Rigid thinking, sometimes referred to as cognitive rigidity, is a psychological pattern characterized by inflexibility. It involves an inability to adapt to new situations, altered circumstances, or changing environments. When it comes to mental health, rigid thinking can significantly interfere with an individual’s well-being and day-to-day functioning. Let’s imagine rigid thinking is like a tree with brittle branches: while the tree may appear sturdy at first glance, its inability to bend in the wind leaves it vulnerable to snapping under pressure. In contrast, a tree with flexible branches can sway with the wind and endure storms, much like a person with adaptable thinking is better able to handle life’s uncertainties.
One of the most socially acceptable forms of rigid thinking is perfectionism. Perfectionists hold excessively high standards and are unable to tolerate mistakes, and they often go above and beyond to exceed expectations. Many perfectionists appear to be high-functioning, productive citizens; however, beneath the surface, they are typically plagued by the loud, relentless voice of their inner critic (a psychological concept referring to an internal voice that judges, criticizes, and devalues one’s thoughts, feelings, or actions). The criticism stems from messages received in childhood, via social media, through cultural expectations, or from demanding relationships. It is harsh and unrelenting – “Don’t be so lazy”, “That wasn’t good enough”, or “You are never going to succeed if you don’t work harder” – and can undermine self-esteem.
Perfectionist thinking does not always result in productive action. It can also lead to avoidance behaviours or procrastination. The fear of producing something “imperfect” can lead to delaying tasks or projects. An excessive focus on details can slow decision-making or lead to paralysis.
For perfectionists in a management role, it can also show up as difficulty trusting employees to meet the same high standards, resulting in over-control or micromanagement. Many perfectionists are familiar with the feelings of indecisiveness, chronic stress, and low self-esteem that result from rigid thinking. Rigid thinking can also increase physical health risks resulting from the common development of sleep disturbances, poor eating habits, and hypertension.
Breaking free from perfectionist thinking requires recognizing its downsides. Perfectionists are often rewarded for their efforts, as society values traits like discipline, hard work, and high achievement. This can make perfectionism seem admirable rather than problematic. Perfectionists may also fear that relaxing their standards will lead to failure, mediocrity, or judgment from others. Finding a balance between high standards and mental well-being requires patience and a willingness to challenge deeply held beliefs.
Here are a few examples of healthier habits that can help to reduce the negative impacts of rigid thinking:
- Set Realistic Goals: Aim for “good enough” rather than “perfect.”
- Practice Self-Compassion: Treat yourself with kindness when mistakes occur.
- Focus on Progress Over Outcome: Appreciate growth and effort rather than flawless results.
- Seek Support: Therapy or counseling can help address the underlying causes of perfectionism.
While striving for excellence can be a motivator, perfectionism often comes at the expense of well-being and productivity. Balancing high standards with flexibility and self-acceptance is key to overcoming its challenges, and recognizing and addressing rigid thinking is an essential step towards achieving a balanced and fulfilling life.
