What is perfectionism and how does it lead to anxiety?

Perfectionism is often present in overachievers. But what exactly is perfectionism? Perfectionism is an innate tendency to strive for near-perfect results and faultlessness.
Having perfectionist tendencies includes constantly striving to meet high standards, being overly critical of one's mistakes, and engaging in self-criticism. Perfectionists have this press

ure on themselves to overachieve and excel in everything in their lives. "There is no room for mistakes" is the motto of a perfectionist. With all the energy put into perfecting themselves and their work, one is bound to feel drained. Perfectionists may be exceptionally sensitive to criticism since they already put themselves through self-criticism. Hence, having perfectionist tendencies can be a source of stress and anxiety.

Frost and DiBartolo (2002) explain how this creates a cycle where perfectionism feeds anxiety, and anxiety reinforces perfectionistic tendencies, making it difficult for individuals to break free. Pursuing perfect outcomes can frequently lead to an overthinking spiral. Setting unrealistic goals and falling short of achieving them can lead to self-doubt and questioning one's worth based on those results. You get stuck and start thinking of all the "what ifs" and worst-case scenarios all the time.

This may even impact your decision-making skills and your ability to meet deadlines, eventually causing an increase in stress and worry as a result of the cycle. The fear of failure and disapproval associated with having perfectionist tendencies may also incorporate avoidance and procrastination in one's life. It’s easier to not apply for that job than to apply and face rejection. It’s better to put off that dream project for later than start now and realise how much improvement I will have to show. The result is, we don’t do half the things we set out to (and set those lofty standards for).

Sometimes, people can get obsessive towards those goals, and go all-in to avoid negative outcome. This can lead to burnout, exhausting your mental and physical energy .

How to break the cycle

Breaking this cycle of perfectionism and anxiety requires a combination of self-awareness and mindset shifts.

• Set reasonable expectations from yourself: it is important to recognise how certain goals may be unrealistic and actually an obstacle to doing good work. Setting achievable goals for yourself can be helpful – break down goals into smaller steps, set a clear timeline and focus on understanding what value these goals bring to your life.
• Embrace mistakes and imperfection: By viewing mistakes as learning opportunities you can grow and feel like you have achieved something even though you did not acquire your set goal. Remember your mistakes do not define your value. Making mistakes is known to support meaningful learning and developing flexible perspectives – an almost necessary requirement for success.
• Prioritize recreational activities: Set some time aside to engage in recreational activities that do not have to be perfect, but for fun, to enhance relaxation and alleviate pressure. Play can help you learn to take more risks without the fear of failing, and relaxation can give your mind and body some time to recover from the stress and anxiety.
• Practice self-compassion: Research shows that practicing self-compassion helps one develop new perspectives and spend less time dwelling on distressing events in the past. It allows for greater feelings of self-worth and protects against social comparison. People who are self-compassionate are intrinsically motivated to learn and grow and are more likely to meet their goals than those simply seeking social approval.
• Seek professional help: If your perfectionism feels overbearing and a clear obstacle in your daily tasks. It is advisable to seek professional help. Interventions targeting perfectionism, such as cognitive-behavioral therapy (CBT), have shown promise in reducing anxiety. CBT is one of the most widely researched treatments for perfectionism and anxiety. A study by Egan et al. (2014) discovered CBT has shown significant decrease in anxiety symptoms and perfectionism. The study found that behavioral experiments and cognitive restructuring, two CBT techniques, were useful in addressing perfectionist thought patterns and lowering anxiety.