Goodbye perfectionism: how to take the pressure off
If a task seems too big, it can help to define different goals, as shown in the video.
- Das Minimalziel: Was ist das absolute Minimum, um zum Beispiel in die nächste Klassenstufe versetzt zu werden? Was muss man dafür tun?
- Das «Es wäre schön-Ziel»: Welche Leistung, Bewertung, welches Ergebnis wäre erfreulich? Welche Schritte sind dafür nötig?
- Das Traum-Ziel: Welches Ergebnis wäre toll, wenn das Leben ein Wunschkonzert wäre? Was wäre nötig, um dorthin zu gelangen?
During this exercise, you usually realise that the minimum requirements can be met relatively easily and that you are on the safe side with less effort than originally assumed.
If this is not the case, it quickly becomes clear that the task is too complex at the moment and that help needs to be organised. At the same time, thinking expands by defining quality gradations instead of thinking in extremes such as «perfect» or «bad». The method feels like self-determination because it shows: «I have a say in what standards I apply.»
The videos in the «Don't stress out» series by psychologists Stefanie Rietzler and Fabian Grolimund are produced in cooperation with the Stiftung Elternsein foundation - publisher of the Swiss parenting magazine Fritz+Fränzi. And with the support of Pro Familia and the Federal Office of Public Health.
More episodes of the series «Don't stress out»:
- How free writing can help to release negative feelings and stress
- Why you should clearly separate work and leisure time
- How to learn to say no
