Table of ContentsView AllTable of ContentsDefinitionTypesTraits and SymptomsEffectsExamplesOvercoming PerfectionismHealthy HabitsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Definition
Types
Traits and Symptoms
Effects
Examples
Overcoming Perfectionism
Healthy Habits
Frequently Asked Questions
Perfectionism refers to the tendency to set excessively high standards for oneself and others. Some perfectionists are able to achieve high levels of success because of the lofty goals they strive to meet. Others struggle withlow self-esteemand problems in daily functioning when they inevitably make mistakes.
Perfectionismis a personality trait, not a mental health condition. However, people who exhibit perfectionistic traits are more likely to develop certain mental health disorders, such as depression, anxiety, and eating disorders.
Learn more about perfectionism, including the definition, causes, types, and coping methods.
Nipon Nuengpanom / Getty Images
Definition of Perfectionism
People with perfectionistic traits typically have high standards. Those standards may be related to almost any area of life, such as:
Striving for a high degree of success isn’t necessarily a bad thing. In fact, adaptive perfectionism—which involves conscientiousness, organization, striving for excellence, and ambitious goals—is linked to career success, high self-esteem, happiness, and greater life satisfaction.
However, maladaptive perfectionism—which involves an intense desire for others’ approval, unrealistic expectations, negative self-talk, pressure from others, and guilt—is unhealthy. Maladaptive perfectionism is tied to low confidence,fear of failure, and poor outcomes in relationships and overall well-being.
Medical Understanding
Medical researchers have pinpointed several potential causes for perfectionism. The following factors may increase your likelihood of having perfectionistic traits:
Perfectionism is not a mental disorder. However, having unhealthy perfectionistic tendencies increases your risk of developing certain mental health conditions, including:
Cultural and Social Causes
Personal factors—such as genetics, past trauma, and comorbid mental health disorders (those you have at the same time)—often play a role in the development of perfectionism.
Certain occupations, social environments, cultures, and subcultures are more likely to foster perfectionism or to attract perfectionistic people. Common examples include:
Is Perfectionism Becoming More Common?There is some evidence that perfectionism has become more common over the past several decades. A 2019 meta-analysis of self-demanding behaviors and traits among college students in Canada, the United States, and the United Kingdom revealed that rates of perfectionism increased significantly between 1989 and 2016.
Is Perfectionism Becoming More Common?
There is some evidence that perfectionism has become more common over the past several decades. A 2019 meta-analysis of self-demanding behaviors and traits among college students in Canada, the United States, and the United Kingdom revealed that rates of perfectionism increased significantly between 1989 and 2016.
3 Types of Perfectionism
Researchers have identified three main types of perfectionism: self-oriented, other-oriented, and socially prescribed.
Self-Oriented
Self-oriented perfectionism refers to the tendency to place excessively high demands on yourself.
Self-oriented perfectionists are extremely critical of themselves and rely on external achievements in order to feel satisfied and worthy. People with self-directed perfectionistic traits are often highly motivated, conscientious, andneurotic(prone to obsessive thinking, anxiety, and worrying).
Other-Oriented
Other-oriented perfectionists set high expectations on another person or people—often a partner or children—and pressure them to fix their perceived flaws.
For example, a perfectionistic parent may constantly criticize their child’s academic performance. Some other-oriented perfectionists exhibit controlling behaviors in an attempt to push someone else to “be the best” at what they do.
Socially Prescribed
Socially prescribed perfectionism refers to the perception that others expect you to be perfect.
For example, someone with a tendency toward socially prescribed perfectionism may have internalized familial, societal, or cultural expectations more than their peers. Others may be influenced to develop perfectionistic traits in a high-pressure environment, such as a competitive career field.
10 Signs Someone Is Being Controlling
Perfectionism may involve an overwhelming fear of failure.In addition to an intense fear of making mistakes, common signs of unhealthy perfectionism include:
Effect on Everyday Life
Research suggests that many people with perfectionistic tendencies experience lower levels of life satisfaction, higher rates of stress, and decreased psychological well-being.
If left unchecked, perfectionism can interfere with important aspects of your day-to-day functioning, including:
Perfectionism and SleepResearch suggests that certain aspects of perfectionism (such as underlying shame and guilt) may affect your ability to get a good night’s sleep. A 2018 study found that people with perfectionistic traits were significantly more likely to experienceinsomnia.
Perfectionism and Sleep
Research suggests that certain aspects of perfectionism (such as underlying shame and guilt) may affect your ability to get a good night’s sleep. A 2018 study found that people with perfectionistic traits were significantly more likely to experienceinsomnia.
Examples of Perfectionist Behaviors
Perfectionism has been linked to certain disruptive patterns in thinking and behavior, such as:
Perfectionism can sometimes help you to achieve great things. However, it can also negatively affect your relationships, well-being, and overall view of yourself.
Here are a few ways to overcome perfectionism if it’s getting in the way of your daily life:
Healthy Habits to Build Self-Worth
For many people, perfectionism is strongly linked to low self-worth. Building your self-esteem is an important step to overcoming the tendency to strive toward an unrealistic ideal.
Here are some simple ways you can work to improve your self-esteem:
How to Build Self-Confidence
Summary
Perfectionism is defined as the tendency to place unrealistic demands on yourself and/or others. Common traits include fear of failure, self-criticism, obsessive thinking, reassurance-seeking, and unattainable goal-setting. The three main types of perfectionism are self-oriented, other-oriented, and socially prescribed.
Perfectionism is a personality trait rather than amental health condition. However, it is linked to a higher likelihood of developing an eating disorder, obsessive-compulsive disorder (OCD), anxiety, or depression. It can also lead to increased stress and lowered self-worth.
Overcoming perfectionism typically involves building self-acceptance, improvingself-compassion, and building self-esteem. Talk therapy, such as cognitive behavioral therapy (CBT), can help to disrupt negative thinking patterns and boost self-confidence.
A Word From Verywell
Perfectionistic thinking can be a difficult cycle to break. Remember that it’s completely normal to make mistakes, and don’t be afraid to seek help if necessary.
According to recent research, perfectionism is often tied to high-functioning anxiety. A 2019 study found that many high-achieving employees reported wrestling with anxiety, perfectionism, and overthinking. People who are successful in their chosen careers may nevertheless struggle with insecurity, low self-esteem, and self-doubt.
Perfectionism becomes a problem when it interferes with your daily functioning. While some degree of perfectionism may be healthy, maladaptive perfectionism can lead to stress, burnout, and relationship conflicts.Red flags include frequently feeling like a “failure,” overthinking, doubting your decisions and abilities, and intrusive thoughts related to your performance at work or school.
Perfectionism becomes a problem when it interferes with your daily functioning. While some degree of perfectionism may be healthy, maladaptive perfectionism can lead to stress, burnout, and relationship conflicts.
Red flags include frequently feeling like a “failure,” overthinking, doubting your decisions and abilities, and intrusive thoughts related to your performance at work or school.
In most cases, research suggests that genetics and environment interact to increase the likelihood that someone will develop perfectionistic traits. Studies have found that genetics may account for around 23%–42% of the variance in terms of perfectionism. Both self-oriented and socially prescribed perfectionism have been linked to genetics.
Adaptive perfectionism has been linked to certain positive personality traits, such as conscientiousness, effective goal-setting, and assertiveness. Perfectionism may also help you meet your goals in an academic, athletic, or artistic setting. Some research indicates that perfectionists are likely to achieve high standards of personal success.
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