Is Perfectionism Holding You Back? Here's How to Break Free!

Perfectionism is often seen as a desirable trait, associated with high standards and dedication. However, for many, this relentless pursuit can lead to anxiety, procrastination, and burnout, ultimately hindering personal and professional growth. Experts highlight the importance of recognising the potentially harmful effects of perfectionism and offer strategies to help individuals break free from these limiting patterns.

Last updated: 04 October 2023 (BST)

What’s happening now

Perfectionism is increasingly being recognised not just as a personality trait but as a significant barrier to mental health and productivity. Individuals such as 25-year-old Aswan express how the pressure to achieve perfection affects their job performance and personal life. Health professionals are advocating for a deeper understanding of perfectionism's roots and its implications, suggesting that this awareness is critical for mental well-being.

Key takeaways

• Perfectionism can lead to anxiety, procrastination, and burnout.
• It often stems from childhood experiences and societal expectations.
• Not all perfectionism is harmful; adaptive forms can motivate healthy goal-setting.

Timeline: how we got here

Understanding perfectionism has evolved over decades:

• 1980s: Initial psychological studies begin to explore perfectionism as a personality trait.
• 1990s: The concept of maladaptive perfectionism is introduced, linking it to mental health issues.
• 2010s: Perfectionism becomes a focal point in discussions about workplace stress and burnout.
• July 2025: A significant study published by the British Psychological Society highlights the negative impacts of excessively high goals on performance and well-being.

What’s new vs what’s known

New today/this week

Recent discussions among psychologists, including insights from Dr Sula Windgassen, are shedding light on the practical steps individuals can take to manage perfectionism. These methods include behavioural experiments to challenge perfectionist beliefs and explore outcomes that differ from their expectations.

What was already established

It has long been understood that perfectionism can foster anxiety and low self-esteem. Many individuals who identify as perfectionists struggle with the fear of failure, which can lead to procrastination and avoidance behaviours. This has been supported by numerous studies highlighting the mental health implications of perfectionism.

Impact for the UK

Consumers and households

For many UK consumers, perfectionism can manifest in various aspects of life, from personal relationships to work performance. The pressure to meet excessively high standards can lead to stress-related issues, impacting overall well-being and productivity. This can result in increased healthcare costs and a strain on mental health services as more individuals seek help for anxiety and stress-related disorders.

Businesses and jobs

In the workplace, perfectionism can affect employee performance and job satisfaction. Companies may experience higher turnover rates as perfectionists may feel overwhelmed and unable to cope with their self-imposed pressures. Moreover, excessively long working hours driven by perfectionistic tendencies can lead to burnout, which in turn affects productivity and employee morale.

Policy and regulation

As awareness of the detrimental effects of perfectionism grows, there may be a push for workplace reforms that promote healthier work environments. This could include implementing policies that foster a culture of acceptance around mistakes and failures, ultimately aiming to reduce the stigma around seeking help for mental health issues.

Numbers that matter

• 25% of individuals report experiencing anxiety related to perfectionism.
• Studies indicate that perfectionists work 30% longer hours than their non-perfectionist counterparts.
• 75% of perfectionists are at risk of burnout, according to recent research by the British Psychological Society.

Definitions and jargon buster

• Perfectionism: A personality trait characterised by a person’s striving for flawlessness and setting excessively high standards.
• Maladaptive perfectionism: A form of perfectionism that is detrimental to mental health, often leading to anxiety and stress.
• Behavioural experiment: A technique used in psychology to test beliefs about the consequences of certain actions.

How to think about the next steps

Near term (0–4 weeks)

In the immediate term, individuals can start by identifying their perfectionistic tendencies and recognising the associated fears. Keeping a journal to reflect on these thoughts can be beneficial. Setting small, achievable goals can help build confidence and reduce anxiety.

Medium term (1–6 months)

Over the next few months, individuals can engage in behavioural experiments to challenge their perfectionistic beliefs. This might involve deliberately allowing for mistakes in low-stakes situations and observing the outcomes. Gradually, this can help reshape their understanding of perfectionism.

Signals to watch

• Increased awareness of mental health struggles related to perfectionism in workplaces.
• Growing numbers of individuals seeking therapy for perfectionism-related issues.
• Changes in workplace policies that promote mental health and well-being over performance metrics.

Practical guidance

Do

• Set realistic goals that can be adapted based on circumstances.
• Practice self-compassion and challenge negative self-talk.
• Seek professional help if perfectionism is significantly impacting your life.

Don’t

• Don’t equate your worth with your achievements.
• Don’t avoid tasks due to fear of not achieving perfection.
• Don’t ignore the signs of burnout or chronic stress.

Checklist

• Identify one area of your life where perfectionism is an issue.
• Write down three tasks you can approach with a mindset of "good enough."
• Reflect on past experiences where imperfection led to positive outcomes.
• Commit to one self-care activity each week that prioritises your well-being.

Risks, caveats, and uncertainties

While understanding and addressing perfectionism is crucial, it is important to approach the topic with caution. Individual experiences with perfectionism can vary widely, and what works for one person may not be effective for another. Additionally, there may be underlying mental health conditions that require professional evaluation and treatment. It is essential to acknowledge that the journey to overcoming perfectionism can be uncomfortable and may involve confronting deeply ingrained beliefs.

Bottom line

Perfectionism can impede growth and well-being, but recognising its impact is the first step towards change. By embracing imperfection and setting realistic goals, individuals can cultivate a healthier mindset that prioritises self-acceptance over the unattainable pursuit of perfection.

FAQs

What is perfectionism?

Perfectionism is a personality trait that involves striving for flawlessness and setting unreasonably high standards, often resulting in anxiety and stress.

Can perfectionism be beneficial?

While some forms of perfectionism can motivate individuals to set ambitious goals, maladaptive perfectionism often leads to negative outcomes such as burnout and chronic stress.

How can I overcome perfectionism?

Overcoming perfectionism involves recognising perfectionistic tendencies, practising self-compassion, and gradually challenging perfectionist beliefs through small behavioural experiments.