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Perfectionism

Perfectionism

Perfectionism involves setting very high standards for yourself and linking your sense of self-worth to meeting those standards. While striving and ambition can be helpful, perfectionism often goes further — creating pressure to meet expectations that may be unrealistic or difficult to sustain.

 

Perfectionism can develop for many understandable reasons, including early experiences, high expectations, a desire for approval, or feeling that mistakes are not safe or acceptable. Over time, it can become a pattern that feels difficult to step away from.

 

You might notice:

  • Setting extremely high or rigid standards

  • Being highly self-critical, even after success

  • Spending excessive time on tasks to “get them right”

  • Difficulty finishing tasks due to fear they’re not good enough

  • Avoiding situations where you might not perform well

  • Comparing yourself negatively to others

  • Finding it hard to enjoy achievements or feel satisfied

 

Although perfectionism can sometimes be associated with success, it often comes at a cost — including stress, burnout, reduced confidence, and difficulty maintaining balance across different areas of life.

How common is perfectionism?

Perfectionism is increasingly recognised as a common experience:

  • Research suggests that around 25–30% of people experience elevated perfectionistic traits

  • Studies indicate that perfectionism has increased over recent decades, particularly among younger adults

  • It is linked with a range of difficulties, including anxiety, low mood, eating concerns, and obsessive-compulsive patterns

 

(Recent psychological research, 2022–2024)

What treatment can we offer?

Support focuses on developing a more flexible, balanced, and sustainable way of relating to goals, performance, and self-worth.

Cognitive Behavioural Therapy (CBT)

CBT can help to:

  • Identify and challenge rigid or unrelenting standards

  • Recognise patterns such as all-or-nothing thinking

  • Test out more flexible ways of approaching tasks

  • Reduce avoidance and procrastination linked to fear of failure

 

Practical strategies may include:

  • Experimenting with doing tasks to a “good enough” standard

  • Gradually reducing over-checking or over-preparing

  • Allowing for mistakes in a safe and planned way

  • Building flexibility in how success is defined

Compassion-Focused Therapy (CFT)

CFT is particularly helpful where perfectionism is driven by self-criticism. It supports:

  • Developing a kinder, more encouraging inner voice

  • Reducing fear of mistakes and failure

  • Building a sense of internal safety rather than pressure

Acceptance and Commitment Therapy (ACT)

ACT helps you to:

  • Step back from perfectionistic thoughts rather than being driven by them

  • Focus on what matters to you (values), rather than just outcomes

  • Take meaningful action even when things feel imperfect

Schema Therapy

This approach explores:

  • Long-standing patterns such as “unrelenting standards” or “failure” beliefs

  • How early experiences may have shaped current expectations

  • Ways to shift these patterns over time

Mindfulness-based approaches

These can help you:

  • Notice perfectionistic thoughts without automatically acting on them

  • Reduce overthinking and mental pressure

  • Stay more present and engaged in what you are doing

A compassionate note

Perfectionism often develops as a way of coping — a way of trying to feel safe, valued, or in control. While it can look like high achievement on the outside, it often brings significant internal pressure. With the right support, it’s possible to maintain your strengths and ambition while developing a more flexible, compassionate, and sustainable way of approaching yourself and your goals.

Further support

You may find this trusted resource helpful:

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism

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