How can perfectionism cause stress

Self-critical perfectionism is also said to raise the risk of bipolar disorder. Some studies suggest that it may explain why people with bipolar also experience anxiety. However, the ills of perfectionism do not stop at mental health. Some studies have found that high blood pressure is more prevalent among perfectionistic people, and other researchers have even linked the trait with cardiovascular disease.

Additionally, when faced with physical illness, perfectionists have a harder time coping. One study found that the trait predicts early death among those who have diabetes , and research conducted by Prof. As Prof. Living with the internalized voice of perfectionism is not easy. Not only is having such a constant inner voice draining and exhausting, but, on top of that, perfectionists often criticize themselves for the fact that they are being self-critical, or feel that their constant efforts are, in themselves, further proof of their irredeemable imperfection.

For instance, Prof. After working really hard, the student achieved his goal and got the highest grade. Perfectionism often verges on self-abuse. Dealing with your inner critic can be hard, but there are a number of things you can do to silence that voice. A recent study led by Madeleine Ferrari, from the Australian Catholic University in Sydney, found that self-compassion can help protect against depression in people with perfectionistic tendencies.

Hewitt is hopeful that certain forms of psychotherapy can help people perceive their harsh self-beliefs and change them gently over time. Maybe not. A growing body of evidence suggests that perfectionism can be an extraordinarily damaging, cause overwhelming emotional suffering, and act as both a cause and symptom of anxiety disorders.

It is also implicated in everything from seemingly benign self-destructive behaviors like nail biting to overt acts of self-mutilation and even suicide. Gordon Flett , a psychologist at York University. While perfectionists may appear to have it together on the surface, underneath the thin veneer of perfection lies deep turmoil that may both drive and result from the pursuit of perfection.

Psychologist Thomas S. Often, this turmoil can be difficult for others to see or even for the perfectionist to acknowledge, as those who suffer often work diligently to maintain a cohesive image of accomplishment and well-being. The exact relationship between perfectionism and anxiety is complicated; the pursuit of perfection becomes a maladaptive way of coping with the distress of anxiety and perfectionism itself further fuels the anxiety by creating high standards that the anxiety may prevent you from achieving.

Then what eventually happens next is fatigue and exhaustion, or a loved one pleads for them to stop. Risks associated with being wrong or imperfect are often blown out of proportion, leading to maladaptive anxiety. This anxiety, in turn, serves as a signal to work frantically, and it is only when this signal is drowned out by physical or mental exhaustion that people stop. Often, procrastination, risk-aversion, frustration, exhaustion, and lack of focus interfere with the ability to complete tasks to your high standards.

Ultimately, however, even the successful completion of tasks is not enough to quell the anxiety, which quickly finds a new target. For perfectionists, self-judgment is ever-present and anxiety is constantly looming as you anticipate the ways you can fall short. Simultaneously, a part of her believed that if she were perfect her mom would be cured.

Perhaps because a perfectionist's body is often awash with stress, perfectionism is correlated with earlier death Credit: Getty. And while conscientious people tend to live longer, perfectionists die earlier. The meta-analysis by Hill and Curran is the first to comprehensively look at rates of perfectionism over a long period of time.

In all, the studies added up to a pool of more than 40, US, UK and Canadian undergraduate students. There were increases across the board from to A decade-long look at adolescent Czech math whizzes found the same. In her clinical practice, where she often works with patients with eating disorders, Egan has seen it too. So, I think, yes: each generation probably is getting more perfectionistic.

Eating disorders, which often are driven by perfectionism, are on the rise across the globe Credit: Getty Images. Where is this increase coming from? After all, many of us live in societies where the first question when you meet someone is what you do for a living. Where we are so literally valued for the quality and extent of our accomplishments that those achievements often correlate, directly, to our ability to pay rent or put food on the table. Where complete strangers weigh these on-paper values to determine everything from whether we can rent that flat or buy that car or receive that loan.

Curran and Hill have a similar hunch. Competition even has been embedded in schools: take standardised testing and high-pressure university entrances. Rather than perfectionism leading to academic success, researchers have found high-achieving adolescents are more likely to become perfectionists Credit: Getty Images. Similarly, the gold-star method of parenting and schooling may have had an effect.

If other strategies, like making children feel guilty for making a mistake, come in, it can get even more problematic. Research has found that these types of parental tactics make children more likely to be perfectionists — and, later, to develop depression.

Fear of failure is getting magnified in other ways, too. Take social media: make a mistake today and your fear that it might be broadcast, even globally, is hardly irrational.

At the same time, all of those glossy feeds reinforce unrealistic standards. As well as reinforcing unrealistic standards, social media gives us more reason to fear making mistakes Credit: Getty Images.

Some perfectionism is inheritable. But it also arises because of environment after all, if it were just genetic, it seems unlikely it would be increasing so much. So how can parents counteract it? Model good behaviour by watching their own perfectionistic tendencies, researchers say.

Each night before bed, identify 10 things you are thankful for and pause and reflect on each one. Notice how your daily mood shifts with this practice. Understand and recognize which aspects of perfectionism you display: Are you overly organized, a workaholic, or obsessed with your appearance? Force yourself to be less perfect: If you spend five hours getting ready in the morning, force yourself to minimize your morning routine.

This type of exposure therapy works because it challenges the thoughts that perfection is a requirement. After being exposed to imperfections, you will soon realize that your imperfections do not have the dire consequences as you assumed. Is Anxiety a Mental Illness? Search Blog. Disclaimer This blog is for informational purposes only and should not be a substitute for medical advice.