What is perfectionism?

Perfectionism involves a set of habits in thinking and behaviour, including:

  • Striving to meet high standards in key areas of your life.
  • Setting goals that are difficult to achieve and require significant effort.
  • Feeling bad and criticising yourself when these standards are not met.
  • Continuing to strive for high standards even when it causes problems such as sleep issues or missing social events.

Perfectionism can be experienced in various areas of life, including work, study, sports, physical appearance, playing a musical instrument, and parenting.

Why is perfectionism a problem?

Perfectionism is associated with several mental illnesses. It is also a risk factor for:

  • Depression
  • Anxiety
  • Body image
  • Eating problems
  • Sleep problems

It can be challenging to change perfectionistic ways of thinking and behaving because they often seem beneficial, especially in terms of study. However, research shows that self-critical perfectionism is linked with negative outcomes in study, including:

  • Test anxiety
  • Procrastination (putting work off)
  • Stress and burnout

Perfectionism vs. healthy striving for success

Whilst there is nothing wrong with trying to achieve in areas of life that matter to you, it becomes problematic when it risks mental health.

There are ways of striving for success that do not risk your mental health.

The key differences between perfectionism and healthy striving are:

  1. Goal difficulty: Healthy striving involves setting tough but achievable goals, rather than aiming for perfection.
  2. Level of effort: Healthy striving involves putting a “good enough” level of effort, rather than always aiming for 100%.
  3. Reaction to success: With healthy striving, successes are celebrated rather than downplayed or overshadowed by raising the bar for next time.

Signs of perfectionism

You may be experiencing perfectionism if you:

  • Feel bad about yourself when you don’t meet your own expectations.
  • Check your work repeatedly for mistakes.
  • Focus on what you don’t do well, instead of your strengths.
  • Frequently criticise yourself.
  • Procrastinate because tasks feel overwhelming to even start.
  • Are unsatisfied when you do achieve your goals.
  • Are told by others that your standards are too high.
  • Miss out on enjoyable activities because you’re focused on your goals.

Ways to reduce perfectionism

  1. Change how you measure success: Focus on learning and improvement rather than grades or others’ opinions.
  2. Set flexible standards: Aim for “good enough” rather than perfect.
  3. Self-compassion: When you criticize yourself, consider what you would say to a friend in the same situation and apply that kindness to yourself.
  4. Shift focus: Acknowledge your strengths and use mistakes as learning opportunities.
  5. Break tasks down: Reduce procrastination by tackling tasks in smaller, manageable steps.

Ready to get started?

Perfectionism can be tough to tackle alone, but you don’t have to face it by yourself. At Solasta, our experienced psychologists are here to help you overcome perfectionism and its related challenges.

Take the first step towards a healthier mindset and improved wellbeing. Contact us today at 1800 943 043 or email info@solasta.net.au to request an appointment with one of our compassionate psychologists.

Don’t let perfectionism hold you back any longer. Reach out to Solasta and start your journey towards a more balanced and fulfilling life.

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About the author


Madelaine de Valle,
Clinical Psychologist

Madelaine de Valle is a Clinical Psychologist who works with adults and young people aged 16 and over. Her approach incorporates humour and collaborative discovery, empowering individuals to develop resilience against future challenges. With an interest in addressing concerns such as anxiety, perfectionism, body image, emotion regulation, stress, and self-esteem, Madelaine employs a range of evidence-based therapeutic modalities, including Cognitive Behaviour Therapy, Acceptance and Commitment Therapy, and Dialectical Behaviour Therapy. As a scientist-practitioner, Madelaine holds a PhD in Clinical Psychology. She maintains both research and clinical roles, enabling her to stay up to date on the latest psychological evidence. Her research focusses on areas such as perfectionism, body image, and eating disorders, whilst Madelaine’s clinical background has included roles in both public and private sectors, facilitating both individual and group therapy.