Perfectionism
Perfectionism is characterized by setting excessively high standards for oneself and striving for flawlessness in tasks and accomplishments. Perfectionism can entail a healthy pursuit of excellence and achievement. It isn’t something we have or don’t have; perfectionism is experienced to varying degrees.
There can be negative consequences of perfectionism emotionally, socially, physically, cognitively, and behaviorally.
Perfectionism may be a problem when a person:
- Sets unrealistic standards for themselves or others and thinks that anything less than perfection is unacceptable, which may result in chronic frustration and disappointment
- Experiences an intense fear of making mistakes or not meeting expectations, which can lead to avoidance of new challenges, procrastination, and anxiety
- Engages in harsh self-criticism and negative self-talk when outcomes aren’t perfect, which can erode self-esteem and lead to feelings of worthlessness
- Experiences overwhelming anxiety and stress related to achieving perfection or meeting expectations, which can lead to physical health problems
- Holds unrealistic expectations of others and is overly critical, creating tension in relationships with friends, family, and colleagues
- Focuses more on what went wrong rather than celebrating successes and is unable to enjoy achievements
- Engages in time-consuming behaviors to achieve perfection, leading to decreased productivity
- Hesitates to share ideas or try new approaches because they are afraid they won’t be perfect, thus stifling creativity, problem-solving, and innovation
Perfectionism is dysfunctional when it leads to unrealistic expectations, anxiety, negative self-talk, and impacts relationships and overall well-being. Recognizing these signs can help individuals take steps toward healthier behaviors and attitudes regarding achievement and self-acceptance.
Cognitive-behavioral therapy (CBT) is the most effective treatment for perfectionism, focusing on changing behaviors and also distorted thinking patterns via cognitive restructuring. Complementary approaches like mindfulness, self-compassion training, and acceptance and commitment therapy (ACT) can also be highly beneficial. The goal is to help individuals develop a more balanced and compassionate approach to themselves and their achievements.
