Understand how perfectionism shapes how you think, feel and interact, and find practical ways to support yourself and navigate the world with confidence.
Conditions
Let’s talk about perfectionism
Overview
Perfectionism isn’t a mental health condition, but it can impact your wellbeing. It often shows up as setting unreasonably high standards for yourself, being self-critical, or fearing failure. While wanting to do well can be helpful, perfectionism can lead to stress, burnout, and low self-worth. Learning to challenge rigid thinking and accept ‘good enough’ can help ease pressure and create space for self-compassion.
Symptoms
Common Features of Perfectionism
Perfectionism looks different for everyone. Some people might notice challenges with change or social cues, while others experience sensory overload or a strong need for routine.
Physical Symptoms
Sensitivity to sound, light, touch, or smells
Emotional Symptoms
Feeling overwhelmed, anxious, or misunderstood
Behavioural Symptoms
Avoiding eye contact, repetitive movements (like hand-flapping), strict routines
Cognitive Symptoms
Focused or intense interests, literal thinking, difficulty reading social cues
Social Symptoms
Difficulty making or keeping friendships, social anxiety, or preferring to be alone
Treatments
What to Do: Evidence-Based Interventions
The management of Perfectionism is a process that requires a set of skills. These are ways you can manage and reduce intense feelings of Perfectionism:
- Cognitive Behavioural Therapy (CBT) – A treatment that helps to identify and alter negative thought patterns and behaviours.
- Perfectionism Management Courses – Structured programs that teach affected persons coping and problem-solving strategies.
- Relaxation Techniques – Deep breathing, progressive muscle relaxation, or even visualisation helps to soothe the mind and the body.
- Communication Skills Training – The individual learns how to articulate their emotions in a healthy and constructive way.
Tips & Tricks
Try for today
Try today: Gentle strategies that can support wellbeing for perfectionistic individuals
Tips & Tricks
Try for tomorrow
Now, let’s focus on what you can do to grow and get better. Here we share some proactive strategies and resources that can help you not just survive, but thrive, as you journey towards overcoming Perfectionism.
Seek Help
When to Seek Professional Help
If perfectionism or related challenges are affecting daily life—like work, relationships, learning, or wellbeing—it can help to get support from qualified professionals. This could include psychologists, occupational therapists, speech-language pathologists, or perfectionism coaches who understand perfectionistic experiences and strengths.
Signs that professional guidance may be helpful:
– Persistent difficulties with communication, social interaction, or forming friendships.
– Significant sensory overload, meltdowns, or shutdowns that make daily tasks hard.
– High levels of stress, burnout, anxiety, depression, or frequent shutdowns.
– Planning a big change (like moving, or employment) where tailored support can ease transitions.
What professionals can offer:
– Support often begins with identifying unhelpful thinking patterns and understanding how perfectionism shows up in your life.
– Therapies that respect perfectionistic identity—like social skills training, sensory-based strategies, or anxiety‑focused CBT adapted for perfectionism.
– Coaching or mentoring to build skills without forcing neurotypical norms.
– Support that values lived experience—many clinicians recommend learning directly from perfectionistic voices.
You don’t need to feel desperate to seek help—guidance can empower you to navigate life more smoothly, connect more deeply, and feel more in control of your own path.
Dr Sarah Herniman
Clinical Psychologist
Sarah is an AHPRA-registered Clinical Psychologist, and is dedicated to helping individuals lead fulfilling lives. Learn more about Dr Sarah
