While some signs of perfectionism are often discussed, others often go unrecognized.

We cover some of the more recognized signs of perfectionism, as well as some less well-known signs. Recognizing perfectionism and how it might impact your life can set you up to prevent stress, reduce anxiety, and experience more satisfaction in your day-to-day life. Keep reading to learn more about potential signs of perfectionism.

Perfectionism Signs:

1) Being very organized and detail-oriented

Being more organized and attentive to details than the average person can serve you well. However, sometimes you might get hung up on aspects of a project or a situation and lose sight of the primary purpose of the activity. Or, you might take longer to complete a task than is necessary. If you’re experiencing perfectionism, you might spend too much time organizing or getting lost in the details.

2) Emphasis on achievement and meeting excessively high standards

Achievement orientation can facilitate accomplishing your goals. However, in the case of perfectionism, achievement tends to be heavily stressed. For example, you might frequently check measures of achievement, such as grades, feedback from others, or key performance indicators (KPIs) at work. When you meet your goals, you might set even more challenging goals and make those your new standard (rather than appreciating the accomplishment of your goal). If the standards you set become unrealistically high, then unnecessary disappointment and hopelessness might follow.

3) Fear of failure

A desire to meet your goals and some anxiety about not meeting them can be motivating and helpful at times. However, a deeper-rooted fear of failure might contribute to counter-productive stress and nervousness. It might keep you up at night; it might keep you at the office longer than needed. If you find that your sense of self-worth is contingent on your assessment of your latest accomplishment and fluctuates based on perceived success or failure, then perfectionism might be getting in the way of having more security. Sometimes, this can lead to a fragile sense of self-worth.

4) Critical view (of self or others)

An emphasis on meeting high expectations and fear of failure often fosters vigilance for unmet expectations (in order to catch them and “correct” them). This focus can be helpful when the costs of a mistake are high. For example, a surgical resident trying to master a new procedure in order to save a patient’s life, or a pilot landing a plane full of hundreds of people. However, this same critical lens that can save people’s lives, can also lead to an overly negative view of yourself or others when applied outside of these very specific situations. An emphasis on catching perceived flaws might contribute to an overly harsh view of yourself. Holding onto high expectations for other people might unintentionally come across as judgmental and get in the way of fully enjoying relationships.

5) All-or-none thinking

All-or-none thinking is also known as black-or-white thinking. It’s a common thinking trap that most of us fall into at times, but people who lean toward perfectionism might fall into it more often. Viewing situations in dichotomous (or black-or-white) categories characterizes this thinking trap. This way of thinking often forgets to consider the nuances of a situation, or the gray in complex matters. Common examples of all-or-none thinking are:

☼ The whole project was a waste

☼ I’m a failure

☼ The day is ruined

☼ They’re incompetent 

This mistake in our thinking patterns can lead to more intense emotions than what might be helpful in situations.

6) Procrastination

It might surprise you to read that procrastination can be a sign of perfectionism. When expectations for a task or project are so high, it can make starting a task seem nearly insurmountable. This often leads to being overwhelmed. It might lead you to put off starting a task, thereby procrastinating. Others might mistake your procrastination for not caring or valuing a project. However, in the case of perfectionism, it’s often the opposite.

Potential Consequences of Perfectionism:

If you’re experiencing a couple of these signs of perfectionism, you might also experience some common, unintended consequences of it. When not addressed, research shows perfectionism might contribute to:

☼ Depression

☼ Stress and/or anxiety

☼ Difficulty sleeping

☼ Procrastination

☼ Eating disorders

Occasionally, perfectionism can be a sign of OCD or Obsessive Compulsive Personality Disorder (OCPD). Meeting with a therapist who specializes in OCD can help to distinguish perfectionism from obsessive-compulsive patterns. A specialist can make recommendations to guide you in therapy tailored to you.

CBT for perfectionism can help

Whether you notice perfectionism showing up in a few, or many areas of your life, Cognitive Behavioral Therapy can help you. In CBT, you can learn to identify perfectionistic thinking patterns. Your therapist can guide you in exploring whether these patterns are helpful in pursuing what’s most important to you in life or not. They can help you to approach goal setting in ways that foster more fulfillment. Furthermore, targeting the root of perfectionism might help to not only treat current consequences of perfectionism, but also improve your future (such as mitigating future depression).

References:

Rozental, A. (2020). Beyond perfect? A case illustration of working with perfectionism using cognitive behavior therapy. Journal of Clinical Psychology, 76, 2041-2054. doi: 10.1002/jclp.23039

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