Perfectionism Linked to Burnout

Today’s post looks at new research published by the Society for Personality and Social Psychology that addresses how perfectionism can sabotage success at work, school or on the playing field, leading to stress, burnout, and other potential health problems.

In the first meta-analysis of the relationship between perfectionism and burnout, researchers analyzed the findings from 43 previous studies conducted over the past 20 years. It turns out perfectionism isn't all bad. One aspect of perfectionism called "perfectionistic strivings" involves the setting of high personal standards and working toward those goals in a proactive manner. The study found that these efforts may help maintain a sense of accomplishment and delay the debilitating effects of burnout.

The dark side of perfectionism, called "perfectionistic concerns," can be more detrimental when people constantly worry about making mistakes, letting others down, or not measuring up to their own impossibly high standards, said lead researcher Andrew Hill, an associate professor of sport psychology at York St. John University in England. Previous research has shown that perfectionistic concerns and the stress they generate can contribute to serious health problems, including depression, anxiety, eating disorders, fatigue, and even early mortality. The study was published online in the Personality and Social Psychology Review.

"Perfectionistic concerns capture fears and doubts about personal performance, which creates stress that can lead to burnout when people become cynical and stop caring," Hill said. "It also can interfere with relationships and make it difficult to cope with setbacks because every mistake is viewed as a disaster.”

The study found that perfectionistic concerns had the strongest negative effects in contributing to burnout in the workplace, possibly because people have more social support and clearly defined objectives in education and sports. A student can be rewarded for hard work with a high grade, or a tennis player can win the big match, but a stellar performance in the workplace may not be recognized or rewarded, which may contribute to cynicism and burnout.

"People need to learn to challenge the irrational beliefs that underlie perfectionistic concerns by setting realistic goals, accepting failure as a learning opportunity, and forgiving themselves when they fail," Hill said. "Creating environments where creativity, effort and perseverance are valued also would help.”

Most people display some characteristics of perfectionism in some aspect of their lives, but perfectionistic strivings or concerns may be more dominant. The study noted that the development of a personality profile that identifies perfectionistic concerns might be a valuable tool in detecting and helping individuals who are prone to burnout.

Have you ever thought perfectionism might be a problem for you? Are you open to the idea of setting more flexible and achievable standards for yourself? Consider making an appointment with a counselor or therapist so that you might learn some some new helpful ways to set balanced and healthy standards for yourself so that perfectionism will have less of a negative impact on your life.

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Psychosocial Perfect Storm: Stress, Depression, and Cardiovascular Health

More research findings in today’s post regarding the effects of stress and depression on cardiovascular health. It's always interesting reading articles that outline the relationship between mental health and physical health.  

According to new research in Circulation: Cardiovascular Quality and Outcomes, an American Heart Association journal, the combination of stress and heavy depression can significantly increase heart patient's risk of death or heart attack.

The study examined the effect of high stress levels and high depressive symptoms among nearly 5,000 heart patients. Researchers concluded that risk is amplified when both conditions are present, thus validating the concept of a "psychosocial perfect storm.”

"The increase in risk accompanying high stress and high depressive symptoms was robust and consistent across demographics, medical history, medication use and health risk behaviors," said Carmela Alcántara, Ph.D., lead author of the study and associate research scientist at Columbia University Medical Center for Behavioral Cardiovascular Health in New York.

Study participants included 4,487 coronary heart disease patients, 45 years and older, enrolled in the REasons for Geographic and Racial Differences in Stroke (REGARDS) study.

During in-home examinations and self-administered questionnaires from 2003-07, participants were asked how often during the past week they felt depressed, lonely or sad, or had crying spells. To determine stress levels, participants were asked how often during the past month they felt they were unable to control important things in their lives, felt overwhelmed, felt confidence in their ability to handle personal problems and felt things were going their way.

About 6 percent reported both high stress and high depression.

During an average six-year follow-up, 1,337 deaths or heart attacks occurred. Short-term risk of death or heart attack increased 48 percent for those in the high stress-high depressive symptoms group compared with those in the low stress-low depressive symptoms group.

The elevated risk was most strongly associated with death rather than heart attack; additional result suggest the deaths may have been cardiovascular-related, but more research is needed, researchers said. The risk was significant only during the first two-and-half years from the initial home visit, and wasn't significant for those experiencing either high stress or high depressive symptoms alone, but not both at the same time.

Study findings may challenge traditional research paradigms that only focus on depression and its impact on patients with heart disease, Alcántara said. Behavioral interventions also should be considered to help heart disease patients manage both stress and depression better.

I highly recommend checking out the REasons for Geographic and Racial Differences in Stroke (REGARDS) study. They have many interesting findings regarding stroke risk factors that have been gathered over the past decade. 

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Stalking: Know It. Name It. Stop It.

January is National Stalking Awareness Month. The theme for 2015 is “Stalking: Know It. Name It. Stop It.” 

The National Center for Victims of Crime launched National Stalking Awareness Month (NSAM) in January of 2004 to increase the public’s understanding of the crime of stalking. NSAM emerged from the work of the Stalking Resource Center, a National Center program funded by the Office on Violence Against Women, U.S. Department of Justice, to raise awareness about stalking and help develop and implement multidisciplinary responses to the crime. NSAM began in response to a 2003 call to the Stalking Resource Center from Debbie Riddle, the sister of murdered stalking victim Peggy Klinke. 

An estimated 23.4 million men and women in the United States have experienced stalking during their lifetimes. Stalking is a crime in all 50 states, the U.S. Territories and the District of Columbia, yet many victims and criminal justice professionals underestimate its seriousness and impact. Stalking is difficult to recognize, investigate, and prosecute. Unlike other crimes, stalking is not a single, easily identifiable crime but a series of acts; a course of conduct directed at a specific person that would cause that person fear. Stalking may take many forms, such as assaults, threats, vandalism, burglary, or animal abuse, as well as unwanted cards, calls, gifts, or visits. One in four victims reports that the stalker uses technology, such as computers, global positioning system devices, or hidden cameras, to track the victim’s daily activities. Stalkers fit no standard psychological profile, and many stalkers follow their victims from one jurisdiction to another, making it difficult for authorities to investigate and prosecute their crimes. Victims often suffer from anxiety, social dysfunction, and severe depression at much higher rates than the general population, and many lose time from work or have to move as a result of their victimization.

If you or anyone you know is currently a victim of stalking, contact your local law enforcement agency for assistance. If you are interested in learning more about resources for stalking victims, visit the Stalking Resource Center.

Thanks for visiting and learning a little about National Stalking Awareness Month.

It’s Autumn: Walk, Hike, or Amble that Stress Away

A couple of weeks ago when I left my house to leave for work, I couldn’t help but appreciate the crisp cool weather. I thought to myself, “Wow. It feels like autumn.” The first person I saw that day commented on the weather, and I excitedly replied, “I know! It feels like autumn,” to which she countered, “It is autumn.” Not one of my more observant moments, but this day, of course, was September 23, the autumnal equinox, and I smile to myself everyday as I notice more and more people taking advantage of the moderate evening temperatures to enjoy outdoor activities. While many Pensacola residents thrive in the heat and humidity of our summer months, others seek the indoors for relief during the hottest months. If you’re one of the locals who holed up in the air conditioning during the last couple of months (I would be one of those) then now is the time to come out of hiding. Autumnal weather in Pensacola is an opportune time to ease back into outdoor activities, and for those who might have spent the last couple of months at the beach (brave heat resistant people), it might be an opportunity to explore new outdoor activities and ease the tension of everyday life. Exercise and nature have long been associated with reducing symptoms of stress and depression. As a matter of fact, a study conducted by the University of Michigan that was published in Ecopsychology in September explores this very topic. The study found that group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being. You can read more about the findings here: Walking off Depression and Beating Stress Outdoors. So, as the days get shorter, the kids settle in to the new school year, and, yes, you begin to, think about the holidays that are just around the corner, take some time and enjoy a nice walk outside. 

Want to put the study to the test for yourself? We, in the Pensacola area, are lucky to be able to enjoy extended moderate temperatures compared to our brethren further on up in the northern latitudes. Want to take advantage of it? Here are some areas in the Pensacola area to walk, hike, or amble that stress away:

The following state parks have walking trails:

Big Lagoon State Park

Tarkiln Bayou Preserve State Park

Blackwater Heritage State Trail

The following City of Pensacola parks (according to playpensacola.com) have walking paths/trails:

Admiral Mason Park 200 South 9th Avenue Pensacola, FL 32502	Bay Bluffs Preserve 3400 Scenic Highway Pensacola, FL 32504	Bayview Park 2001 East Lloyd Street Pensacola, FL 32503
Bryan Park 1200 Langley Avenue Pensacola, FL 32504	Eastgate Park 3500 Forest Glen Drive Pensacola, FL 32504	Estramadura Square 1500 East Lakeview Avenue Pensacola, FL 32503
Granada Square 1001 East Cervantes Street Pensacola, FL 32501	Hollice T. Williams Park 1601 North Hayne Street Pensacola, FL 32503	Lamancha Square 1400 East Cross Street Pensacola, FL 32503
Legion Field 1301 West Gregory Street Pensacola, FL 32502	Malaga Square 1000 East Blount Street Pensacola, FL 32503	Miralla Park 650 Connell Drive Pensacola, FL 32503
Operto Square 1600 East Blount Street Pensacola, FL 32503	Parker Circle Neighborhood Park 601 Parker Circle Pensacola, FL 32504	Pintado Park 1830 Hallmark Drive Pensacola, FL 32503
Toledo Square 1700 East Gonzalez Street Pensacola, FL 32501	Wayside Park West 745 Bayfront Parkway Pensacola, FL 32502	William E. McNealy Sr. Park 520 Woodland Drive Pensacola, FL 32503

Until my next post, enjoy the weather. Thanks for visiting!