Over time, this turns into maladaptive perfectionism, where one develops a fear of failure, low confidence, and poor overall well-being due to unrealistic expectations and an intense desire for the approval of others. And although perfectionism is a personality trait rather than a mental health condition, continuing down this path poses the risk of certain mental health disorders such as anxiety and depression.  

Read on as we dive deeper into what lies beneath the perfectionist personality and how it can potentially impact one's mental wellness.

Perfectionism vs Atelophobia 

Before going any further, we must first expound on the earlier distinction regarding perfectionism. Perfectionism is a personality trait driven by the search for flawlessness and excellence in oneself or others, regardless of whether it is in excess of what is required by a given situation. Some perfectionists allow themselves to make mistakes now and then despite their inherent search for excellence, while others do not give themselves the same leeway and become driven by a fear of failure, causing all sorts of detrimental health effects. 

In contrast, atelophobia is a type of anxiety disorder that takes this dread of failure to the extreme and becomes a debilitating fear of imperfection, leading to physical and emotional symptoms that interfere with one's day-to-day functioning—a far cry from perfectionism, which is not as all-consuming.

How perfectionism can still take a toll on our health

Perfectionism may not be as severe as atelophobia, but it still poses a risk to our overall well-being. For instance, perfectionistic tendencies have long been associated with anxiety, and they are, in turn,  elevated by anxiety disorders such as generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), social anxiety, and panic attacks, as per a 2011 Clinical Psychology Review paper.

The Anxiety & Depression Association of America (ADAA) also states that a common trait among people with this disorder, which is the fear of being judged by others, often drives excessive, perfection-seeking behaviors. As a result, their social encounters become needlessly stressful, exhausting, and unauthentic, as worries about meeting high standards prevent them from being their true selves.

Lastly, a 2021 study in Cognitive Behaviour Therapy suggests that the frequency of one's perfectionistic thoughts can influence anxiety symptoms. The research, made up of 356 adults who were diagnosed with anxiety or anxiety-related disorders, had the participants complete a self-report questionnaire regarding their perfectionist thoughts, which included statements like "I have to be the best" and "My work should be perfect." The results showed that those who experienced perfectionistic thoughts more frequently were more likely to report severe symptoms of PTSD and general anxiety disorder.

Countering the harms of perfectionism 

Dealing with your inner critic can be difficult, but there are many proven strategies to silence that voice. The following are some steps you can work on as soon as possible. 

1. Practice mindful self-compassion 

A recent study from the Australian Catholic University in Sydney states that self-compassion helps significantly against depression in people with perfectionistic tendencies. Madeleine Ferrari, the leading figure of this research, explains that consistently practicing self-kindness diminishes the relationship between depression and maladaptive perfectionism among adults and adolescents. Some believe self-compassion only comes naturally, but it is just like any skill everyone can develop. Moreover, certain forms of psychotherapy, including depression therapy in Singapore, can also help one perceive their harsh self-beliefs and change them gradually over time.

2. Don't say, "It doesn't have to be perfect" 

This statement is the last thing a perfectionist needs to hear. So, instead of telling them to stop expecting perfection, it is better to highlight their strengths instead. For instance, if a loved one with perfectionistic tendencies struggles with a mistake they made at work, consider telling them how proud you are of them no matter what and that you recognize their effort.

3. Find workable solutions

As previously stated, perfectionists share many common concerns, such as the fear of failure, and this gives rise to the mindset that if they cannot do something perfectly, they see no point in doing it at all. One way to overcome this perspective is by helping them see that there is always a middle-ground solution to their issues and that they are not always either-or problems. For instance, if you want to work on your fitness but cannot spare an hour for exercise on most days, you could try sneaking in a 15-minute high-intensity interval training session before you start preparing for your workday.

Be vigilant of the dangers of perfectionism

Without a doubt, perfectionism can be a double-edged sword: it drives us to work hard for the goals we seek, but it may also severely impact our physical and mental health if taken too far. But should you learn to recognize when you are taking things too far, you can make this trait work to your advantage.

That said, if your perfectionistic tendencies become too much to handle on your own, help is always within reach. From in person therapy to online counselling in Singapore, there are many avenues to engage a professional who can help you navigate your way out of maladaptive perfectionism. Book a session with The Counselling Place today and get started on your journey towards a better place.