Table of ContentsView AllTable of ContentsWhat Is Perfectionism?Perfectionism and Panic DisorderHow to Cope

Table of ContentsView All

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Table of Contents

What Is Perfectionism?

Perfectionism and Panic Disorder

How to Cope

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Perfectionismmay lead to increased feelings ofstressand anxiety. The following looks at how perfectionism is linked to fear, anxiety, andpanic disorder.

In basic terms, perfectionism is the desire to be a perfect or flawless person in various aspects of one’s internal or external life. Perfectionism involves exceedingly high standards that one sets out to achieve and a belief that being “perfect” should be strived for. It is thought to be an aspect of one’s personality.

There are both positive and negative consequences of perfectionism. On the encouraging side, perfectionism can be a motivating factor in achieving your goals, practicing self-improvement, giving tasks your best, and trying harder in future endeavors. People who use perfectionism in a positive way are often achievement focused and driven, which can help in reaching many aspirations in life.​

ProsMotivates you to give your best and achieve your goalsEncourages self-improvementConsSets you up for failure and procrastinationCauses negative self-evaluation

ProsMotivates you to give your best and achieve your goalsEncourages self-improvement

Motivates you to give your best and achieve your goals

Encourages self-improvement

ConsSets you up for failure and procrastinationCauses negative self-evaluation

Sets you up for failure and procrastination

Causes negative self-evaluation

Unfortunately, many people who strive for perfectionism often succumb to a downside of this trait: setting up standards that are extremely high, rigid or impossible to achieve. This ideal sets a person up for failure, disappointment, and negative self-evaluations.

Some people become so overwhelmed with such stress and demands of perfectionism that they’re unable to start a task. Fear of failure can lead to ​procrastinationor never following through on what one sets out to achieve.

Many people struggle with the negative aspects of perfectionism, and people with disorders such as obsessive-compulsive disorder (OCD),social anxiety disorder, and panic disorder, may be even more prone to issues of perfectionism.

Having unrealistic expectations about the self can contribute to increased feelings of anxiety, dissatisfaction, and difficulty coping with symptoms.

These beliefs and self-doubts can contribute to avoidance behaviors,lonelinessand isolation, and evendepression. Perfectionism is often associated with negative thinking. For example, you mayjump to conclusionsand assume that others won’t accept you if they knew about your condition.

Perhaps thoughts ofself-blamehave you believing that it’s your own fault that you cannot achieve the standards you’ve set out for yourself. Negative thinking and perfectionism can deplete your self-worth and make you feel unsuccessful.

Perfectionism may be impacting your ability tomanage your anxietyand other panic disorder symptoms. Through some practice and dedication, you may be able to let go of some of your perfectionism and the extra anxiety that often comes with it. Here are some tips to assist you in the process of coping with perfectionism and panic disorder.

Press Play for Advice On Dealing With Perfectionism

Overcome Negative Thoughts

Understanding Self-Defeating Thoughts and Negative Thinking

Practice Mindfulness

Increase your self-awareness through mindfulness exercises.Mindfulnesscan allow you to come to terms with your thoughts about perfectionism, making you more aware of your perfectionistic tendencies and allowing you to face these thoughts without reacting to them. Through the practice of mindfulness, you can learn to let go and release the stress associated with perfectionism.

Improve Self-Esteem

Reduce Stress

Perfectionism can be a huge contributor to your personal stress. Feelings of stress can zap you of energy, potentially increasing your anxiety, and impacting your other panic symptoms. Release some of the stress associated with perfectionism and start feeling more relaxed now.

If you or a loved one are struggling with anxiety or panic disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with anxiety or panic disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Burns, D. D. (1999). Feeling Good: The New Mood Therapy. Avon Books: New York.Burns, D.D. (2006). When Panic Attacks: The New Drug-Free Anxiety Therapy That Can Change Your Life. Broadway Books: New York.Kabat-Zinn, J. (2005). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Dell.

Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Burns, D. D. (1999). Feeling Good: The New Mood Therapy. Avon Books: New York.Burns, D.D. (2006). When Panic Attacks: The New Drug-Free Anxiety Therapy That Can Change Your Life. Broadway Books: New York.Kabat-Zinn, J. (2005). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Dell.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Burns, D. D. (1999). Feeling Good: The New Mood Therapy. Avon Books: New York.Burns, D.D. (2006). When Panic Attacks: The New Drug-Free Anxiety Therapy That Can Change Your Life. Broadway Books: New York.Kabat-Zinn, J. (2005). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Dell.

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