapy that considers the role biological, psychological and social factors contribute to a person's mental health. In addition, it is a well-researched treatment for mood disorders, trauma, eating disorders, addiction, and stress management. For example, CBT can aid individuals with mood disorders reframe their negative thoughts and practice identifying how these thoughts contribute to their emotions and behaviors. Self-monitoring can be assigned as homework, and can help an individual identify their stressors, thoughts, feelings, behaviors and coping strategies. A therapist can assist in recognizing patterns of thoughts and behaviors and teaching healthy coping strategies. CBT is a collaborative approach, with therapists and clients working together to create goals, evaluate progress and achieve the best outcome. While CBT encompasses a wide variety of interventions, a few of the most common ones are described below:

Mindfulness/ Relaxation: Learning to connect with the present moment and utilizing relaxation techniques such as deep breathing, progressive muscle relaxation or meditation to manage emotional responses.

Cognitive Reframing: Identifying unhelpful or negative thoughts and reframing these in a positive direction.

Behavioral Activation: Scheduling pleasant daily activities, breaking the cycle of avoidance and withdrawal and increasing engagement in life. (Often used as a part of treatment for depression.)

Exposure: Safely and gradually approaching fears to decrease avoidance and associated anxieties. (Often used as part of treatment for phobias and social anxieties.)

Thought Records/ Journaling: Identifying the connection between thoughts, feelings and behaviors and aiding emotional processing and self-monitoring.

Interested in starting CBT? Our highly skilled and trained therapists are happy to help you start your journey today! Please reach out to our office at 813-335-9794. We look forward to hearing from you!

De-Stress by Organizing your Space

By Jade Caswell, MA, LMHC

            Have you ever felt overwhelmed or frustrated in a cluttered, disorganized space? If the answer is yes, there may be new research to explain that feeling. Living in a cluttered environment has been shown to influence stress response and lead to poorer mental health outcomes (Bodrij FF et al., 2021). To explain this, the human brain has an affinity for completeness and organization. Adding clutter to our surroundings can confuse the brain and represent 'unfinished business' in the psyche. This, in turn, can lead to feelings of being irritated, overwhelmed, and feeling out of control. By reducing disorganization, we can take back a sense of control of our surroundings and focus on present tasks. Research has additionally demonstrated that not only does living in a clean, de-cluttered home influence positive mental health outcomes, but also can have a positive influence on our physical health too (Keith, 2000). Need more motivation to get organized? Being in a cluttered environment may also reduce your brain's ability to process information and limit concentration on tasks (Ognjanovic S et al., 2019). Read more below on how to get started and take back control of your living space.

1. Enlist the help of others--

By having a team (friends, family, etc.) and deciding on a schedule, you may be able to get much more done in a shorter amount of time, while having fun along the way.

2. Setting a timer--

Try time blocking or setting a timer and devote that time to cleaning and organizing your space. Set a timer for a short period of time (10-15 minutes) and see what you are able to accomplish. It may be more than you think!

3. Start Small--

Focus on one room where you spend the most time (living room, bedroom, office) and try to work on just one room at a time. Trying to prioritize too many rooms at once can lead to feeling overwhelmed.

4. Consider donating items you no longer have use for--

For new or unused items, donation can be a great way to give back to the community and provide more motivation to get rid of things we no longer need.

Need more guidance? Please reach out to us! Call our office today at 813-335-9794.