Understanding and Overcoming Perfectionism in Your Professional and Personal Life
Definition of Perfectionism
Perfectionism often appears admirable — striving for excellence and setting high standards for yourself is a commendable goal. However, it is important to distinguish between healthy ambition and harmful perfectionism. Perfectionism is, by definition, the relentless pursuit of exceptionally high standards that can lead to negative consequences. This mindset encompasses three key components:
Relentless striving for extremely high standards.
Self-worth is predominantly based on one's ability to meet these standards.
Experiencing negative consequences of setting such high and demanding standards while still continuing to strive for them despite the impact to you.
An example of this would be spending countless hours making minute adjustments to a presentation to make it “perfect.” While the effort leads to good grades, pursuing perfection exacerbates stress levels, leading to exhaustion and hindering productivity.
The Impact of Perfectionism on Your Life
The consequences of perfectionism can be subtle yet far-reaching, affecting nearly every aspect of your life—from mental health to relationships and professional growth. Here are some ways perfectionism might impact you:
Mental Health Struggles: Persistent self-criticism and unrealistic expectations can foster anxiety and depression. You may find yourself in a cycle of overthinking, feeling inadequate, and avoiding situations where you could fall short.
Procrastination and Burnout: Surprisingly, perfectionism can lead to procrastination due to the fear of not meeting your high expectations. This hesitation can result in last-minute stress and a tendency to overwork, which ultimately leads to burnout. Other unhelpful perfectionism behaviours, such as excessive checking, not knowing when to stop, and difficulty making decisions, can also lead to burnout.
Strained Relationships: Your perfectionist tendencies may negatively affect interactions with friends, family, and colleagues. You may inadvertently become critical of others, breed resentment, or shy away from teamwork, fearing that others will not meet your standards.
Stunted Personal Growth: Refusing to accept anything less than perfection can hinder learning and growth. Focusing solely on the outcome overlooks valuable lessons gained from failures or mistakes.
The struggle for perfection frequently leads to stagnation because we fear that mistakes can lead to a loss of credibility. We hesitate to collaborate, resulting in lost opportunities and chances for improvement. By understanding how perfectionism can seep into your daily life, you can begin to shift your mindset. It's essential to embrace a more balanced perspective wherein progress is deemed more valuable than achieving perfection. Transitioning from this mindset opens the door to personal growth, healthier relationships, and hopefully greater overall satisfaction in life.
Signs and Symptoms of Perfectionism
Behavioural Patterns
Behavioural patterns often provide important clues to an individual's perfectionist mindset. Here are some common patterns to look out for:
All-or-nothing thinking: Perfectionists often view situations in black-and-white terms. For them, anything less than perfect is perceived as a failure. Aiming to complete a project to an incredibly high standard but can’t get it “just right,” you might feel it’s not worth achieving.
Procrastination: Paradoxically, striving for perfection can lead to procrastination. The fear of not meeting one’s standards can make even starting a task feel daunting. It is similar to not writing a school essay until the last minute just because one cannot find the “perfect” introduction.
Excessive Control: A tendency to micromanage tasks or people may arise from a desire to ensure flawlessness. If you need to oversee every project detail or demand that coworkers follow your precise methods, this may indicate perfectionist behaviour.
Avoidance of New Challenges: A fear of failure often leads perfectionists to avoid new opportunities altogether. Trying something without guaranteeing success can be paralysing, inhibiting personal and professional growth.
Understanding these behavioural patterns may help you recognise perfectionist tendencies, allowing you to begin addressing them.
Emotional Responses
In addition to observable behaviours, perfectionism can affect emotional well-being. Perfectionists may experience intense emotional responses that stem from their relentless pursuit of flawlessness. Some of these responses include:
Anxiety: The constant fear of falling short can lead to heightened anxiety levels. You may experience racing thoughts and a perpetual unease, making relaxing challenging. It is similar to having anxiety before every presentation, even if your preparation was exhaustive.
Low Self-Esteem: Perfectionists often tie their self-worth to their achievements. When expectations aren’t met, feelings of inadequacy and shame can quickly surface, further perpetuating a cycle of negative self-evaluation.
Depressive Feelings: The pressure of unachievable standards can lead to feelings of hopelessness and depression. Studies show perfectionists often experience lower levels of happiness compared to their high-achieving counterparts. While both perfectionists and high achievers aim for success, perfectionists' rigid standards and fear of failure can lead to decreased happiness and increased stress, whereas high achievers' balanced approach fosters greater satisfaction and well-being.
Defensiveness: Perfectionists may respond defensively to criticism, perceiving constructive feedback as personal attacks. This defensiveness may alienate friends, family, and colleagues, leading to relationship strain.
By identifying these emotional responses, you can work toward healthier coping mechanisms. Remember, it’s perfectly okay to embrace imperfections; they are a part of the beautiful, messy journey called life.
Understanding the Root Causes of Perfectionism
Childhood Influences
Childhood experiences can play an important role in shaping our personalities. From a young age, the environments we grow up in can instil tendencies that may lead to a perfectionist mindset. Here are some common childhood influences that contribute to perfectionism:
Parental Expectations: When parents set unrealistically high standards for their children, they may inadvertently teach them that love and acceptance are conditional on success. Parents sometimes mistakenly link report card results to affection, causing children to feel intense academic pressure.
Feedback and Evaluation: Children who receive constant criticism or detailed feedback on their mistakes can become fixated on avoiding errors. Feeling that every misstep will lead to disappointment shapes a mindset where perfection is the only acceptable outcome.
Coping Mechanisms: In families where there may be trauma or instability, children often adopt perfectionism as a way to regain control. For instance, one might take on excessive responsibilities to help maintain harmony, leading to perfectionist behaviour in various aspects of their life.
Recognising these childhood influences can be enlightening and help understand why some might struggle with perfectionism as an adult.
Societal Pressures
Beyond family dynamics, societal pressures can impact the development of perfectionism. Influences from culture and peer environments can create an atmosphere where perfection is not just desired but expected. Some societal factors that contribute to perfectionism include:
Cultural Norms: Society often glorifies success and achievement, equating personal worth with performance. The constant portrayal of "perfect" lifestyles in media—whether perfectly curated social media images or cutthroat professional environments—can amplify feelings of inadequacy.
Educational Systems: Many academic institutions stress high achievement, often celebrating the top performers while neglecting those who may need assistance. This competitive atmosphere can make students feel something needs to be recognised or valued. For example, rigorous grading practices might lead students to obsess over minor details, stifling creativity and leading to anxiety.
Peer Comparisons: In a world dominated by social media, comparisons can be magnified. Seeing peers achieve apparent perfection can leave you insecure and drive you further into perfectionistic behaviours. Many feel inadequate simply by browsing others' highlight reels on Instagram, leading others to be critical of their achievements.
Understanding possible root causes of perfectionism can be helpful for addressing its negative impacts. By recognising how childhood influences and societal pressures shape your beliefs, you can begin taking steps towards a healthier, more balanced outlook. Embracing imperfections and acknowledging that they contribute to growth is an important step in moving away from perfectionism.
The Connection Between Perfectionism and Mental Health
Anxiety and Depression
While striving for excellence can be seen as a positive trait, it’s vital to recognise when this drive becomes maladaptive.
Heightened Anxiety: Perfectionists can experience an intense fear of making mistakes. This chronic worry can manifest into overwhelming anxiety, where you find yourself constantly fretting about meeting unrealistic standards. The fear of imperfection disrupts focus and puts competence in question.
Depressive Symptoms: When perfectionists set unattainable goals, the inevitable setbacks can sometimes trigger a sense of hopelessness. If achieving these lofty standards is your sole measure of self-worth, the feelings of inadequacy that accompany missed goals can result in depressive symptoms. Research indicates that perfectionism is correlated with symptoms of depression. The constant cycle of striving and (fear of) failing can create an overwhelming sense of worthlessness, draining motivation and enthusiasm.
Comparative Mindset: Perfectionists may sometimes compare themselves to an idealised version of success or to peers who seem to have it all figured out. This constant comparison fosters feelings of inadequacy. It’s easy to feel like everyone else is succeeding while you are merely struggling to keep up.
Burnout
Burnout can be another negative outcome of perfectionism, especially in high-pressure environments. The pressure to maintain flawless performance takes a significant toll on both mental and physical health.
Chronic Stress: The relentless pursuit of perfection often requires immense effort and dedication, which can lead to chronic stress. Balancing high standards with the demands of life can result in exhaustion. Losing sleep to ensure a project is “perfect” can make one feel exhausted and unable to function effectively.
Physical Symptoms: Perfectionism may also manifest physically in the form of headaches, insomnia, and stomach issues brought about by the constant stress of striving for imagined flawlessness. Burnout can make it increasingly challenging to engage in daily activities, impacting productivity and relationships.
Impaired Functioning: For some people, burnout can lead to a lack of motivation and decreased performance, creating a self-fulfilling prophecy. You may feel too drained to maintain the standards you set for yourself.
Recognising the connection between perfectionism, anxiety, depression, and burnout is important. Acknowledging these links can allow for a proactive approach to mental well-being. By implementing self-compassion, setting realistic goals, and focusing on progress instead of perfection, you can work towards breaking the cycle of perfectionism and its unhelpful effects on mental health.
Strategies to Overcome Perfectionism
Setting Realistic Goals
One strategy that can help with overcoming perfectionism is setting realistic goals. The desire to achieve perfection often leads to setting unattainably high standards, which can cause disappointment and stress. Adopting a more attainable approach allows growth and progress without the debilitating pressure of perfection.
Define Clear Objectives: Break down larger tasks into smaller, manageable steps with specific, achievable outcomes. Instead of insisting that every presentation be a "perfect" masterpiece, aim for a robust and coherent delivery that conveys your message effectively.
Avoid All-or-Nothing Thinking: Try to shift from black-and-white thinking to a more nuanced perspective. Keep morale high by focusing on what was done well rather than the flaws.
Emphasise Progress Over Perfection: Celebrate small victories, acknowledging the efforts and progress you make along the way. For instance, if your goal is to write a book, celebrate the completion of each chapter rather than waiting for the entire book to be perfect.
Solicit Feedback: Enlist a trusted colleague or friend to provide feedback. Their insights might reveal that your initial drafts are much closer to meeting your expectations than you realise.
Setting realistic goals alleviates some of the pressures of perfectionism, creating a more balanced approach to your work and life.
Practicing Self-Compassion
Self-compassion is another helpful tool in managing and overcoming perfectionist tendencies. When striving for perfection becomes a source of stress, practising kindness toward yourself can foster resilience and emotional well-being.
Acknowledge Your Humanity: Accept that mistakes and setbacks are a natural part of life. We are inherently imperfect beings, and embracing our flaws can lead to personal growth. Reminding ourselves that no one is perfect makes forgiving and moving on after an error easier.
Be Your Own Best Friend: Imagine how you would support a friend facing similar perfectionist pressures. Often, we are our own worst critics. Instead of a harsh self-critique after a setback, try using kind words and affirmations that reframe the failure as a learning experience.
Journaling: Keeping a journal can help you track your achievements and reflect on self-criticism. Write down three things you appreciate about your efforts at the end of each day. This reflection can help you develop a mindset that values self-compassion.
Mindfulness Practices: Incorporate mindfulness techniques into your daily routine, allowing you to ground yourself in the present moment. Being mindful helps you recognise critical thoughts and offers space to respond to yourself with kindness rather than judgment.
Practising self-compassion creates a nurturing environment where you can grow and learn from mistakes without being burdened by perfectionism. Setting realistic goals and cultivating self-compassion can pave a more fulfilling path, transforming your perfectionist tendencies into a source of motivation rather than anxiety.
Seeking Professional Help for Perfectionism
Therapy Options
When perfectionism begins interfering with your daily life, seeking professional help can be a beneficial step towards regaining balance and well-being. Therapy options offer structured and supportive environments where you can explore the underlying issues contributing to your perfectionistic tendencies.
Cognitive-behavioral therapy (CBT): Research shows that CBT is one of the most effective approaches for addressing perfectionism. CBT focuses on modifying negative thought patterns and beliefs and addressing behaviours that maintain difficulties.
Acceptance and Commitment Therapy (ACT): ACT helps individuals to accept their imperfections while committing to personal values and goals. This method can help them focus on what truly matters to them rather than getting lost in the constant quest for flawlessness.
Mindfulness-Based Therapy: Research suggests that mindfulness practices can significantly reduce anxiety levels related to perfectionism. Techniques such as meditation and deep-breathing exercises can help you stay present and appreciate your achievements without the constant need for perfect outcomes. Learning to emphasise appreciation over perfection may help shift your approach to work-life balance.
Seeking therapy is part of recognising that you don’t have to navigate perfectionism alone. Professional support guides you in reshaping your thoughts and behaviours, helping you make meaningful changes in your life.
Embracing Failure
For many perfectionists, failure is a personal attack on their self-worth and abilities. However, shifting this perspective can open up new pathways for growth and resilience.
Reframe Your Thoughts: Instead of viewing failure as a reflection of inadequacy, try to see it as a valuable learning opportunity. Recognising the insight gained from a process is a stepping stone to accepting that success is only sometimes measured by meeting high expectations.
Normalising Mistakes: Understand that everyone makes mistakes, no matter how successful they may appear. The famous innovator Thomas Edison experienced countless failures before creating something groundbreaking.
Allow Yourself to Experiment: Embracing failure means opening yourself to experimentation. Rather than becoming paralysed by the fear of not achieving perfection, allow yourself to navigate uncharted waters. Learn to see that positive or negative feedback can be a tool for growth.
Celebrating Progress
Recognising and appreciating your efforts can significantly influence your motivation and overall satisfaction.
Acknowledge Small Wins: Break down your larger goals into smaller, phased milestones and celebrate each one you achieve. For example, if your objective is to enhance your public speaking skills, celebrate each opportunity you have to present, regardless of the outcome. Make it a habit to reward yourself each time you successfully deliver, shifting focus away from striving for perfection to appreciating your journey.
Use a Progress Journal: Keeping a journal documenting achievements and lessons learned is a practical approach to celebrating progress. When perfectionism becomes too heavy, reflect on your journal to remind yourself of growth.
Share Your Journey: Don’t hesitate to share your successes with others. Whether it’s a trusted friend, a colleague, or a support group, sharing recognises accountability and celebrates the journey together. Hearing about others’ journeys and successes can inspire you to move forward.
Celebrating progress, no matter how small, reinforces a positive mindset and can help counter the adverse effects of perfectionism. As you incorporate these strategies into your daily life, you may find that both failure and progress become vital parts of your growth journey. By embracing and celebrating them, you transform how you approach challenges and setbacks, ultimately moving closer to your goals while maintaining balance and joy.
Developing Healthy Coping Mechanisms
Mindfulness Practices
Developing healthy coping mechanisms can be helpful for addressing difficulties with perfectionism, as well as other mental health difficulties. One tool at your disposal is mindfulness. Mindfulness practices foster a greater awareness of the present moment, which may help address obsessive perfectionist tendencies.
Guided Meditation: Engaging in guided meditation can help centre your thoughts. Apps like Headspace or Calm offer sessions tailored to managing anxiety and stress, possibly stemming from perfectionism.
Mindful Awareness: Practicing mindful awareness can shift your attention from striving for perfection to appreciating the present. This mechanism could be as simple as taking a few minutes each day to notice your surroundings: the scents, sounds, and textures around you. Engaging your senses can help ground you.
Acceptance of Imperfection: Embracing that no one is perfect can be liberating. Mindfulness encourages you to accept your flaws without harsh judgment. During a mindfulness journey, it is helpful to be reminded that "It’s okay not to be perfect. Growth comes from the journey."
By incorporating mindfulness practices into your daily routine, you may find that the anxiety fueled by perfectionism gradually diminishes, allowing you to live more freely in the moment.
Stress Management Techniques
In addition to mindfulness, effective stress management techniques can be helpful in mitigating the pressures accompanying perfectionism. Here are several practical approaches that can help:
Time Management Strategies: Adopting effective time management techniques can help reduce overwhelming feelings. Techniques like the Pomodoro Technique, where you work in focused bursts followed by short breaks, can foster productivity without leading to burnout. This method may also help maintain focus without the risk of overexertion.
Physical Activity: Regular exercise is a fantastic way to manage stress and clear your mind. Whether it’s yoga, running, or a simple walk outdoors, movement releases endorphins that can elevate your mood.
Journaling: Keeping a stress diary can be eye-opening. You can identify patterns that trigger perfectionism-related stress by reflecting on your thoughts and feelings. Write down situations where you felt pressured to be perfect and note how you responded. Over time, you will gain insight into what truly matters and what can be let go.
Engaging in Hobbies: Dedicating time to hobbies and activities you enjoy can help you unwind and regain perspective. Whether painting, cooking, or reading, these activities remind us that life should be enjoyed, not just meticulously managed.
Mindfulness practices and stress management techniques can help you cultivate a more adaptive approach to perfectionism, hopefully leading to a more fulfilling and less anxious life. By focusing on the process rather than the destination, you gradually dismantle the chains of perfectionism and embrace the beauty of being perfectly imperfect.
Creating a Balanced Work-Life Integration
Prioritising Self-Care
It can be easy to fall into the trap of placing work above everything else, especially when striving for perfection. An effective strategy for maintaining balance is prioritising self-care.
Understand the Importance of Rest: Taking care of yourself shouldn’t be considered a luxury but a necessity. Neglecting your well-being can lead to burnout and decreased productivity. Scheduling regular breaks, even short five-minute ones, and allowing guilt-free downtime are essential practices for mental health.
Engage in Activities You Enjoy: Make time for hobbies and activities that bring you joy. Whether reading, gardening, or spending time with loved ones, these moments of pleasure counterbalance the pressure of perfectionism.
Routine Self-Reflection: Regularly assess your self-care needs. Setting aside time each week to reflect on what’s been working and what hasn’t can help you recalibrate. This process could involve journaling or discussing your experiences with a friend. Doing so helps ensure your self-care efforts align with your well-being needs, allowing you to recharge effectively.
Prioritising self-care cultivates resilience and provides a foundation that supports a healthy work-life integration, making it easier to navigate your perfectionist tendencies.
Setting Boundaries
Setting boundaries is instrumental in achieving work-life balance. In tandem with prioritising self-care, boundaries help prevent work from encroaching into personal time, ensuring you can engage fully in both spheres of your life.
Define Your Work Hours: Establish precise work hours and stick to them. This schedule means not checking emails or tackling work-related tasks outside these designated times.
Learn to Say No: As a perfectionist, the desire to please others can lead to overcommitment. It’s vital to recognise that sometimes saying no is necessary for your mental health. When asked to take on extra responsibilities, consider whether you are interested in the task or are doing so out of obligation.
Communicate Your Needs: Be open and honest with employers, colleagues, and even loved ones about your boundaries. Expressing your need for a balanced approach can foster understanding and support.
Setting clear boundaries creates a buffer that protects your time and energy from work demands. A balanced work-life integration enables you to thrive personally and professionally, allowing you to maintain your drive for excellence without sacrificing your well-being. Embracing self-care and boundaries is not just about avoiding burnout; it's about creating a fulfilling life where you can pursue your goals while feeling content and balanced.
Sustaining Your Progress
Building a Support System
Having people around you who understand your struggles and can offer guidance can be invaluable in maintaining progress.
Identify Your Allies: Look for friends, family members, or colleagues who support your journey. Sharing your goals and challenges with them can foster a sense of accountability. Look for individuals who motivate you and make you feel less isolated.
Seek Professional Guidance: Engaging with a psychologist, therapist or counsellor trained in dealing with perfectionism may significantly enhance your progress. These professionals can provide tailored strategies and insights, helping you navigate the complexities of perfectionist thinking.
A robust support system can create a sense of community and understanding, offering nurturing spaces where you can grow and thrive.
Reflecting on Your Journey
Taking the time to pause and evaluate your experiences reinforces what you've learned and prepares you for future challenges.
Regular Check-Ins: Make time each week or month to reflect on your journey and see your growth. This process could involve journaling about your achievements, setbacks, and feelings.
Celebrate Milestones: Acknowledge both minor and significant milestones along your journey. Celebrating your progress reinforces a positive mindset and reminds you how far you’ve come, regardless of whether or not you’ve reached your ultimate goal. Learning to treat yourself with a gift or favourite activity will motivate you.
Adjust Goals as Needed: Reflect on whether your initial goals align with your evolving self. This benchmark ensures that your goals remain relevant as you grow. If certain expectations feel unrealistic, don’t hesitate to recalibrate them accordingly. Adaptability is key. The goal should be towards progress and not burnout.
By continuously reflecting on your journey and embracing a supportive network, you can hopefully sustain your progress in overcoming perfectionism. Crafting a path that includes both external support and internal reflection may enhance your well-being and aide personal and professional growth.
Meet Your Clinical Psychologists In Newcastle
Dr Emma Doolan is a Clinical Psychologist based in Newcastle. With a collaborative and evidence-based approach, she helps clients overcome various challenges such as anxiety, depression, stress, and trauma.
Emma is experienced in cognitive behavioural therapy (CBT) and other modalities like schema therapy, acceptance and commitment therapy (ACT), and compassion-focused therapy. She holds a PhD in clinical psychology and has completed her registration as a clinical psychologist from AHPRA. Emma is a member of several professional associations, including ACPA, APS, AACBT, and APN.
Paige Cornell is a clinical psychologist in Newcastle who has experience in therapeutic modalities such as Motivational Interviewing, CBT, Schema Therapy, DBT, and ACT. She focuses on building a solid therapeutic relationship and tailoring treatment to each individual. Paige has experience in private practice, NGOs, and forensic settings.
She works with a diverse range of mental health issues, including anxiety, mood disorders, PTSD, relationship problems, substance abuse, and offending behaviours. Paige is particularly interested in helping LGBTQI+ individuals and those dealing with trauma and substance abuse. She is fully registered and endorsed as a clinical psychologist and a board-approved supervisor for psychologists. Paige is a member of ACPA and APS, holding a Master's in Clinical Psychology and a Bachelor's in Psychological Science (Honours).
Taylah Armstrong is a Clinical Psychologist in Newcastle. She focuses on developing solid therapeutic relationships to assist individuals in enhancing their well-being and achieving their goals. Taylah is skilled in treating various concerns such as anxiety, stress, mood disorders, trauma, and eating disorders.
She utilises evidence-based therapies like CBT, DBT, and ACT. Taylah has worked in public healthcare, primary care, and education sectors. She is fully registered and endorsed as a clinical psychologist by AHPRA and holds a Master's and Bachelor's degree in Psychology from the University of Newcastle.
Paige Whitfield is a clinical psychologist in Newcastle with experience in private and public health settings. She collaborates with health professionals, families, and schools to provide evidence-based treatments like CBT, Narrative Therapy, and ACT for various issues. Paige has a Bachelor's degree in Psychology (Honours) and a Master's in Clinical Psychology. She is fully registered and endorsed as a clinical psychologist and is a member of APS and ACPA.
Dr Kaitlin Fitzgerald is a clinical psychologist in Newcastle who takes a collaborative and client-centred approach to therapy. She creates a warm and relaxed environment for clients, aiming to make therapy sessions comfortable and even enjoyable. Kaitlin holds a Doctor of Philosophy in Clinical Psychology and a Bachelor of Psychology (Honours) from the University of Newcastle. In addition to her private practice at ELD Psychology, she also works in public mental health treating adults with various mental health issues.
Kaitlin has experience working with a wide range of concerns, such as anxiety, depression, and relationship difficulties. She is skilled in evidence-based therapies like CBT, Schema Therapy, DBT, and ACT. Kaitlin is fully registered as a clinical psychologist with AHPRA and is approved to supervise provisional and registered psychologists.
Eliza Newton is a person-centred Clinical Psychologist dedicated to helping clients explore their deeper selves. She tailors her approach to each client, using psychodynamic therapy for self-exploration or structured techniques like Acceptance and Commitment Therapy, Cognitive Behaviour Therapy, and Schema Therapy. Eliza focuses on individuals overcoming childhood trauma, including Complex PTSD, and helps those with ADHD develop organisational and emotional well-being strategies. With experience in private practice, inpatient settings, and psychiatric rehabilitation, she addresses challenges from anxiety and mood disorders to severe mental illness.
Eliza holds a Bachelor of Psychology (Honours) from the University of Newcastle and a Master of Clinical Psychology from Western Sydney University. She is registered as a Clinical Psychologist with AHPRA and is a member of AAPi and ACPA.
Disclaimer
The content provided on this blog is intended for Australian audiences and is for informational purposes only. It should not be considered as professional psychological advice, diagnosis, or treatment. The information shared here is based on general knowledge and experience in the field of psychology, but it may not be applicable to your specific situation.
Always seek the advice of your psychologist or other qualified mental health provider with any questions you may have regarding a psychological condition or treatment. Never disregard professional psychological advice or delay in seeking it because of something you have read on this blog.
If you are in crisis or you think you may have an emergency, call your doctor, or dial 000 immediately. This blog is not intended to be a substitute for professional advice, diagnosis, or treatment.
The opinions expressed in this blog are solely those of the author and do not necessarily reflect the views of any affiliated organisations or institutions.