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Perfectionism is desirable because it leads to excellence, high standards, and success. However, when perfectionism is carried to the extreme, it starts to become internally tied to mental health, resulting in tremendous emotional and psychological suffering.
Though most people appear to be motivated by perfectionism at some point, its impact can be remarkable on an individual’s mental health and well-being. It is against such traits that perfectionism may lead to chronic stress, anxiety, depression, burnout, or other problems with mental health.
In this post, we’ll discuss how perfectionism affects mental health issues, why it is so detrimental in the first place, and some strategies for managing perfectionism in a healthier, more sustainable way.
What Is Perfectionism?
Perfectionism is the tendency to set unrealistically high standards for oneself and believe that anything less than perfection is unacceptable. In its most basic structure, it’s a compulsion to do things flawlessly and the perpetual fear of failure. Indeed, perfectionism and mental health go hand in hand because they so often work toward unattainable ideals, ending up with stress, dissatisfaction, and self-criticism when they inevitably fall short.
These pathological issues form affect perfectionist people who have an extremely high level of self-criticism coupled with the fear of committing mistakes. Anything that could be better leads to abandonment or failure. Pressure often translates into emotional exhaustion, problematic relationships, and a loss of self-esteem. The pursuit of excellence need not be wrong; however, perfectionist behavior in their obsession for control and flawlessness is destructive to mental health.
Types of Perfectionism
Not all perfectionism is the same, and its forms can impact mental health differently. Understanding these types may shed light on the mental health consequences of perfectionism and provide individuals with the help they need to address their specific struggles.
- Self-Oriented Perfectionism
They set extremely high standards for themselves. They are perfectionists, striving for excellence in their careers, academic achievements, or personal life. This kind of perfectionist tends to be very hard on themselves, thinking that anything less than perfect reflects a lack of character or competence.
In such a case, the impact of perfectionism on mental health would include stress, anxiety, and even feelings of inadequacy because a person never gets to feel “good enough.” Pressure to perform may lead to burnout and self-doubting and may be unable to relax or enjoy life.
- Other-Oriented Perfectionism
Perfectionism can lead to high standards for others because the individual expects the best from people. This often results in disappointment, tension, and conflicts because they need to meet their expectations. Perfectionism creates unrealistic demands on friends, family, or colleagues, while in reality, a lot of friction and isolation sometimes characterize relations.
This perfectionism can also have a greater impact on mental health since the individual feels that others always disappoint them, causing frustration, anger, and anxiety. The weight of expecting others to do things perfectly can strain one’s feelings of loneliness and resentment, further deteriorating one’s mental well-being.
- Socially Prescribed Perfectionism
Socially prescribed perfectionists believe that others hold them up to a standard of perfection, even if those expectations are unspoken or imagined. Such perfectionism may be rooted in an actual or imagined fear of judgment and rejection. The individual constantly aims to meet whatever they perceive to be external expectations, even at the cost of their own needs or well-being.
In this case, the mental health consequences of perfectionism can be particularly terrible, as individuals are usually anxious about achieving such picture-perfect ideals. The compulsion to attain what others envision can lead to depression, inadequacy, and perpetual exhaustion.
How Perfectionism Affects Mental Health
It can also significantly affect a person’s psychological and emotional well-being. Some people diagnosed with perfectionism are more likely to develop mental health disorders such as anxiety, depression, and burnout. Let us now delve into how perfectionism affects mental health.
Anxiety and Perfectionism
One of the most common ways perfectionism and anxiety are linked is through the fear of failure. Perfectionists often experience intense anxiety because they fear making mistakes or being judged. They constantly worry about not meeting their or others’ expectations, which can create tension and unease.
Now, for perfectionists, every task is an all-or-nothing kind of affair. A minor mistake becomes a catastrophic failure and they become anxious and stressed. This constant worry enters the trap of producing an evil cycle that forces perfectionists to work so much harder to avoid such mistakes, further causing them to increase anxiety and reduce the quality of their lives.
Depression and Perfectionism
Perfectionism is also highly related to depression. The feeling of failure about not meeting perfectionists’ standards comes hand in hand with inadequacy and low self-esteem because of the inability to meet their expectations. For perfectionists, the failure to succeed towards a goal can cause critical self-scrutiny that may feed into depression.
It can become vicious if perfectionists continue negative self-talk or isolate themselves because they have placed unrealistic expectations on others. Over time, the weight of trying to become perfect in everything could leave the person emotionally drained and hopeless.
Burnout and Exhaustion
Perfectionism can be incredibly exhausting. Pursuing perfection has made many perfectionists push themselves to the limit, striving to meet those high standards to such an extent that sleep, rest, and self-care are set aside. This results in chronic fatigue, physical exhaustion, and burnout.
Perfectionism can contribute to emotional exhaustion and burnout, as often happens in school or working environments, where high expectations for continuous excellence create an atmosphere of relentless pressure. An experience of emotional exhaustion may start with decreased motivation and irritability, leading to an overwhelmed sense of anxiety and depression.
The Link Between Perfectionism and Self-Esteem
Self-esteem is crucial to how perfectionism is linked with mental health. For the most part, perfectionists identify their sense of self-worth with their ability to function up to their ideals; when they succeed, their self-esteem rises temporarily, but if they fail to meet their high expectations, it crashes.
This fragile sense of self quickly entrenches a cycle of anxiety and depression when perfectionists cannot accept their faults or imperfections. Over time, this may lead to low feelings of inadequacy, no self-acceptance, and a persistent fear of failure.
Signs You Might Be a Perfectionist
Perfectionism may get overlooked until its impact on mental health becomes glaring. Here are some telltale signs that you probably have perfectionist tendencies:
- You set very high and sometimes impossible expectations about what you could achieve.
- You become incredibly frustrated when plans go differently than planned.
- You avoid trying new things because of fear of making mistakes.
- You tend to compare yourself with others and feel inadequate if you don’t measure up.
- You are often left feeling that you need to be better, despite how much you achieve.
In case one identifies with these traits, then it becomes essential to note the mental illness associated with perfectionism and act to address it before things balloon out of control.
Perfectionism in Different Aspects of Life
Perfectionism can impact everything from work to relationships to academics in a person’s life. Understanding where perfectionism manifests in different areas can help people know where adjustments are needed to enhance mental health.
Work and Career
Perfectionism in the workplace may result in overwork, procrastination, and an inability to delegate. A perfectionist may feel the need to do everything he or herself to ensure it’s done “just right.” This can be a source of stress and anxiety and result in burnout, as perfectionists often overburden themselves in their efforts to meet unrealistic expectations.
Relationships
In a personal relationship, perfectionism and anxiety can produce extreme expectations of what others should be like, sometimes straining interactions and evoking feelings of disappointment. Perfectionists tend to be overly critical of their partners, family, and friends, always expecting impossibly high standards that lead to frustration and emotional distance.
Academics
On the other hand, perfectionist students may experience anxiety and be frightened to fail; their constant striving for perfect grades and performance can lead to chronic stress and sleepless nights or even burnout. This makes school life very stressful and emotionally draining.
Strategies for Managing Perfectionism
Although perfectionism can impact mental health, some strategies may help individuals control perfectionism and find a healthier approach to achieving things in life.
Setting Realistic Goals
Setting realistic, attainable goals is the most effective way to overcome perfectionism. Instead of perfect execution, divide tasks into smaller steps that can be managed easily. Celebrate progress rather than perfection, and let the person make mistakes.
Practicing Self-Compassion
Managing perfectionism requires learning how to be kind to yourself. Self-compassion means recognizing that you are human and imperfection is the order of things. Self-compassion helps make it easier to be gracious with yourself when things do not work out as planned, lowers your feelings of anxiety and depression, and enables you to keep a more balanced view of your accomplishments.
Seeking Professional Help
If perfectionism begins to affect your mental health seriously, expert treatment is often beneficial. A therapist can work with you to uncover some of the deeper causes of your perfectionist tendencies and arm you with tools to help you better control them. Cognitive-behavioral therapy (CBT) can be especially helpful in treating perfectionism and anxiety.
Practicing Mindfulness
Mindfulness is a powerful tool for reducing stress and improving emotional well-being. Many mindfulness activities help perfectionists free themselves from the need to control and the pressure they impose on themselves. Mindfulness allows people to overcome specific anxieties and introduce themselves to graceful imperfections.
Final Thoughts
Perfectionism is not destructive in itself, but it is when it becomes obsessive that significant mental health problems can ensue. Such extreme scenarios include, for example, anxiety, depression, burnout, and low self-esteem, all the result of being influenced by perfectionism in mental health.
Awareness of using perfectionism positively to improve mental health can lead one to a more holistic, meaningful life. Imperfection may be acknowledged, realistic goals defined, and the practice of being gently compassionate with oneself to overcome some of the harmful effects of perfectionism.
FAQs
- What are the signs that perfectionism is negatively impacting my mental health?
Some of the symptoms that signify perfectionism are interlinked with negative mental health, including constantly feeling stressed and anxious, difficulty accepting mistakes, consistently low self-esteem, and constant dissatisfaction with your achievements. Focusing too much on details and setting high standards for yourself may indicate that perfectionism is affecting your mental well-being.
- Can perfectionism lead to depression?
Indeed, perfectionism and depression are interlinked. When a person cannot reach his goals, he will feel a feeling of failure and defeat, which may push him toward chronic sadness, loss of hope, and emotional exhaustion. Failure to meet impossible requirements may create a vicious cycle that deepens depression.
- How does perfectionism contribute to anxiety?
Perfectionism and anxiety are often closely linked since the constant fear of failure or making mistakes pushes up the stress levels. The pressure that everything has to be perfect creates much overthinking, procrastination, and an immense feeling of being pressured, which causes anxiety and panic attacks.
- What strategies can help me manage perfectionism?
Perfection control. One of the most informative aspects to reflect on when discussing controlling perfectionism is realistic and achievable goals, self-compassion techniques, seeking professional therapy, or practicing mindfulness. Many perfectionists learn to be okay with imperfection and celebrate mere progress rather than perfection.
- When should I seek professional help for my perfectionism?
If perfectionism, combined with mental health problems, chokes off your daily life and leads to anxiety, depression, or burnout, you should consult a professional. A therapist will untangle the reasons behind your perfectionist behaviors and may even help guide you through various cognitive-behavioral therapy (CBT) or other techniques to keep perfectionism fit.
