22 Sep 2023

7 Tips to Manage Your Perfectionism and Anxiety


Articles - FAS,

Perfectionism is like the nagging voice that constantly tells you to strive for perfection in all you do. It’s when you make impossible goals for yourself and beat yourself up when you don’t accomplish them.  


It’s as if you want every detail to be perfect, with no opportunity for mistakes or slip-ups. The pressure to be the best can feel perpetual, and divergence from this ideal can lead to irritation or disappointment.


On the other hand, anxiety is that jittery feeling you get before a significant event or the racing thoughts that keep you awake at night, overthinking everything. It’s when your mind goes into overdrive, thinking about the past or the future and often exaggerating things. 


It’s a maelstrom of what-ifs and anxiety that can cause your heart to race and your palms to sweat. Perfectionism and anxiety can sometimes work together – the dread of not being perfect enough can cause anxiety, and stress can cause you to strive for an unachievable level of perfection. It’s similar to being stuck in a vicious loop.


They can be a tricky combo, making you feel like you’re on a never-ending quest for perfection while dealing with your worries and insecurities. It’s vital to remember that it’s alright not to be perfect and that seeking help and support can help with perfectionism and anxiety.

How to manage perfectionism and anxiety?

How to manage perfectionism and anxiety?


Dealing with perfectionism and anxiety can be challenging, but you’ve got this. Here are seven tips for managing perfectionism and anxiety:


1. Set Realistic Goals

Rather than chasing an unattainable image of perfection, setting challenging and practical goals is critical. When you set attainable goals, you’re more likely to feel a sense of accomplishment, which can help lessen anxiety and the need to be perfect.


2. Negative Thoughts Must Be Challenged 

Negative self-talk and catastrophic thinking are familiar sources of perfectionism and anxiety. To combat this, try becoming aware of and challenging negative ideas. Consider whether your expectations are realistic or unduly harsh. 


Worries about worst-case scenarios are frequently exaggerated. By challenging these thoughts, you can reframe them and reduce the anxiety they cause.


3. Exercise Self-Compassion

Managing perfectionism and anxiety requires treating oneself with the same respect you would show to a friend. Recognize that making errors and dealing with flaws are natural human parts. 


When you replace self-criticism with self-compassion, you create a healthier emotional environment that can help you cope with the stress of perfectionism.


4. Celebrate Progress 

In a society where the end product is frequently the focus, changing your guide to the journey and the progress you make along the way is critical. Recognizing and appreciating your accomplishments, no matter how minor, fosters a positive perspective and helps to counterbalance the inclination to focus primarily on what is lacking.


5. Relaxation and mindfulness 

Mindfulness approaches, such as deep breathing exercises, meditation, or yoga, can help with perfectionism and anxiety. These techniques enable you to be in the present moment, shifting your focus away from worries about the past or the future. 


6. Make self-care a priority.

Your mental health is inextricably linked to your physical health. Maintaining a healthy diet and engaging in regular physical activity can significantly impact how you handle anxiety and perfectionism. 


When you take care of your body, you are better able to handle stress and make reasonable judgments rather than reacting purely on heightened emotions.


7. Seek Professional Help

If perfectionism and anxiety seriously interfere with your life, consulting a skilled expert, such as a therapist or counselor, is a wise first step. Cognitive-behavioral therapy (CBT) is especially useful in dealing with these challenges. 


A trained therapist can assist you in identifying and challenging thought patterns, developing coping mechanisms, and creating a safe space for development and change.


Adopting these tactics with patience and determination can lead to a more positive relationship with perfectionism and anxiety. Remember that growth is a journey; every effort you make helps you feel better overall. I hope these tips are helpful for you!


Psychology at Sampoerna University 

Sampoerna University is a fully accredited university in Indonesia that offers the best choice for those seeking excellent international education. Sampoerna University is a private, non-denominational, non-profit university licensed and certified by the Republic of Indonesia’s Ministry of Education, Culture, Research, and Technology. Formed according to national and international standards, Sampoerna University is qualified to contribute to society through education substantially.


The psychology degree program at Sampoerna University aims to provide students with a comprehensive understanding of human behavior, psychological processes, and the practical applications of psychology. The program emphasizes theoretical knowledge, research skills, and experiential learning.


Students enrolled in the psychology program at Sampoerna University can expect to study a range of core topics such as cognitive psychology, social psychology, developmental psychology, abnormal psychology, and research methods. The curriculum is designed to provide students with a solid foundation in psychological theories and principles.


In addition to classroom learning, Sampoerna University emphasizes hands-on experiences and practical applications of psychology. Students have opportunities to participate in internships, research projects, or community-based initiatives that allow them to apply their knowledge in real-world settings.


Sampoerna University encourages an interdisciplinary approach, which means students may have opportunities to collaborate with students and faculty from other disciplines. This can broaden their perspectives and provide a holistic understanding of the complexities of human behavior and mental processes.


9 of 10 graduates get employed three months after graduation*. Immediately register to participate in the new student admissions process for the 2023-2024 year here. Our Admission Team will contact you soon to provide more detailed information.


Schedule with us whenever you want to visit campus tours on-site or virtual! 


*Based on graduating cohort 2020-2022

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