Many of us believe perfectionism is a positive. You may count me in.
More often than I’d like to admit, something seemingly inconsequential will cause the same feeling to rear its head again. Something as small as accidentally squashing the makeup I was bringing my first girlfriend’s family for Christmas can tumble around in my mind for several days, accompanied by occasional voices like “How stupid!” and “You should have known better”.
Falling short of a bigger goal, even when I know achieving it would be near-impossible, can temporarily flatten me. When a former agent told me that she knew I was going to write a book someday but that the particular idea I’d pitched her didn’t suit the market, I felt deflated in a gut-punching way that went beyond disappointment. The negative drowned out the positive. “You’re never going to write a book,” my internal voice said. “You’re not good enough.” That voice didn’t care that this directly contradicted what the agent actually said. And, up to now, I didn't finish my first book, yet... .
That’s the thing about perfectionism. It takes no prisoners.
If I’ve struggled with perfectionism, I’m far from alone. The tendency starts young – and it’s becoming more common. Thomas Curran and Andrew Hill’s recent meta-analysis of rates of perfectionism from 1989 to 2016, the first study to compare perfectionism across generations, found significant increases among more recent undergraduates in the US, UK and Canada. In other words, the average college student last year was much more likely to have perfectionistic tendencies than a student in the 1990's or early 2000's.
It's heading toward an epidemic and public health issue. It's a great quotation from Katie Rasmussen.
“As many as two in five kids and adolescents are perfectionists,” says Katie, who researches child development and perfectionism at West Virginia University. “We’re starting to talk about how it’s heading toward an epidemic and public health issue.”
The rise in perfectionism doesn’t mean each generation is becoming more accomplished. It means we’re getting sicker, sadder and even undermining our own potential.
Here is another great example: a perfectionist, French Claude Monet often destroyed his paintings in a temper while saying, ‘My life has been nothing but a failure'.
Perfectionism, after all, is an ultimately self-defeating way to move through the world. It is built on an excruciating irony: making, and admitting, mistakes is a necessary part of growing and learning and being human. It also makes you better at your career and relationships and life in general. By avoiding mistakes at any cost, a perfectionist can make it harder to reach their own lofty goals.
But the drawback of perfectionism isn’t just that it holds you back from being your most successful, productive self. Perfectionistic tendencies have been linked to a laundry list of clinical issues: depression and anxiety (even in children), self-harm, social anxiety disorder and agoraphobia, obsessive-compulsive disorder, binge eating, anorexia, bulimia, and other eating disorders, post-traumatic stress disorder, chronic fatigue syndrome, insomnia, hoarding, dyspepsia, chronic headaches, and, most damning of all, even early mortality and suicide.
“It’s something that cuts across everything, in terms of psychological problems,” says Sarah Egan, a senior research fellow at the Curtin University in Perth who specialises in perfectionism, eating disorders and anxiety.
Culturally, I learned, we often see perfectionism as a positive. Even saying you have perfectionistically tendencies can come off as a coy compliment to yourself; it’s practically a stock answer to the “What’s your worst trait?” question in job interviews. (Past employers, now you know! I wasn’t just being cute).
This is where perfectionism gets complicated – and controversial. Some researchers say there is adaptive, or ‘healthy’ perfectionism (characterised by having high standards, motivation and discipline) versus a maladaptive, or ‘unhealthy’ version (when your best never seems good enough and not meeting goals frustrates you). In one study of more than 1,000 Chinese students, researchers found that gifted students were more perfectionistic in the adaptive ways. (Maladaptive perfectionists, on the other hand, were more likely to be non-gifted). And while research shows that maladaptive attributes like beating yourself up for mistakes or feeling like you can’t live up to parental expectations make you more vulnerable to depression, some other studies have shown that ‘adaptive’ aspects like striving for achievement have no effect at all or may even protect you.
It is difficult to tell who is motivated and conscientious and who is a perfectionist. In my daily teaching at the University of Southeastern Philippines in Davao City, I meet the student who works hard and gets a poor mark. If she/her tells herself: “I’m disappointed, but it’s okay; I’m still a good person overall,” that’s healthy. If the message is: “I’m a failure. I’m not good enough,” that’s perfectionism.
That inner voice criticises different things for different people – work, relationships, tidiness, fitness. My own tendencies may differ greatly from somebody else’s. It can take someone who knows me well to pick up on them. (When I messaged one of my friends I was writing this story, he immediately sent back a long line of laughing emojis).
Perfectionists can make smooth sailing into a storm, a brief ill wind into a category-five hurricane. At the very least, they perceive it that way. And, because the ironies never end, the behaviors perfectionists adapt ultimately, actually, do make them more likely to fail.
Thinking of perfectionism, makes me think of my own childhood peppered with avoiding (or starting and quitting) almost every sport there was. If I wasn’t adept at something almost from the get-go, I didn’t want to continue – especially if there was an audience watching. In fact, multiple studies have found a correlation between perfectionism and performance anxiety even in children as young as 10.
Mental health problems aren’t just caused by perfectionism; some of these problems can lead to perfectionism, too. One recent study, for example, found that over a one-year period, college students who had social anxiety were more likely to become perfectionists – but not vice versa.
When it comes to the most dramatic example, suicide, numerous studies also have found that perfectionism is a lethal contributor all on its own. One found that perfectionism made depressed patients more likely to think about suicide even above and beyond feelings of hopelessness. A recent meta-analysis, the most complete on the suicide-perfectionism link to date, found that nearly every perfectionistic tendency – including being concerned over mistakes, feeling like you are never good enough, having critical parents, or simply having high personal standards – was correlated with thinking about suicide more frequently. (The two exceptions: being organised or demanding of others).
Some of those criteria, particularly pressure from parents and perfectionistic concerns, also were correlated with more suicide attempts.
In many ways, poorer health outcomes for perfectionists aren’t that surprising. “Perfectionists are pretty much awash with stress. Even when it’s not stressful, they’ll typically find a way to make it stressful,” says Gordon Flett, who has studied perfectionism for more than 30 years and whose assessment scale developed with Paul Hewitt is considered a gold standard. Plus, he says, if your perfectionism finds an outlet in, say, workaholism, it’s unlikely you’ll take many breaks to relax – which we now know both our bodies and brains require for healthy functioning.
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. Where we then signal our access to those resources with our appearance – these shoes, that physique – and other people weigh that, in turn, to see if we’re the right person for a job interview or dinner invitation.
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.
In my opinion, and I am not alone with it, it’s the idea that you don’t have to be perfect to be lovable or to be loved. It’s a work in progress. And, what I’ve noticed too, is that, each time I’m able to replace criticizing and perfecting with compassion, I feel not only less stressed, but freer. Apparently, that’s not unusual.
How about you my dear readers?
