5 ways to break the perfectionism-anxiety cycle

Breaking free from perfectionism isn’t easy, but it’s possible. Here are practical strategies to help you start:

1. Challenge your inner critic

Pay attention to negative self-talk. Ask yourself: “Would I say this to a friend?” Replace harsh judgments with kinder, more realistic thoughts.

Permit yourself to be human. Mistakes aren’t failures; they’re opportunities to learn. Perfectionists often set unattainable goals, which only leads to disappointment.

Break big tasks into smaller, manageable steps, and celebrate progress no matter how small. Remember, good enough is often more than enough.

3. Investigate perfectionism with curiosity.

Notice when you push yourself to do something perfectly or criticise yourself for fumbling. What standard are you trying to meet and why? Identify the underlying worry and try shifting to wondering about an outcome instead of predicting a negative one.

4. Embrace imperfection

Not everything has to be perfect to be valuable. Whether it’s a messy house, a typo in an email, or a project that’s not 100% polished, remind yourself that imperfection is part of life.

5. Address imposter syndrome, fear of failure, and shame.

“People don’t know the failure I truly am.” “If I mess up, I’m a bad person.” Sounds familiar? Expectations of judgment, humiliation, or rejection due to mistakes reflect a fundamental, false belief of deficiency

6. Disconnect from social comparisons

Social media can be a perfectionist’s worst enemy. Limit your screen time, unfollow accounts that make you feel inadequate, and focus on your journey. Breaking the cycle of perfectionism isn’t about lowering your standards or giving up on your goals.

It’s about redefining success, focusing on growth, not perfection, and valuing progress over performance. Perfectionism may seem like a badge of honour, but it often comes at the cost of your mental health.

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Perfectionism: The anxiety trigger you didn't sign up for – five ways to break free