Self Coaching
Breakthrough Perfectionism
Psychological stressors present as increasingly common reasons for students struggling to cope (Hong & Lee, 2021). High levels of perfectionism, procrastination and anxiety in college students can compromise academic performance and psychological well-being (Fernández-García et al., 2023, Garatt-Read et al., 2018; Rozental et al.; 2022).
Solutions to fit your time, your lifestyle and your budget
Secondary school students eagerly enter university expecting they will perform well academically, adjust socially, and successfully graduate. Similarly, higher education institutions expect the students they admit to have the capability to earn a degree. Yet reality often collides with these expectations. Last year some UK universities lost up to 32% of students in their first year.
I’m a University of Cambridge trained Psychologist. I’ve run tests, surveys, and interviews with 100s of students which has strengthened my coaching approach (I’m also a fan of Positive Psychology which feeds into most of what I do). Take action now to take back control over your future!
What's Included
- 9 step-by-step video and audio trainings (a total of 5 hours of instruction)
- 5 demonstrations of techniques to reduce anxiety for you to immediately practise.
- Downloadable timetable and reflective journal
- Scripts and templates for exactly what to do when you’re struggling
- Reminders and instructions for you to download and follow
Module 1
Perfectionism– it’s not What you Think it is!
Yeah, I hear you saying…Clare, I’d like to be perfect. And don’t get me wrong, there’s nothing wrong with having high standards. But perfectionism isn’t simply having high standards, it’s basing your entire self esteem on striving to achieve those high standards. There is a difference between perfectionism and healthy striving for achievement. There are different types of perfectionism, so we use this session to find out if you have unhelpful perfectionism…
Module 2
Perfectionism is a Real thing
I know, I know, you just want to get rid of your perfectionistic tendencies, not get bogged down in the science…but I assure you, by understanding the “why” you might think differently. Dr. Stahl and her team at The University of Cologne used fMRI scanners on participants’ brains as they worked through a test. Those who scored high on unhelpful perfectionism showed the error-processing part of their brains was very active. Indicating this group appears to handle making mistakes less effectively. The long term effects of this way of thinking can be detrimental and cause burnout…but this doesn’t mean change isn’t possible.
Module 3
Nature Vs Nurture
Believe it or not, behavioural geneticists suggest 46% of our procrastination habits are passed down through our genes. But, hang on a minute, why would such a disruptive behaviour be a part of human evolution? So, I hear you saying, what can’t be explained by genes must be explained by the environment? Absolutely! Spot on. So I’ll take you through some different parenting styles and outcomes, so you can find which one best fits your scenario.
Module 4
Change your Mindset
So, if we know perfectionism doesn’t seem to be good for us, why can’t perfectionists change their behaviour when they see the cons outweigh the pros? The fear of failure and change gets in the way of progress.. But, as Prof. Roz Shafran at UCL Great Ormond Street Institute of Child Health suggests, if we recognise new ways of thinking about ourselves, we can reframe perfectionism as something which can be overcome. In this session we focus on what’s keeping your perfectionism going, so you will be able to make changes.
Module 5
Retrain your Brain with Self Compassion
There’s no doubt learning new habits, like learning new languages isn’t easy. Rather than getting embroiled in negative feelings and frustration, we can step back and see what is going on from a distance, and accept where we are with kindness. Whilst it comes naturally to most of us to care for our loved ones when they are hurting. Being our own best friend seems to come less naturally. Using Dr. Kirsten Neff’s cutting-edge research, we find ways of showing ourselves compassion when we’re struggling.
Module 6
Challenge your Thinking
Now we’ve gained an awareness of what’s creating our perfectionism, we need to ask ourselves if these perfectionistic thoughts are reliable? In this session we learn to become more skilled thinkers. Taking our lead from the incredible research of Prof. Tracy Wade at Flinders University, we interrogate our rigid standards, notice the bias in our interpretations and predicative thinking, and reframe our ways of thinking. So we become more aware of how our beliefs are limiting our perspectives and choices.
Module 7
Behavioural Experiments
Increasing the flexibility of our thinking is one approach, another is to test whether our behaviours are actually helping us, or causing more negative than positive outcomes or effects?.. Using best practices from Prof. Sarah Egan at Curtin University, we test outcomes which will lead you to some conclusions about how to live a happier, less stressed out life. We focus on balancing meeting personal standards and goals with enjoyable activities and free time.
Module 8
Action Planning
Anyone can appear to be busy…but are you making progress? We adopt Corrie and Palmer’s (2014) coaching framework to set up a ‘coaching contract,’ to enable you to stay on track, and get results! We locate concrete steps to take within academic performance to break through your perfectionism, and create a regular check policy to ensure you’re meeting your deadlines. I’ll be cheering you on from the sidelines every step of the way!
Addendum:
Daily Habits for Breakthrough
Well done! Now you’ve learned the critical criteria for breakthrough! This session helps you to put it all together, so that these practices become habits, and these habits become a daily routine, and that daily routine becomes a weekly schedule…you see where I’m going with this! Informed by Dr. Scott Glassman’s Positive Psychology, I’ll give you practical tips to help to make these habits stick, and offer you effective ways to manage these new additions into your already hectic timetable.
To work on a unique breakthrough program for you, schedule a call with me to start 1:1 coaching. It is one thing to know what to do, it is another to maintain the practice and to have a cheerleader to be with you on the journey!
Breakthrough
Retreats
When I was struggling at university I felt like there were no solutions, and that I had nowhere to go. So, I’ve designed a GAP program to reboot your brain, and to get you back in the driving seat! Sign up here to be the first to hear when we’re live!
About you…
The past few months haven’t been easy. Maybe you’re feeling stuck within the discomforts of change with your transition to university. Maybe you’re unsure how to take those first steps to kick off your life’s next chapter, or perhaps you’re going through intense feelings of anxiety or isolation. Maybe you feel lost, or you’ve been considering changing your course, or contemplating dropping out.
About Xsrted retreats…
Xsrted retreats offer research-led programs designed to optimise your recovery time, and focus on delivering positive long-term learning outcomes. You’ll find structured support on your specific problem areas, and take part in a curriculum which focuses on the body and the mind to increase balance and wellness into your life.
Success Stories
Keeping it authentic, fearless and compassionate
Get involved, and by receiving coaching from me you’ll be contributing to the design of our MVP for Xsrted to optimise programs to reduce student disengagement, and improve positive learning outcomes for all.
