High standards are something I’ve struggled with for almost my entire life. As soon as I knew what it meant to do a “good job”, I knew almost immediately afterwards what it felt like to not add up in some way.
Not Adding Up
What’s strange, thinking about it now is, I don’t really remember how I didn’t meet the mark. I only knew that I never met it. One example is, I remember doing chores when I was younger. I would vacuum the downstairs carpets, wash the woodwork around the base of the floors and dust the furniture for a small allowance every week. The chores started shortly after I experienced trauma that would change the course of my life. Adding another layer of impossible expectations to my already daunting list. But what I don’t remember is, being shown or told how to do them. Or if I was doing an adequate job.
The same was the case for school work. I remember before I gave up on school completely in the tenth grade, I was doing projects and homework, though always on my own. Of course I was alone almost all the time. So this wasn’t anything new. But what I hadn’t realized at the time was, that my situation was not normal. At some point it seems like there should have been someone there to help catch me. Before I fell through the cracks. But this just wasn’t the case for me.
When High Standards Turn Impossible
And what’s more is, I was consistently criticized for the “poor” work that I was doing. Thinking about it now, from the perspective of a functioning adult, I can see how maddening the whole situation was for a child to try to comprehend. Not only from the perspective of my younger self, trying to navigate life and discovering how I fit in with the whole, concerning other’s expectations of me. But also the fully actualized perspective of my adult self. I was just being asked too much of. From people and caregivers that had not only high standards, but impossible ones to meet.
Asking me to meet their standards would be akin to asking a seven year-old to shop and cook for themselves for the week. Also while staying in budget and hitting their nutritional necessities. Impossible. Having high standards can be a good thing, but taken too far and it can create a lot of fear and anxiety.
A Different Type of Standard
Later, I was however, excelling at meeting other of my caregivers standards. The ones where I would drink until I was so sick, I’d be hungover for two days. Or being judgmental and cruel for no other reason than to fit in with the ways my caregivers where acting. Thinking back now, I would have much rather have studied and done well in school. But when your very belonging is on the line, with the people that are supposed to love you no matter what, you’re going to do whatever you can, to feel a sense of love and belonging. Including trying to live up to not only impossible standards, but contradicting ones as well.
Because if you don’t feel like you belong, you don’t feel safe. And that’s when your survival instincts kick in. For me it was studying my caregivers like a detective, to try to read their minds of what it was that they could possible want from me. So I could meet their high standards and feel safety in belonging with them. I was also experiencing a fair amount of abuse from them as well. This added an extra layer of confusion. But when you’re in survival mode, nothing else really matters. Even the abuse.
These experiences were the foundation of the high standards that I in turn, adopted from my caregivers. I later, would set the standards so high for myself, that I was left paralyzed by not knowing how to move past not being perfect. If it wasn’t perfect, it wasn’t worth the effort. This was my distorted view of how I learned to navigate what was expected from me. And what’s worse is, I really believed that perfection was something that was obtainable! This blows my mind to think about now. I was trying to achieve something that just doesn’t exist while tearing myself apart in the process. No bueno.
Cultural Messages of High Standards
And it wasn’t just me. I was being told this impossible standard was possible not only by my caregivers, but by the culture as well. I remember vividly sitting in an empty room with a desk I bought from some expensive retailer, with a decanter of whiskey and a few glasses next to it, thinking to myself, “just a few more pieces of furniture, the right body and clothes, then I’ll be who I want to be.” There was a sinister air about this affirmation. One that I associated with success. Only in a way that was measured against someone else’s expectations. This was one of the ways I became my own abuser. By setting my self worth at something that was outside of myself and unobtainable.
So setting the standards too high I discovered, was really an act of abuse. Trying to achieve something I never could all to gain acceptance from people who couldn’t accept me because they didn’t accept themselves. This was punishing. And to add to the confusion, I didn’t even know what I was doing to myself. So if it was the high standards I was pitting myself against, how did I wake up and realize that I was never going to meet it?
The Need to Listen Inwardly
I think I’m still finding out what it means to be happy with my efforts and self as I am. But I know it has a lot to do with listening inwardly. Knowing how I’m feeling and sitting with the uncomfortable feelings, instead of trying to push past them when it feels like too much. Which raises the question, if I’m pushing myself too hard, are these really reasonable standards I’m asking myself to meet?
When all you have are critical judgements placed on you, it’s difficult to understand what a reasonable request is. Or when we’re needing for something to ease up inside of us. Our internal voice becomes mute and we take on the harsh critic that we are so used to. We may also seek out others to fill this role. The one of harsh critic that we are so used to trying to satisfy. For me, it manifested in many of the jobs I took.
Reliving Cycles of the Ways We’re Used to Being Treated
I didn’t know what my own self worth was, or the value of the work I was doing. For example, my current employer is very vocal about his high expectations and how nobody ever meets them. I’ve been there for about a year and a half, and I don’t believe I’ve heard them compliment anybody for a job well done.
This is a difficult place to work. But in my case, it’s one I was looking for, because it is something that I’m used to. Something I know well because I grew up under these conditions of unmet high standards. Cold comfort. I already knew how to navigate this world. The sense of superiority and indignation that came with thinking and feeling somebody else is inept because they are asking me to reach unachievably high standards. And to add insult to injury, I set the standard too high already. I would often think, “because they’re not meeting my standards they are inferior”. In other words, “you think your standards are high? I’ll show you high standards!” This is unhealthy.
But it’s how I kept myself at a distance from those I would have liked to have built healthy relationships with. Not only that, but I was constantly disappointed, a little angry, ok, maybe a lot angry and never happy or satisfied with anything or anyone around me. While also burning bridges with people every chance I got. It was a very lonely place to be. And I’m honestly very surprised that the few friends I have now, stayed by my side.
Learning to Let Go the High Standards
For me, there was and is a lot to sort through. As I said above, the first and most important step towards releasing the high standards we place on ourselves is, listening inwardly when we find ourselves frustrated with ourselves. Where are the places in our daily lives that we get frustrated and disappointed? How are we feeling and what are we expecting from ourselves and others when we feel these ways?
When the critic comes forward in my day to day, it is usually coupled with a sense of indignation. Most of the time I’m judging someone as selfish or insensitive and possibly inept. All because they ignored the ways I expected them to act or respond to a situation. This is dangerous because; I’m measuring them up against a standard that they have no idea what is being expected of them, they’re not mind readers and I’m also expecting events to unfold the ways I think they should. This shows that I’m unwilling to change my thinking and that I think my methods are the best methods for accomplishing any task. This type of reasoning and thought train leads to black and white thinking. And I’m also isolating myself from others by feeling consistently disappointed in others.
Breaking the cycle of High Standards & Condensation: Listening
To break this cycle, I have to be aware of my feelings, emotions and expectations while I interact with others. When I begin to feel frustrated, I need to make sure to focus on what is happening in the moment. I do this by acknowledging my emotion, clearing my mind of thoughts and ask myself, “where is this frustration coming from?” In some cases, there is a clear connection between my frustrations and what is happening in the moment. For example, while at work, if I’m expecting support from someone and I am left with little understanding on how to proceed with a task, or what their expectations are, this is a frustration worth exploring with the other person.
But it is important to not take that frustration and discharge it onto the person you are experiencing the frustration with. Or anyone or thing else. This is where many of us get tripped up. I know it was a sticking point for me for a long time. It’s important to feel the frustration, but then respond to the emotion inside yourself first. You can do this by asking it, why it’s here, or what am I trying to tell myself?
I know for me if I feel like I’m not being listened to or I’m not meeting the mark in some way, that can trigger some old emotions around family that are pretty charged. And if I’m not careful, that emotion can become destructive. So slowing down enough to listen to where the emotion is coming from and what it is trying to tell you is the first step to responding in a constructive way.
Breaking the cycle of High Standards & Condensation: Exploring Your Feelings
Then you can understand the emotion in how it is effecting you. Is this a situation that deserves this level of concern? Am I being too demanding of the other person? Is this a reasonable expectation that I am setting for another, or myself to meet? These are some of the questions that we can begin to explore when we aren’t so caught up in the initial reaction to the situation. And there will be times that you will need to respond in immediate ways with authority. But having this time to assess the needs for the situation, could mean the difference between a situation handled with care or hurt feelings.
Breaking the cycle of High Standards & Condensation: Take Action & Calming Ourselves
After we explore where the emotions are coming from and what they are trying to tell us, then we can take the appropriate actions and begin the process of calming ourselves down. It doesn’t help any situation to react from a place of anger and frustration. Especially where high standards are involved. This is where self soothing comes into the process and is an important part of communicating from a constructive place. Self soothing can help us to feel heard and taken care of. And coming from a place of knowing that our emotional response to a situation is valid, is important to us feeling as though we matter. In that we are part of the solution and not just collateral damage to a person’s feelings.
This is the power of self soothing and how it can help us communicate and be fully present with ourselves and others. We gain a sense of agency and confidence when we’re calm. And we’re better able to handle what the situation demands of us. Also how to respond to someone’s unreasonable expectations. And this isn’t a guaranty that you will get the support or help you need.
For instance, my above example of not feeling or being supported or if I’m meeting my employer’s expectations. I may calm down and recognize why I am feeling this way and then be able to communicate them from a clear and rational space. Instead of expecting them to read my mind. But there is no way of knowing whether I’ll receive the needed support from those I ask.
Not Taking it Personally
The difference between understanding where your emotions are coming from and then knowing how to best respond to them, instead of getting angry at the person or situation is, you don’t take it so personal. You’ve assessed the situation and have done as much as you’re able to do. After you’ve done the work, it’s a matter of waiting for something outside of yourself to change for you to move forward. But this takes patients.
First with yourself. This is where sitting with difficult emotions comes into the picture. Especially those around feeling like we’re not meeting others’ expectations. And we will do just about anything we can think of to push past or numb that type of discomfort. For me it was drinking coffee to push past them, and alcohol at night to numb them. But other common modalities include, watching T.V., cleaning or constantly staying in motion. Reading or constantly having your nose in a book, or checking social media or flipping through your phone or some other device obsessively. Another one is ruminating or obsessing over something. Also thinking of how unfair the other person’s standards are and ways that you would right the situation if it was up to you.
What all these methods of dealing with stress have in common is, that we are trying to push past the discomfort of sitting in the emotion of feeling whatever is causing the discomfort. In my example, the discomfort is not feeling supported by those who I am supposed to rely on for help by never meeting their high standards. This leaves me feeling underappreciated and slightly taken advantage of. These are the difficult emotions that need my attention and that I need to reconcile inside myself first.
Second, we need to have patience with those who we are in conflict with. This is also difficult. And impossible if you haven’t found patience with yourself first. It helps if you or the other person are able to see different points of view or perspectives. But this isn’t always accessible when we’re trying to help others to understand where we are coming from.
Unfortunately, this is where a lot of arguments begin. Misunderstanding another’s perspective can feel like, to the other, that you’re not listening to their point of view. So it also helps to add a healthy dose of kindness into the conversation. To help set the tone for an understanding mindset and defuse some of the tension that can arise in these types of conversations. Especially where unrealistically high expectations are involved.
Owning What’s Yours
And even with all these precautions, sometimes people will just disagree. It’s especially important in these situations to not take it personal. This was a tough lesson for me to learn, due to being raised in an environment where everything was taken personal. Regardless of the person’s actual intentions. My caregivers never took responsibility for the ways they were feeling. Or how they responded to their feelings or the feelings of others. “Somebody made me feel this way” or “you made me do this” were statements I heard often in my youth.
Looking back, it’s no wonder I had so many issues with boundaries around whose feelings were whose. I was just never taught how to own a feeling. Or how to set healthy boundaries around them. Add being unable to live up to high standards on top of that, it’s enough to make somebody mad.
For me, the process of creating these boundaries worked to help me understand what my responsibilities are. What healthy expectations look like as well. Also, what feelings were mine. I did this by simply labeling the feelings that were coming up in me as they were happening and then connecting them to an event while also telling myself that my best was good enough. The more I did this the clearer it became why I was reacting to what was coming up for me.
So labeling emotions as they happen, followed by sitting with them through the discomfort and reminding yourself that your best is good enough, can help to loosen the grip. The one that takes hold of you when you’re trying to push yourself too hard to meet high expectations from yourself or others.
And it takes practice. LOTS of practice. As I’ve mentioned above, I’ve been dealing with these high standards for most of my life. Starting in childhood! They don’t go away overnight. But the good news is that they do lessen over time. Practicing forgiveness is another way to help soften the edges of our unreasonably high standards. In my daily affirmation, I tell myself, “I’m strong, brave, courageous and forgiving… it’s okay to be me, just as I am”. This helps me to gain a bit of much needed perspective. It allows me to put some distance between the expectation and the emotions that come along with them. Long enough to practice some self-care and reality check what I’m expecting from myself.
I feel better knowing that I’m looking out for my best interests, while stopping myself from tearing myself down for trying to reach an impossible goal. And the more often I do this, the more trust I gain in myself. So if you struggle with impossibly high standards, just know that there are ways of easing up on yourself and letting go. You just need to be persistent and kind to yourself. Thanks for reading : ) peace.
Image Credits: “Impossible standards just make life difficult. #fortunecookie” by dziner is licensed under CC BY-NC-ND 2.0