Puzzled if you a perfectionist? How to tell if you are a perfectionist.

Do you have exacting standards? Do you get a sense of satisfaction in your work and relationships knowing that you are doing things perfectly? Do you sometimes get frustrated 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 twenty years, there has been a profound increase in the amount of research done on 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.

What is Perfectionism?

Many people think perfectionism is simply either you have it or you don’t. What has become more evident over the past decade is that perfectionism is probably a multi-categorical or multi-dimensional construct. In other words, it’s a bit more complicated and there are multiple different “types” of perfectionists out there.

One way to look at perfectionism is to consider two dimensions that we each have based on the research of Slaney, Mobley, Ashby, and Rice. The two key dimensions are called “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, and friendships and take place at work, home, and even in their social activities. Individuals who are higher on this dimension we would be considered as being more perfectionistic compared to anyone who scores low which would more likely be a non-perfectionist. Consider some of the following statements and see if you would agree or disagree with them.

1.     I have high standards for my performance.

2.     I expect quality work from myself in work.

3.     I strive to do my best.

4.     I have a strong desire for excellence.

If you find yourself agreeing with these statements, you are more likely higher in perfectionistic strivings and could be considered a perfectionist (more on what “type” below). If you find yourself disagreeing with the above statements, then you are more likely a non-perfectionist.

Now, let’s move to the next dimension of perfectionism.

Perfectionistic Concerns

This dimension is described as having fear of making mistakes and being very critical of your own performance. Individuals who are higher in this dimension have commonly had more anxiety and burnout related issues as well as increased likelihood of depression and less feelings of being satisfied with their lives. Individuals who score lower on this dimension would simply not feel as critical about their performance as well as not as anxious or sad. Consider some of the following statements and see if you would agree or disagree with them.

1.     I feel frustrated about not being able to meet my own goals.

2.     I never feel like my best effort is good enough.

3.     I worry a lot about doing my best, and what others may think of my performance.

4.     I feel upset with my efforts as I think I could have done even better.

If you find yourself agreeing with these statements, you are more likely higher in the perfectionistic concerns dimension (also good news that counseling could help!).

Combining the two dimensions together

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 commonly sets very high standards for themselves and consistently strives to do their very best. Along with this continual striving to do their best, they also are not overly self-critical with their performance and do not have a profound negative emotional reaction to mistakes. This group commonly reports less anxiety and sadness in their lives, have higher levels of self-esteem and self-confidence, and in many cases are also seen as sociable have healthy coping skills. Sometimes this group is also called Healthy Perfectionists.

Unhealthy Perfectionists

This group has the same high levels of perfectionistic strivings but also with an elevated level of perfectionistic concerns. This group sets 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 and when even small mistakes are made can really me negative about themselves. This group commonly reports significantly high levels of worry and anxiety in their lives and are very prone to feeling sad and depressed more than normal. In many cases they worry a lot of what others think about themselves and their work. Sometimes this group has trouble asking for help from others (it might be a sign of weakness) and may socially withdraw out of fear or worry of saying the wrong thing. Lower levels of self-esteem and satisfaction with their lives can hit as well. Sometimes this group is also called Maladaptive Perfectionists in the literature.

Non-Perfectionists

The last group that we commonly find has low 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 this group seems to not be as self-critical and anxious when making mistakes as the unhealthy perfectionists but still has more of a negative reaction compared to the adaptive perfectionist group.

Next Steps

Now that you know a little bit about perfectionism and what types are out there, the next topic is how do each of these types of perfectionists feel on a regular basis during the day and cope with stress? 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.