Psychologie: Wenn Selbstoptimierung zum Wahn wird: Wie steige ich aus?

The pursuit of self-improvement, or self-optimization, is often seen as a positive endeavor, leading to healthier living, increased productivity, and greater happiness. However, many individuals become overwhelmed by the pressure of self-optimization. Instead of engaging in simple activities like jogging, they plan elaborate training routines for half-marathons, account for optimal footwear, carbohydrate intake, and sophisticated recovery programs.

Even sleep indices are optimized. The problem arises when the drive for improvement transforms into constant performance pressure. This can result in stress, exhaustion, and a persistent feeling of inadequacy. Nathalie Claus, a psychological psychotherapist at the University of Bremen's Institute of Psychology, explains that the issue primarily arises when unrealistic goals are set and approached inflexibly.

For example, maintaining an immaculate house even after a tiring workday can be a sign of unhealthy perfectionism. Sarah Pritz, a cultural sociologist and scientific assistant at the Institute of General Sociology and Sociological Theory at TU Berlin, adds that self-optimization becomes problematic when it negatively impacts well-being, leading to detrimental stress, physical and emotional exhaustion, or persistent dissatisfaction.

This can manifest in depression or sleep disorders. However, self-optimization woe is not a medical diagnosis. The distinction between healthy development and self-optimization woe is often unclear, according to Claus. Healthy development involves self-care - a desire to change oneself positively. This is not problematic as long as flexibility is maintained, accepting that self-optimization may not always work on any given day.

A warning sign for self-optimization woe could be neglecting certain needs, such as social interactions, to achieve a specific goal and overextending oneself. Nathalie Claus, a psychological psychotherapist, notes that primarily young people and young adults are affected by self-optimization. They are often active on social media platforms like Instagram, TikTok, and Snapchat, where they constantly compare themselves to idealized images of others.

These platforms often present unrealistic expectations, such as individuals appearing fit, slim, and free of blemishes while maintaining a perfect life. This can lead users to strive for unattainable goals in an unhealthy and unrealistic manner. According to Pritz, highly competitive individuals and students are also frequently affected by excessive self-optimization.

They often define their self-worth based on measurable results and attempt to maintain a high level of performance to meet the pressures and expectations of a performance-oriented society. The difficulty in breaking free from the constant drive to optimize oneself stems from societal pressure, as Claus explains, "You must perform, or else you are a burden to society."

Therefore, questioning societal norms and recognizing that sometimes the best approach is to accept oneself without constant striving for perfection can help. Pritz recommends reframing societal norms and learning to accept one's worth beyond performance, and Claus advises focusing on what is loving about oneself beyond achievements.

Additionally, she suggests abandoning performance apps on smartphones, opting instead for mindfulness to accept one's own capabilities and pay attention to the body's needs. It is also important to discuss excessive performance pressure and self-optimization woe in larger groups, such as families and friend circles, as this can help individuals find better ways to manage themselves.