Getting a perfect score, impressing your colleagues, or winning a game can be a wonderful feeling. Unfortunately, no one can get everything right all the time. Life is full of ups, downs, and plenty of the unknown. No one has all of the answers, not even a perfectionist.
This is an uncomfortable truth for a perfectionist. They’re constantly aiming for the highest bar and setting high expectations for themselves and others, and anything less than perfect is often unacceptable. While perfectionism can sometimes drive people to accomplish impressive feats, it can also cause damage. Let’s learn more about perfectionism anxiety.
What Is Perfectionism Anxiety?
Perfectionism is a personality trait that involves a person having extremely high and often unrealistic standards and expectations. This may seem fine on the outside looking in, but the motivation isn’t coming from a healthy place. The motivation is driven by a fear of failure.
Anxiety is an emotional response that comes with unwanted or intrusive negative thoughts, worries, added stress, and physical changes in the body. This response is easily brought on by perfectionism.
The Signs and Symptoms
While there are plenty of overlapping aspects, everyone’s experience with anxiety will be unique. These are some of the most common anxiety-related signs and symptoms that a perfectionist may struggle with:
- Changes in eating habits
- Difficulty sleeping
- Fixating or obsessing over certain things
- Increased breathing rate
- Lack of concentration
- Panic
- Racing thoughts
- Rapid heart rate
- Restlessness
- Ruminating
- Sleeping problems
The Cycle
Perfectionism and anxiety are often linked. Perfectionism can lead to anxiety, and anxiety can lead to perfectionism. A perfectionist’s constant desire to meet the high expectations they set for themselves can cause them to experience an increased amount of anxiety, which can feed into their fears of failure.
How to Manage Perfectionism Anxiety
If you’re struggling with perfectionism, anxiety, or a combination of the two, there are certain lifestyle changes that you can make to help break the cycle. These aren’t quick fixes, but they can lead to healthier patterns.
Accepting Compromise
Try to find a compromise for yourself and your goals. Your goals don’t have to be all or nothing. You can set small goals for yourself that lead up to larger ones so you can celebrate your small wins and the progress you’re making every step of the way.
Being Mindful
A lot of anxiety and perfectionism can come from worrying about past or future events. Try to bring your body and mind back to the present moment and stay grounded with the help of mindfulness techniques. Meditation, yoga, listening to music, or going for a walk outside can be great activities for staying present.
Practicing Imperfection
This can be easier said than done, but try leaning into imperfection. Try to join activities without having a goal in mind. Instead of trying to be the best or to win at a sport, just work on practicing your skills. Get comfortable with getting uncomfortable. Making mistakes or having the wrong answer is not failing. These are the best opportunities for you to learn and grow.
Seek Additional Support
If your daily experiences with perfectionism anxiety are getting worse, consider reaching out for additional support. Especially if you’ve been dealing with symptoms of anxiety for longer than two weeks, you should reach out for help sooner rather than later, as it can get worse over time when left untreated.
Neither perfectionism nor anxiety should be getting in the way of your health and happiness. A licensed and trained mental health professional can help offer a tailored treatment plan for you depending on your history, symptoms, and overall goals of treatment. Reach out today for anxiety therapy and a free consultation to figure out the best course of action for you.
