According to Medical News Today, a study by Curran and Hill showed that the number of people exhibiting perfectionism traits rose by 33% from 1989 to 2016.
For many people, perfectionism does not have a significant impact on their lives. For some, however, the need to be perfect can lead to unrelenting stress, anxiety and inefficiency at work, school or in their personal lives. The fear of making a mistake can make tasks so daunting that people tend to procrastinate starting them. This perpetuates a perfectionism/ procrastination cycle and can hinder physical and emotional well-being.
So how does perfectionism lead to procrastination, and how can you overcome this issue? In this guide, we’ll explore the negative effects of perfectionism and how certain treatments can help.
Let’s get started.
Characteristics of People Who Tend to be Perfectionistic
People often think they’re perfectionistic simply because they like things to be organized or in order. This is quite mild compared to what some deal with. People who are perfectionistic can face a range of challenges such as:
- Overthinking
- Anxiety
- Fear of making mistakes
- Fear of disappointing others
- Fear of criticism
- Pervasive slowness in completing tasks
This can become very problematic and may affect various aspects of a person’s life. Striving for success or simply wanting to make things better isn’t a bad thing, but when it starts negatively impacting your life, it becomes an issue.
One key thing to consider is what your behaviors center around. Look out for things like:
- A desire to gain approval from others
- Negative self-talk
- Unrealistic expectations
- Pressure from others
- Guilt
All of these are unhealthy and can be signs of a major problem. While perfectionism itself isn’t considered to be a medical disorder, it can increase someone’s chances of developing certain conditions, such as:
- Anxiety
- Depression
- Obsessive-compulsive disorder (OCD)
- Eating disorders
If you think you may have issues with perfectionism, it could be a good idea to seek treatment so you can better avoid conditions like these.
Spotting Perfectionism
Some people struggle with perfectionism in a variety of areas in their life and it can lead to dysfunction in general activities of daily living. For instance, routine tasks such as making a bed, folding laundry and grooming can become unmanageable due to the length of time it takes and the repetition of the behavior until it is done “just right”. For many people, however, it will manifest in specific areas of their lives such as:
- Writing
- Rule following
- Cleanliness
Research has shown that perfectionism is more prevalent in young adults. As such, they are often the population that is most commonly in need of professional assistance.
There are several signs that can assist in identifying perfectionism.
Setting Unattainable Goals
People who often set unattainable goals or excessively high standards tend to have perfectionistic tendencies. It’s almost impossible for someone to meet these standards, and this can lead to a negative cycle that may impact their mental health.
Heavy Criticism
There’s a strong connection between perfectionism and critical assessment. People may be overly critical with themselves or overly critical with others. As a result, they might chastise themselves over small mistakes or may feel a disproportionate level of disappointment in others.
Obsessive Thinking and Reassurance-Seeking
Perfectionists typically spend a lot of time ruminating about past mistakes and future goals. They might frequently ask people around them such as partners, employers, or mentors for approval or reassurance. Additionally, they might avoid feedback for fear of it being negative.
Overidentification With Achievements
Another thing that perfectionists are likely to do is rely heavily on external measures of success. High academic grades, sports achievements and professional accolades can give them a sense of validation and self-worth. Sometimes there is a dependency on other people to validate that they are good enough.
How Is Perfectionism Linked to Anxiety and ADHD and Does Perfectionism Cause Procrastination?
Perfectionism is very common among people with anxiety, and it often leads to procrastination. Anxiety about making a mistake can cause people to fear judgment from others, especially in the teenage years. If conditions aren’t “just right” or their is a chance of not meeting expectations, this can lead to maladaptive coping mechanisms such as procrastination.
In some cases, people may adopt perfectionism as an unhealthy coping mechanism for ADHD. They try to control every tiny aspect of situations, which is typically impossible.
When this happens, the pressure people put on themselves to be “good enough” can substitute for a proper dopamine reward and act as a motivator. However, this will ultimately lead to burnout due to the constant self-criticism and negative feedback that comes with it.
In the long run, this self-imposed pressure can make people give up on their goals, and they might even have trouble crediting themselves for real accomplishments. For example, a student who scores 90% on a test might feel like they’ve failed (despite doing well) because they didn’t get 100%.
Given that perfectionism can cause significant emotional turmoil and decreased quality of life, it is very important for mental health professionals to be able to identify and treat it.
How Can ABH Help With Perfectionism?
Advanced Behavioral Health can help if you’re struggling with perfectionism. Our team of qualified professionals have the training and expertise to help people with a wide selection of mental health issues.
We specialize in a range of conditions, many of which can stem from perfectionism. Some of these include:
- OCD
- Panic disorder
- Social anxiety
- Generalized anxiety disorder (GAD)
Since every person has a different array of symptoms, ABH specially tailors care to each individual. We typically offer treatment through:
- Cognitive behavior therapy (CBT)
- Dialectic behavior therapy (DBT)
- Acceptance and commitment therapy (ACT)
- Mindfulness-based therapy
We can implement various strategies for perfectionism to help you cope with the issues you’re facing. As a result, you’ll be more equipped to handle challenges like perfectionism, anxiety, ADHD symptoms, time management and executive functioning.
Some of the main CBT techniques that we typically use to help people overcome perfectionism include:
- Systematic desensitization
- Time management
- Executive functioning training
We may also use some other modalities depending on how our clients present. Our treament is individuallly tailored and situation dependent.
Getting Help With Perfectionism and Procrastination
If you feel like perfectionism and procrastination are having an impact on your life, you may want to seek the help of a professional. A qualified therapist can determine the best treatment solution for you and show you how to overcome perfectionism.
Advanced Behavioral Health could be the perfect choice. We take a goal-driven approach and have been helping patients in New York for 30 years. Schedule a free 15-minute consultation with us so that we can discuss a potential treatment plan to help you.