Putting Too Much Pressure on Yourself? Signs, Causes & Solutions

What Does It Mean to Put Too Much Pressure on Yourself?

Putting too much pressure on yourself involves placing unrealistic, excessive demands and expectations on your performance and achievements. This often stems from a harsh inner critic or trying to reach perfectionist standards. It can lead to mental health struggles like burnout, anxiety, and depression.

Signs You're Putting Too Much Pressure on Yourself

Here are some common signs you may be putting too much pressure on yourself:

• You hold yourself to extremely high, rigid standards
• You constantly feel like a failure or that you're not good enough
• You rarely feel satisfied with your performance or accomplishments
• You struggle to celebrate or reward yourself
• You have an intense fear of failure or making mistakes
• You have trouble relaxing or taking breaks
• Small failures feel like the end of the world
• You micromanage every detail trying to reach perfection
• You compare yourself harshly to others

Why Do People Put Too Much Pressure on Themselves?

There are several potential causes of putting excessive pressure on yourself:

Low Self-Esteem

Having low self-worth can fuel the tendency to be overly self-critical. You may subconsciously try to prove your abilities to compensate for low self-esteem.

Childhood Factors

Having very strict parents or caregivers who demanded perfectionism can cause these high standards to be ingrained from a young age.

Society & Social Media

Modern society and social media often promote unattainable standards for productivity, success and appearance. This can drive self-pressure to measure up.

High-Achieving Personality

Being naturally driven, competitive or a perfectionist can contribute to imposing impossibly high expectations on yourself.

Underlying Mental Health Issues

Conditions like anxiety, depression and OCD can fuel excessive self-pressure and perfectionism as a form of coping.

Problems Caused by Putting Too Much Pressure on Yourself

Placing unrealistic demands on yourself can contribute to many issues, including:

Chronic Stress

Trying to reach perfectionist standards creates constant stress as you can never attain these impossibly high goals.

Burnout

The relentless pressure to achieve eventually leads to emotional, mental and physical exhaustion or burnout.

Anxiety & Depression

Self-imposed pressure is linked to anxiety and depression, especially when you fall short of your own expectations.

Physical Health Issues

Chronic stress from self-pressure can cause headaches, weight gain, digestive issues, and a weakened immune system.

Damaged Relationships

Obsessing over personal achievement can cause you to neglect relationships and isolate yourself.

Lowered Productivity

Ironically, constant anxiety over performance often hinders your ability to get things done effectively.

How to Stop Putting Too Much Pressure on Yourself

If you identify with putting excessive demands on yourself, here are some tips to give yourself a break:

Examine Your Inner Critic

Notice when your inner voice makes unfairly critical or mean comments to yourself. Challenge statements like Im such a failure or Im not good enough.

Set Realistic Standards

Take an objective look at the high expectations you set for yourself. Reset them to be challenging but realistic rather than perfectionist.

Change Negative Self-Talk

Actively reframe the negative way you talk to yourself. Replace self-criticism with encouraging, compassionate statements.

Celebrate Small Wins

Reward yourself for reaching smaller milestones instead of only celebrating major achievements.

Mindfulness & Meditation

These practices help you detach from constant self-judgment and be more present.

Therapy

Seeking counseling can help identify the root causes of perfectionism and self-pressure and develop healthier coping skills.

Shift Your Focus Outward

Spend less time dwelling on your perceived flaws and more time positively contributing to the world around you.

Take Real Breaks

Ensure you take regular time off without feeling guilty. Do activities that help you recharge.

Find Balance

Make sure key areas of your life like relationships, fun, health, and self-care get attention, not just work.

Signs of Progress

Here are some signs that you are making headway in reducing self-imposed pressure:

• You feel calmer and more at peace day-to-day
• You can laugh at mistakes rather than catastrophizing them
• You feel comfortable taking breaks without guilt
• You don't constantly feel behind or like a failure
• You celebrate and appreciate your achievements
• You have compassion for yourself rather than constant criticism
• You derive more joy from the process rather than just the end result

When to Seek Professional Help

Consider seeking counseling or therapy if self-pressure is:

• Causing significant stress, anxiety or depression
• Leading to burnout or physical health problems
• Impacting your relationships or daily functioning
• Driven by an underlying mental health issue like OCD
• Rooted in childhood emotional abuse or neglect

A therapist can help unearth the causes of perfectionism and self-criticism and provide tools to develop self-compassion.

Remind Yourself What Matters

When you notice yourself falling into old patterns of excessive self-pressure, remind yourself:

• Your worth and value as a person is not contingent on performance or achievements.
• Mistakes and failures are inevitable parts of life that provide growth.
• Progress requires self-compassion, not self-criticism.
• Your mental health should take priority over arbitrary standards.
• Life balance and nurturing relationships matter more than perfectionism.

With heightened awareness and intentional effort, you can learn to replace self-pressure with self-care.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.