Are you reliable, disciplined and diligent in your career with a relentless desire to prove to yourself and others how successful you can be? Do you work long hours, barely take breaks and constantly put off rest until you get it all done (which never comes)?
Career driven women have many pressures, demands and even negative stereotypes they have to face in their desire to succeed in the workplace. Are perfectionist behaviors adding even more stress and pressure leading to burnout? If you’re pushing yourself too hard in your quest for flawlessness, it eventually catches up with you. Proving yourself to the point of exhaustion will inevitably prevent you from achieving your goals and vision for your future. You’re not a machine and your body can only take on so much! Perfectionist behaviors can cause you to struggle from chronic stress and depletion because you’re constantly bombarding yourself with self criticism and pressure. It’s important to uncover what’s driving you to succeed so you can prevent burnout and thrive in your career and life.
10 Perfectionist Behaviors than Trigger Burnout
- Linking self worth to achievements
- Relentless desire to prove yourself
- Impossible standards/high expectations
- Excessive self-pressure
- Fear of not being good enough
- Self-critical (Negative self talk)
- Rigid work schedule
- Difficulty delegating tasks
- Self-denial of life pleasures
- Seeking excellence/avoiding failure (at all costs)
10 Symptoms of Burnout
- Mental, physical, emotionally depleted/exhausted
- Negativity
- Overwhelm
- Chronic stress and anxiety
- Insomnia/difficulty sleeping
- Feeling depressed/hopeless/helpless
- Apathy
- Desire to escape/substance abuse
5 Tips to Prevent or Heal Burnout from Perfectionism:
Create a Healthy Work Life Flow
Work life flow is the ability to create harmony between your career and personal needs. Often, when you’re high-achieving and career driven, you may start to sacrifice other areas of your life. The desire to succeed professionally can push you to set aside your health, personal interests and time with family and friends. Your career goals may be your top priority but without your wellbeing, you may start to struggle to meet the demands of your career and can eventually experience symptoms of burnout.
Understand your perfectionist tendencies
Reflect on the following questions, or write them out in a journal to explore the thoughts and beliefs behind your behaviors:
- What do you say to yourself that creates too much pressure?
- Uncover your core beliefs
- What’s driving you to succeed?
- What small or big changes can you make to release the pressure valve?
- What do you fear will happen if you don’t live up to your expectations?
Give Yourself a Break (Literally and Figuratively)
Taking small breaks throughout the day helps you rest your mind, body and spirit and gain a new perspective. Disconnect from work on your days off and enjoy vacations without work responsibilities to have a deep reset. For more tips on how to rest, see my guide to rest and relaxation here.
Also, don’t be so hard on yourself! Challenge your core beliefs, give yourself permission to make mistakes, use positive self talk, let go of trying to prove yourself and remember that perfection doesn’t actually exist.
Set realistic expectations
- Ask yourself what you need each day-check in with yourself
- Break down your goals
- Create doable timelines and deadlines that give you flexibility
- Enjoy the process, don’t just focus on the goal
- Let go of all or nothing thinking
Recharge, Rest and Relax with Restorative Yoga
Restorative yoga is a gentle practice of stillness where you position your body in yoga poses using props. Like bolsters, blankets, blocks and pillows so your body can feel completely supported and comforted, allowing it to deeply rest and relax. Relaxing into these supported poses allows the body to open, release and soften. It eases the body and mind… Relieving stress and tension. With perfectionism there is a constant pressure to do more or be more. Practicing restorative yoga is a very healing way to rest and relax in comfort, support and stillness, encouraging you to let go of doing and accept yourself as you are in the moment. Experiencing letting go and self acceptance is a very helpful way for you to manage perfectionist behaviors so you can rest your body, mind and spirit and prevent or heal burnout.
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