Is Perfectionism a Mental Disorder? How Perfectionism Affects Your Life

Written by Tracy Carver, PhD | Edited by Sophia Latorre

Last Updated: December 23, 2021 References

Perfectionism—some people view it as a positive thing, while others consider it to be negative. But does that mean it's a mental disorder? We'll define perfectionism, explain if it's a psychological disorder, and discuss where it comes from and how it can affect you. Plus, we’ve got advice on how to let go of perfectionism so you can create a more fulfilling life for yourself.

This article is based off an interview with our licensed psychologist, Tracy Carver, Ph.D. Check out the full interview here.

Question 1

Question 1 of 8:
What is perfectionism?

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Perfectionism is a tendency to expect flawlessness and to be very critical. If you're a perfectionist, you probably pursue excellence in all areas of your life, set high goals for yourself, and work hard. Now, those are good traits! But, there's a difference between striving for excellence and perfectionism.^{[1]
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Tracy Carver, PhD
Licensed Psychologist
Expert Interview. 7 January 2021.} Expecting yourself (or others) to be perfect is unrealistic and generally leads to disappointment.^{[2]
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- Because you want everything you do to be perfect, you may procrastinate starting or turning in projects and spend excessive amounts of time on tasks.^{[3]
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- If you’re a perfectionist, your goals are likely based on external expectations, rather than what you really want.^{[4]
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Question 2

Question 2 of 8:
How does perfectionism affect your life?

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Generally speaking, perfectionism decreases your satisfaction with your life. It’s tough to feel like you’re always coming up short. Creating unrealistic expectations and goals that are nearly impossible to meet sets you up to fail—and that’s usually a perfectionist’s worst nightmare.^{[5]
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Tracy Carver, PhD
Licensed Psychologist
Expert Interview. 7 January 2021.} If you struggle to believe that anything you do is ever good enough (a hallmark symptom of perfectionism), you’re bound to become more stressed, anxious, and dissatisfied.^{[6]
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Question 3

Question 3 of 8:
What are the causes of perfectionism?

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Perfectionism stems from a fear of failure. Are you afraid of making mistakes? Perfectionists usually are, while people who strive for success (without being perfectionists) think it’s normal and natural to make mistakes, and believe they can learn from them.^{[7]
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Tracy Carver, PhD
Licensed Psychologist
Expert Interview. 7 January 2021.} As a perfectionist, you likely consider every mistake a failure. You’re also likely to fear disapproval from those around you, including your parents or bosses.^{[8]
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Perfectionists believe they’ll only be loved and accepted if they’re perfect. This belief is usually developed during childhood. If you had a parent or guardian who expected a great deal from you as a child, it likely contributed to your perfectionism. Whether they expected you to be perfect in academics, athletics, or to show perfect behavior, it probably led you to believe that you’d only be loved if you met their expectations and never made mistakes.^{[9]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If your parents were very controlling and didn’t show much affection, you’re more likely to be a perfectionist.
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Many people with perfectionism also have a fixed mindset. With a fixed mindset, you believe that people are either smart or not and any failure you may have proves that you’re not smart. You might even think that working hard to achieve a goal means that you’re not smart, as you think that people with natural talent or ability do not have to work hard.^{[10]
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- Pressure to succeed in school and get into a good college can also contribute to perfectionism.

Question 4

Question 4 of 8:
Can perfectionism be a disorder?

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No, perfectionism isn’t a mental disorder—it’s a personality trait. As a perfectionist, you might base your self-worth on what you can achieve and how other people view you. This leads to being super critical of yourself, which can lower your self-esteem.^{[11]
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Tracy Carver, PhD
Licensed Psychologist
Expert Interview. 7 January 2021.} If perfectionism is affecting your quality of life, it becomes a problem.^{[12]
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Question 5

Question 5 of 8:
What is perfectionism linked to?

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Perfectionism is linked to a variety of mental disorders and mental health issues. While perfectionism isn't a mental disorder in and of itself, it is connected to mental health issues. Perfectionism is a risk factor for eating disorders (such as anxiety and bulimia) and social anxiety disorders.^{[13]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} There’s even a link between perfectionism and depression, self-harm, and suicidal thoughts and behaviors.^{[14]
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- One study showed that young people with perfectionist tendencies may be up to twice as likely to develop Obsessive-Compulsive Disorder (OCD).^{[15]
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- Perfectionism has also been linked to workaholism.^{[16]
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Question 6

Question 6 of 8:
Is perfectionism a form of anxiety?

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No, perfectionism isn’t a form of anxiety, but it is related to anxiety. Experts believe that perfectionism often stems from anxiety or self-esteem issues.^{[17]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} When you have anxiety, you feel worried, fearful, tense, or nervous and may experience physical symptoms like a rapid heartbeat and restlessness.^{[18]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source} Perfectionism can increase anxiety when you stress over details, worry about how you or your work will be perceived, strive to meet unrealistic expectations, or ruminate on problems or criticism.^{[19]
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- There are a few different kinds of anxiety disorders, including generalized anxiety disorder, social anxiety disorder, and panic disorder. OCD and PTSD (Post-Traumatic Stress Disorder) are even categorized as anxiety disorders.^{[20]
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  American Psychological Association
  Leading scientific and professional organization of licensed psychologists
  Go to source} People who have been diagnosed with an anxiety disorder are more likely to have perfectionist traits than the average person.^{[21]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

Question 7

Question 7 of 8:
What are the different types of perfectionism?

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Self-oriented, other-oriented, and socially prescribed perfectionism are the three types. If you have self-oriented perfectionism, you set very high standards for yourself and are critical of yourself when you don’t meet those standards. With other-oriented perfectionism, you set very high standards for the people around you. Socially prescribed perfectionism, on the other hand, is characterized by the belief that the people around you expect perfection from you.^{[22]
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Question 8

Question 8 of 8:
How do you let go of perfectionism?

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Strive for excellence, not perfection. The first step to managing perfectionism is to let go of the idea that you need to do everything right 100% of the time.^{[23]
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Tracy Carver, PhD
Licensed Psychologist
Expert Interview. 7 January 2021.} It’s great to have high standards and to set goals, but they need to be realistic.^{[24]
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- Instead of setting a goal to get 100% on every assignment, paper, and exam in your first year of college, for example, strive to achieve As in your classes. This is still a high standard, but it’s more realistic than expecting to never miss a single point.
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Try not to take criticism personally. It can be really tough to deal with criticism, and you may have a tendency to internalize it. Instead, try to see the criticism objectively and don’t get defensive. Acknowledge your mistakes when you make them, and know that’s it’s normal and natural to make mistakes.^{[25]
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Tracy Carver, PhD
Licensed Psychologist
Expert Interview. 7 January 2021.} You can learn and grow from them!^{[26]
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Set time limits for tasks. As a perfectionist, you may have a tendency to continue working on projects indefinitely in an attempt to make them perfect. Setting a time limit can help you be more productive and also combat procrastination. For each task or project you work on, set a strict time limit. When the time is up, move on to a different project.^{[27]
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Use positive self-talk. If you’ve been dealing with perfectionism, you probably have low self-esteem. It’s hard to live up to the unrealistic expectations you’ve set for yourself, and failing to meet those expectations can make you feel pretty lousy. To help build your self-esteem and manage perfectionism, repeat positive mantras. Here are some examples:^{[28]
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- “Nobody is perfect.”
- “All I can do is my best, and that’s good enough.”
- “Everyone makes mistakes. If I make a mistake, it doesn’t mean I’m a failure.”