Tag Archives: perfectionism

The Mindful Parent: Learning How to Let Go

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There are so many things we benefit from learning to let go of as parents — comparing our child or our home to others’, expecting our child to become the exact person we imagined, attempting to be a perfect housekeeper/caregiver/playmate/chef/lover (insert unrealistic expectation here), and on some days, even expecting to take a shower!

How do we do it? Often I hear from clients that this is one of the most difficult parts of being a parent — letting go of control and the need for things to be perfect. We hold on so tightly, imagining that this holding on is the only thing keeping everything from falling apart, or keeping us from falling apart. And yet it is often this unrealistic desire for control that causes us (and then inevitably, things) to fall apart.

What it comes down to, in my view, is the belief that we live in a friendly universe. Whether it’s objectively true or not is irrelevant. We benefit from cultivating the belief that things are OK. That we and the people we love are OK. That even when things are not OK, it’s still OK.

Our need for control is rooted in a fear that is far greater than the things we fear. We imagine that if we don’t clean up the house, not only will the house be messy, but it feels like the world will end. We fear that if we don’t wash our child’s hands, not only may she get sick, but we won’t be able to cope. If our child falls behind in development, we imagine not just a delay, but a ruined future. Often, the worst thing that can happen is far less terrible than the tragedy we imagine will happen if we loosen our grip.

Cultivating mindfulness is a wonderful strategy for learning to let go. Being able to notice and observe what is happening in the present moment—our body sensations, emotions, thoughts, beliefs, and surroundings—without analyzing or judging them as good or bad, helps us tap into the feeling that things are OK. It’s easy to find five-minute mindfulness exercises online that are a good first step toward developing the ability to be present and aware of the thoughts and beliefs that pull us away from acceptance.

When practicing mindfulness, you will have thoughts that come and go. Sometimes you’ll think, “I’m not doing this right,” or get caught up in whatever arises. Observing your thoughts without judgment is the practice. Imagine your thoughts as leaves floating along the surface of a stream. Even if one catches your attention, it keeps drifting by, and you can return to noticing what is happening within and around you. Allowing yourself to feel your emotions without labeling them as good or bad allows them to move through you and pass in their own time.

In daily life, the ability to be mindful strengthens the ability to let go. When you get caught up in “shoulds,” or find yourself trying to control things you truly want to release, imagine your thoughts as a train passing by. You can watch the train, but you don’t have to get on. Not boarding the train means not believing every thought, not analyzing it, not judging it, and not spiraling into conclusions like “this thought is going to ruin my day.” Let the train pass and notice the scenery around you. What you notice in the moment—however challenging—is really OK.

Letting go doesn’t mean lowering your standards or giving up on what matters. It means trusting that you don’t have to hold everything together by sheer force. It means remembering that your child doesn’t need a perfect parent—just a present, human one. Each moment you loosen your grip, even slightly, you make space for ease, joy, humor, creativity, and connection. You make space for the life you’re building with your child to unfold naturally, with room for surprises and moments of grace.

Letting go isn’t a loss of control; it’s a quiet gain of freedom. And you deserve that freedom every bit as much as your child deserves your love.

Perinatal Mental Health and Perfectionism

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You’ve read the books. You’ve prepared the nursery. You’ve heard about Postpartum Depression—even if you may not see yourself as someone who’s likely to experience it. The commonly known risk factors for Perinatal Depression and other perinatal mental health disorders include:

  • A previous episode of depression or anxiety (especially during pregnancy)

  • A recent loss or major stressor, such as financial or health challenges

  • Lack of social support or relationship difficulties

  • A complicated pregnancy or birth, or breastfeeding challenges

Many of the clients I work with can check several of these boxes, and having one or two doesn’t guarantee you’ll struggle emotionally after birth. But there’s another risk factor that’s harder to measure—one that isn’t about what has happened to you, but about how you relate to yourself and the world.

Research shows that perfectionism and related personality traits can significantly increase the risk of postpartum depression. In particular, new parents who struggle the most with making mistakes are about four times more likely to experience postpartum emotional challenges. Also at higher risk are those who naturally prefer order, clarity, and control. This makes intuitive sense. Becoming a parent is the ultimate beginner’s role—messy, unpredictable, and often undertaken on very little sleep. If uncertainty or imperfection has always been hard for you, new parenthood can feel especially overwhelming.

In my practice, many of the new parents who struggle most aren’t just perfectionistic—they’re also used to taking responsibility for everyone else’s feelings and needs. That may work—barely—before a baby arrives. But a newborn instantly multiplies the emotional load. Babies cry. They will cry no matter how devoted, attentive, or skillful you are. And the more pressure you put on yourself to be a flawless parent, the more strained your energy and relationships can become. It’s a setup for stress, anxiety, and depression.

This is why learning to let go of perfection—in small, practical ways—can be powerful preparation for parenthood. Let the dishes wait a few hours. Run out of clean socks once in a while. Burn the rice because you got lost in a great article. Notice what’s going well instead of what could be better. Enjoy the sunshine in your half-landscaped yard. Allow people to be disappointed on occasion—after all, they disappoint you sometimes too. Practicing being good enough is not just healthy; it’s the foundation of sustainable, compassionate parenting.

If the idea of leaving a dish in the sink feels impossible, consider trying mindfulness practices or guided exercises. Mindfulness can help you accept what’s happening in the moment instead of feeling responsible for fixing everything. And you might benefit from support with a warm, understanding therapist (bonus points if their desk is a little messy). Learning to release some of the pressure you’ve carried for years is an investment in your well-being—and in the emotional health of your growing family.

People-Pleasing Moms: At Risk

Sad new mom holding baby - people-pleasing momsOne of the common themes I come across when working with mothers experiencing depression and anxiety is perfectionism and people-pleasing. Moms get worn out when they are trying to make everyone happy all the time.

There are often good reasons for a tendency to be over-responsible for the feelings of others. Many of us come from families where there was an unspoken expectation that a child must be “good,” because one or both parents were unable to tolerate the challenge of even normal childhood misbehavior. Or sometimes, children develop an unconscious habit of caretaking for others as a way to get their own needs met.

Read the Article

Take a test to see if you have Prenatal or Postpartum Depression

Does Your Personality Style Put You at Risk for Postpartum Depression?

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By Meri Levy, MA, MFT

What are the risk factors for Postpartum Depression and anxiety? Can your personality contribute to your risk? Check out this article of mine, published on www.GoodTherapy.org.

Take a test to see if you have Prenatal or Postpartum Depression