Puzzled if you a perfectionist? How to tell if you are a perfectionist.
(Updated July 3, 2024)
What is Perfectionism?
Do you have high standards for yourself and others? Do you get a sense of satisfaction in your work and relationships, when you are doing things perfectly? Do you find yourself getting frustrated at times with others and yourself when you are not able to be as exacting your work? If so, you might be a perfectionist. Over the past forty years, there has been a profound increase in the amount of research done about the personality construct perfectionism. Some of this research might surprise you. As someone who has studied and researched perfectionism for over a decade, let’s go through what we know.
Many people think perfectionism simplistically as either you are a perfectionist or you are not. Over the past decade, it is becoming clearer that perfectionism is probably a multi-categorical or multi-dimensional construct. In other words, there are multiple different “types” of perfectionists.
One common approach to viewing perfectionism is to consider two dimensions. This is partly based off the research of Slaney, Mobley, Ashby, and Rice. The two dimensions are named “Perfectionistic Strivings” and “Perfectionistic Concerns.” Let’s look more closely at both of these two dimensions.
Perfectionistic Strivings
This dimension looks at how much someone strives and sets very high standards for their own performance. These standards can be focused on their own performance, relationships, friendships, and career performance. The higher you score on this dimension the more perfectionistic you would be considered. See if you agree or disagree with some of the following statements.
I have high standards for my career and performance.
I enjoy striving to do my best work.
I have a strong desire for excellence.
If you find yourself agreeing with these statements, you are more likely a perfectionist. If you find yourself disagreeing with the above statements, you are more likely a non-perfectionist.
Now, let’s move to the next dimension of perfectionism.
Perfectionistic Concerns
This dimension is described as being afraid of making mistakes and being self critical of your performance. Individuals who are higher in this dimension are more likely to also report higher levels of anxiety, stress, and depression.
On the other hand, individuals who score lower on this dimension are less likely to be very self-critical about their performance even when they do not attain the level they want. Consider some of the following statements and see if you would agree or disagree with them.
1. I feel frustrated, when I do not achieve my goals.
2. I often feel my best is not good enough.
3. I worry a lot about doing my best.
4. I get upset with myself, when I do not do as well as I should have.
If you find yourself agreeing with many these statements, you are higher in the perfectionistic concerns dimension.
Different Types of Perfectionists
Now that we have gone through the two dimensions of perfectionism, let’s combine these two and come up with some different groups. Most of the time we see three groups, sometimes four, but for now let’s look at the most common three.
Adaptive Perfectionists
This group has high levels of perfectionistic strivings and low levels of perfectionistic concerns. This group sets very high standards for themselves and strives to do their very best. Along with this striving to do their best, they also are not overly self-critical with their performance and do not have a negative emotional reaction when making a mistake. Adaptive perfectionists commonly report lower anxiety and sadness in their lives, higher levels of self-esteem and self-confidence, and use more healthy coping styles (e.g., social support, active coping).
Unhealthy Perfectionists
Unhealthy perfectionists have high standards for themselves and others and strives to do their very best work. At the same time, they also worry a lot about not doing their best and making mistakes as well as what others may think of them. They are very self-critical of their own performance even when making small mistakes. Maladaptive perfectionists typically worry more and have higher levels of anxiety in their lives. Many are more likely to report feelings of sadness and depression. Maladaptive perfectionists worry a lot about what others think of them.
Non-Perfectionists
Non-perfectionists have lower levels of perfectionistic strivings (it does not matter as much where they are on the other dimension). This group commonly has lower standards and expectations for their own performance compared to the two perfectionist groups. Depending on how high or low the score on the perfectionistic concerns dimension, they have varying reactions to their own performance and if they make mistakes. In multiple studies what we find is that non-perfectionists are not as self-critical and anxious when making mistakes as the unhealthy perfectionists.
Next Steps
Now that you know a little bit about perfectionism and what types are out there, a common question is how to perfectionists and non-perfectionists cope with stress and anxiety? If you have some time and want to know more about perfectionism and how it can influence the workplace, check out this podcast I did about the topic.
And, most importantly, if you find yourself struggling, finding a counselor who specializes in perfectionism therapy can be helpful.
Dr. Philip B. Gnilka is the Clinical Director and Founder of Sequoia Counseling Group, a boutique mental health practice that serves clients in Las Vegas, NV. His experience as a tenured professor in mentoring students about counseling approaches and theories reinforced his passion for helping individual clients directly. He specializes in anxiety, stress management, and perfectionism.