In this episode we explores the impact of perfectionism on exam anxiety, particularly among neurodivergent individuals. Dr. Tracey Donachie, a lecturer in sports and exercise psychology, discusses the components and prevalence of perfectionism, highlighting its psychological and behavioral effects. Maciej Matejko, from the Re-Star Project, shares his perspective on perfectionism in relation to autism, while consultant Julia Gudinchet offers strategies for managing perfectionistic tendencies in individuals with ADHD and autism. The episode provides valuable insights and practical advice for educators and students to foster healthier attitudes towards achievement.

Find out more:

Dr Tracy Donachie: https://www.ncl.ac.uk/psychology/people/profile/tracydonachie.html

Julia Gudinchet, Sunflower Autism Consultancy: https://sunflowerautismconsultancy.co.uk

Pomodoro Technique: https://changingstatesofmind.libsyn.com/how-effective-is-the-pomodoro-technique

RE-STAR project (Maciej Matejko): https://www.kcl.ac.uk/research/re-star

Time Stamps:

Expert Insight on Perfectionism (00:01:15)
Dr. Tracey Donachie discusses her extensive experience with managing exam stress and perfectionism & explains two main components of perfectionism: high standards and self-criticism.

Prevalence of Perfectionism (00:02:58)
Discussion on the rising rates of socially prescribed perfectionism among students and its debilitating effects.

Good vs. Bad Perfectionism (00:06:00)
Exploration of the spectrum of perfectionism, distinguishing between striving for excellence and harmful perfectionism.

Long-Term Psychological Effects (00:07:39)
Discussion on burnout and other psychological issues linked to chronic perfectionism.

Impact Beyond Academics (00:09:31)
Perfectionism's effects on sports, body image, and interpersonal relationships are examined.

Strategies for Teachers (00:13:49)
Recommendations for teachers to help students manage perfectionism and foster a growth mindset.

Advice for Students During Exam Season (00:16:15)
Practical tips for students to combat perfectionism during high-stress exam periods.

Understanding Autism and Perfectionism (00:19:00)
Discussion on autism and its relationship with perfectionism, featuring insights from Maciej.

Understanding Perfectionism in Neurodivergent Individuals (00:20:02)
Discussion on how perfectionism can stem from positive qualities but become problematic, especially for neurodivergent individuals.

Perfectionism as a Coping Mechanism (00:22:20)
Exploration of how perfectionism can serve as a response to social difficulties and low self-esteem.

Personal Experiences with Perfectionism (00:23:36)
Insights into the speaker's personal struggles with perfectionism and its draining effects.

Advice on Managing Perfectionism (00:29:30): Changing Relationships with Failure (00:30:09) , Exploring Interests to Reduce Pressure (00:32:14), The Need for Recovery Time (00:34:17), Exploring Neurodiversity (00:35:15), Seeking Mental Health Support (00:38:02)

Final Thoughts on Perfectionism (00:40:07)
Reflection on the need to help students foster a healthy relationship with failure and imperfection.