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Schema Handout - Perfectionistic Overcomp

The document discusses the Perfectionistic Overcompensator maladaptive coping mode. This mode often stems from a fear of failure or criticism and aims to control everything perfectly to avoid perceived weaknesses or incompetence. However, this leads to excessive worry, procrastination, and high unrealistic standards, resulting in burnout. The Healthy Adult mode should set realistic goals, offer reassurance, and validate effort rather than results to help manage perfectionistic tendencies.

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Elizabeth E.
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
212 views

Schema Handout - Perfectionistic Overcomp

The document discusses the Perfectionistic Overcompensator maladaptive coping mode. This mode often stems from a fear of failure or criticism and aims to control everything perfectly to avoid perceived weaknesses or incompetence. However, this leads to excessive worry, procrastination, and high unrealistic standards, resulting in burnout. The Healthy Adult mode should set realistic goals, offer reassurance, and validate effort rather than results to help manage perfectionistic tendencies.

Uploaded by

Elizabeth E.
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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JUNE 2022

PERFECTIONISTIC OVERCOMPENSATOR

Maladaptive Coping Perfectionistic Overcompensator


The Perfectionistic Overcompensator Mode often leads to burnout.
Modes
The Perfectionistic Overcompensator mode is a FIGHT mode. The aim of this
Coping Modes which helped us mode is to control everything to prevent something bad from happening. It
survive childhood become acts to protect the Vulnerable Child from experiencing shame from a sense of
Maladaptive Coping Modes in failure, so it takes on the attitude of "If I do everything perfectly then no one
adulthood will see my weaknesses or judge me as incompetent".
As children, we don't have many It is often activated by a fear of criticism, either from self (Punitive or
ways to respond to difficult or Demanding Parent modes) or others and is linked with the schemas of
dangerous situations. A child's Failure, Defectiveness and Unrelenting Standards. There is a nervous energy
coping strategies are simply fight, to it, one can't sit still until everything is done right. It looks like over-
flight or freeze. We use to them to planning, writing lists, and staying up late to get stuff done.
reduce distress in ourselves or
others by pleasing others, staying Unfortunately, this excessive worry over performance can interfere with task
quiet or detaching from what is completion, with a belief of "If I can't get it perfect, then I won't even bother
happening. trying". This can lead to procrastination and further shame. Standards are set
too high, resulting in the failure to reach the unreachable. Perfectionism is
As we get older and we are no tough, but add this cycle of self-criticism and the result is often burnout.
longer in the same environment,
our old coping strategies don't fit The Role of the Healthy Adult Mode
anymore and start to cause us Healthy Adult Mode counters difficulties caused by Perfectionistic
problems. Our once helpful Overcompensator Mode
childhood survival strategies The MCMs are activated by fear of perceived vulnerability, thus the Healthy
become maladaptive coping Adult Mode (HAM) aims to meet the needs of the Vulnerable Child in a more
strategies in adulthood. adaptive coping way. The Vulnerable Child needs validation and reassurance
from the HAM that the MCM is not necessary.
Schema Mode Therapy helps you
to identify which coping modes For the Perfectionistic Overcompensator, the HAM needs to set realistic goals,
you may be using, which helps you reasonable standards and reward effort instead of the outcome. There needs
see the problems they are to be a balance between appropriate drive to get stuff done (which also
causing. Once you identify your involves negotiating with the Demanding Parent) and taking breaks and
Maladaptive Coping Modes, you allowing time for the Happy Child Mode.
can then choose whether to stick
with that childhood coping mode As you develop your HAM, you'll need help from others to point out when you
or enact a different choice. are taking over, controlling others or obsessing over minor details. It also helps
Sometimes it is appropriate to when other people validate your effort rather than just focusing on results.
use fight/flight or freeze, but
perhaps not as often as you have.
Instead, we offer a fourth option:
HEALTHY ADULT.
The Maladaptive Coping Modes
(MCM) need to get benched. They
can sit on the sidelines and wait
to be called in, rather than feeling
like they are running the show.
Thoughts
"I have to do it right"
"I can't delegate"
"It must be perfect"
Behaviours
Over-planning
Writing lists
Procrastinating

Schemas
Failure
Defectiveness
Unrelenting Standards
"It's not good enough" Self-critical Approval-Seeking
THEPSYCHCOLLECTIVE.COM PERFECTIONISTIC OVERCOMPENSATOR
_________________________________________________________________________________________________________
Turning down your Perfectionistic Overcompensator Mode
Mode Awareness
To learn how to skilfully manage your MCM, you must first become aware of when you have flipped
into that mode. The aim is to have more control over your ability to dial down this mode when it isn't
needed. This may be challenging if you get reinforcement from others for your high standards and it
feeds into your need for approval.

What are some common triggers for this mode? (People, comments, situations, feelings)
__________________________________________________________________________________________
__________________________________________________________________________________________
What do you feel when you’re in this mode? (Stressed, anxious, nervous energy)
__________________________________________________________________________________________
__________________________________________________________________________________________
What difficulties do you experience when you’re in this mode? (Burnout, procrastination, shame, self-
sabotage)
__________________________________________________________________________________________
__________________________________________________________________________________________

Mode Management
Develop a plan about how you will use your Healthy Adult to reduce your Perfectionism
Overcompensation. 
What are your goals for managing this mode? (To accept the idea of 'good enough')
__________________________________________________________________________________________
__________________________________________________________________________________________
What are your needs in this mode? (To set boundaries, to be reassured that my worth is more than my
grades)
__________________________________________________________________________________________
__________________________________________________________________________________________
What will you do to meet these needs for yourself? (Self-validate, take breaks, practise opposite
action)
__________________________________________________________________________________________
__________________________________________________________________________________________
What will you say to yourself when you’re in this mode to soothe it? (I don't need to be perfect to be
worthy)
__________________________________________________________________________________________
__________________________________________________________________________________________
You may find this hard because it is unfamiliar, or you may notice other modes getting in the way,
like your Demanding Parent Mode or a different MCM jumping in. Keep trying and remember that you
are learning new strategies for meeting your own needs that have previously been neglected.

Check out our website for more resources, handouts and videos
Scan the QR code for the Youtube clip for this handout
Want Here's what you'll get

SCHEMAS AND NEEDS


List of Maladaptive Schemas

more?
List of Revised Maladaptive Schemas
List of Adaptive Schemas
List of Schema Questionnaires
List of Needs

SCHEMA MODES
Schema Mode Overview
If you found this free worksheet helpful and Schema Mode Diagram
want more information then purchase the

complete set of worksheets from our website. CHILD MODES


Vulnerable Child Mode
This 60 page PDF includes 24 handouts. Angry Child Mode
Click here to learn more.

FIGHT MODES
Perfectionistic Overcompensator Mode
Suspicious Overcontroller Mode
Self-Aggrandiser Mode
Bully/Attack Mode

FLIGHT MODES
Detached Protector Mode
Avoidant Protector Mode
Angry Protector Mode
Complaining Protector Mode
Detached Self-Soother Mode

FREEZE MODE
Compliant Surrenderer Mode

DYSFUNCTIONAL PARENT MODES


Punitive Parent Mode
Demanding Parent Mode

HEALTHY MODES
Happy Child Mode
Healthy Adult Mode
The Good Parent

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