Perfectionism, the relentless pursuit of flawlessness and setting excessively high standards for oneself, has become increasingly prevalent in today’s society. It is often viewed as a positive trait associated with high achievement and success. However, what many people fail to realize is that perfectionism can have detrimental effects on mental health, leading to psychiatric ailments and reducing overall well-being.
In this article, we will delve into perfectionism’s dangers, explore its associated psychiatric disorders, and discuss effective strategies to cope with this harmful mindset.
The Dark Side of Perfectionism
While striving for excellence can be motivating and lead to positive outcomes, perfectionism can become toxic when taken to the extreme. Research has shown that perfectionism is associated with a range of psychiatric disorders, including anxiety disorders, depression, obsessive-compulsive disorder (OCD), and eating disorders (1). Perfectionists tend to be highly self-critical and excessively worried about making mistakes or failing, which can result in chronic stress and anxiety. The constant need for approval and validation from others can also contribute to low self-esteem and a sense of never feeling good enough.
Perfectionism can also impair one’s ability to cope with failure and setbacks. When perfectionists inevitably fall short of their unrealistic standards, they may experience intense feelings of disappointment, shame, and guilt, leading to a negative cycle of self-blame and self-doubt. This can significantly impact mental health and well-being, leading to a higher risk of developing mood disorders such as depression.
Perfectionism can interfere with relationships and social functioning. For example, they may struggle with trust and intimacy, fearing being judged or rejected for not meeting their expectations. They may also have difficulty delegating tasks or collaborating with others. This can increase stress, isolation, and difficulty in forming meaningful connections.
Psychiatric Ailments Associated with Perfectionism
Perfectionism has been consistently linked with various psychiatric ailments. Let’s take a closer look at some of the common disorders associated with perfectionism:
Anxiety Disorders
Perfectionists tend to have high anxiety levels due to the constant fear of making mistakes or falling short of their ideal standards. This can lead to generalized anxiety disorder (GAD), social anxiety disorder (SAD), and panic disorder (PD), among others (1). In addition, perfectionists may experience persistent worry, restlessness, difficulty concentrating, and physical symptoms such as rapid heartbeat or shortness of breath.
Depression
The relentless pursuit of perfection can take a toll on one’s mental health and increase the risk of developing depression. Perfectionists may experience feelings of worthlessness, hopelessness, and low mood when they are unable to meet their unrealistic standards. In addition, the constant self-criticism and negative self-talk associated with perfectionism can contribute to the development of depressive symptoms.
Obsessive-Compulsive Disorder (OCD)
Perfectionism and OCD share several common features. Both involve rigid standards, excessive attention to detail, and a strong need for order and control. Perfectionists with OCD may engage in compulsive behaviors, such as repeated checking or arranging objects, in an attempt to meet their high standards. These behaviors can significantly interfere with daily functioning and lead to distress and impairment.
Eating Disorders
Perfectionism has been identified as a risk factor for developing eating disorders, such as anorexia nervosa and bulimia nervosa. Perfectionists may set unrealistic standards for their appearance and body image, leading to obsessive and unhealthy behaviors related to food and exercise. Constantly pursuing the “perfect” body can result in distorted eating patterns, excessive exercise, and a negative impact on physical health.
Strategies to Deal with the Dangers of Perfectionism
Recognizing and addressing perfectionism is crucial for safeguarding mental health and well-being. Here are some effective strategies to cope with the dangers of perfectionism.
Challenge and reframe unrealistic standards
Perfectionists often have rigid and unrealistic standards. Challenging these standards is important. Recognize that perfection is an unattainable goal and mistakes are a part of being human. Embrace the concept of self-compassion and practice self-acceptance.
Practice self-compassion
Treat yourself with the kindness and understanding you would offer a friend. Learn to be self-compassionate by acknowledging and validating your efforts and progress, even imperfect ones. Be kind to yourself and practice self-care regularly, including taking breaks, engaging in activities that bring you joy, and prioritizing self-care.
Challenge negative self-talk
Perfectionists often engage in negative self-talk, constantly criticizing themselves for not meeting their high standards. Challenge these negative thoughts and replace them with more balanced and realistic self-talk. Practice positive affirmations and focus on your strengths and accomplishments rather than dwelling on perceived failures or shortcomings.
Develop a healthy relationship with failure
Failure is a part of life, and developing a healthy relationship with it is important. Instead of viewing failure as a reflection of your worth, see it as an opportunity to learn, grow, and improve. Embrace a growth mindset and see failures as stepping stones towards success rather than reasons for self-blame or self-doubt.
Seek support from others
Perfectionism can be isolating, and it’s important to seek support from trusted friends, family, or a mental health professional. Talk about your struggles with perfectionism and the pressure you put on yourself. A supportive and non-judgmental environment can provide validation, perspective, and practical advice on how to cope with perfectionistic tendencies.
Set realistic goals and expectations
Setting overly high and unrealistic goals can be a set-up for failure and disappointment. Learn to set more realistic and achievable goals for yourself, considering your capabilities, limitations, and the resources available. Break down larger goals into smaller, manageable steps to avoid feeling overwhelmed or discouraged.
The Bottom Line
Perfectionism may be praised in today’s society, but it comes with significant risks to mental health and well-being. The relentless pursuit of flawlessness can contribute to psychiatric ailments such as anxiety, depression, OCD, and eating disorders. However, there are effective strategies to cope with the dangers of perfectionism, including challenging unrealistic standards, practicing self-compassion, challenging negative self-talk, developing a healthy relationship with failure, seeking support from others, and setting realistic goals and expectations. Recognizing and addressing perfectionism can improve mental health, increase self-acceptance, and a greater sense of well-being.
References
1. Flett, G. L., Hewitt, P. L., & Mikail, S. F. (2018). Perfectionism, Personality, and Psychopathology. In: Stoeber J., editor. The Psychology of Perfectionism: Theory, Research, Applications. Routledge. (pp. 89-106).
