Anxiety is worry, fear or unease that is out of proportion to the situation or hard to switch off. It affects your thoughts, your body and what you do.
Perfectionism is setting very high standards for yourself and judging your worth by whether you meet them, even when it causes problems. High standards on their own can be helpful. Perfectionism becomes a problem when falling short leads to harsh self-criticism and constant worry. It often goes hand in hand with anxiety, and the two keep each other going in a cycle.
1
High standards
Setting goals that are very hard to meet, and feeling your worth depends on meeting them.
2
Fear of falling short
Worrying about mistakes, being judged or not being good enough.
3
Checking or avoiding
Over-preparing, checking work again and again, putting things off or avoiding tasks altogether.
4
Self-criticism
Being hard on yourself when things aren't perfect, or raising the bar when you do succeed.
Anxiety tends to continue when we overestimate how likely or how bad a threat is, and underestimate our ability to cope. Checking and avoiding bring short-term relief, but they stop you finding out that you would have coped.
Signs and symptoms of anxiety and perfectionism
Common signs include:
Worrying a lot, and finding it hard to stop
Feeling restless, tense or on edge
Spending far longer on tasks than they need
Putting things off because they might not be good enough
Checking work or seeking reassurance again and again
Finding it hard to accept praise or feel satisfied
Being very self-critical after mistakes
Trouble sleeping because your mind won't switch off
Perfectionism can also overlap with low mood and burnout. Early sessions focus on understanding what is going on, so you get the right support.
How therapy for anxiety and perfectionism works
01
Map the cycle
We look at your standards, what you base your sense of worth on, and what you do to manage the fear of falling short. This shows what keeps the cycle going for you.
02
Break the cycle
This usually covers:
Standards
Setting goals that are high but realistic, and judging your progress more flexibly.
Self-worth
Building a sense of worth that isn't based only on what you achieve.
Checking and avoiding
Testing what happens when you check less or stop avoiding, through small, planned experiments.
Self-criticism
Responding to mistakes with less harshness, so you can learn from them.
Research shows CBT for perfectionism can reduce perfectionism, as well as anxiety and low mood. Sessions draw on Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT). CBT helps you work with unhelpful thinking patterns and manage stress. ACT helps you handle difficult thoughts and feelings while acting on what matters to you.
Working with Hudson or Viviana
Hudson Kent
Hudson works with adults on anxiety, stress, perfectionism and self-criticism, and the pressure these can put on work and life.
Viviana is a registered psychologist and registered nurse. She works with adults on anxiety, rumination, perfectionism and self-criticism, with a focus on women's mental health.
To claim a Medicare rebate, ask your usual GP for a Mental Health Treatment Plan and a referral to Hudson Kent or Viviana Cavuoto at Mentum Psychology. If you're not sure who to see, your GP can simply refer you to Mentum Psychology, and we'll have a chat with you about who is the best fit. To find out more, read how to get a referral.
Yes. CBT is one of the most researched treatments for anxiety, and trials show it works well for adults with anxiety disorders.
How is perfectionism treated?
CBT for perfectionism is the most researched approach. It focuses on the standards you set, what you base your sense of worth on, and the checking and avoiding that keep the cycle going. Research shows it can also reduce anxiety and low mood.
Isn't having high standards a good thing?
High standards can help you do well. The aim is to keep the standards that are useful to you, and loosen the ones that are causing problems.
Will working on perfectionism make me less productive?
Many people worry about this. Perfectionism often costs time through over-preparing, checking and putting things off, so working on it can free up time and energy.
Are sessions only by telehealth?
Sessions are mostly by video or phone. Some face-to-face sessions in Highett and Keysborough may be available on request, subject to room availability.
Can I see a psychologist without a GP referral?
Yes. You can book privately. A GP referral is only needed to claim a Medicare rebate. Read how to get a referral.
Clark, D. A., & Beck, A. T. (2010). Cognitive therapy of anxiety disorders: Science and practice. Guilford Press.
Shafran, R., Cooper, Z., & Fairburn, C. G. (2002). Clinical perfectionism: A cognitive–behavioural analysis. Behaviour Research and Therapy, 40(7), 773–791.
Stoeber, J., & Otto, K. (2006). Positive conceptions of perfectionism: Approaches, evidence, challenges. Personality and Social Psychology Review, 10(4), 295–319.
Galloway, R., Watson, H., Greene, D., Shafran, R., & Egan, S. J. (2022). The efficacy of randomised controlled trials of cognitive behaviour therapy for perfectionism: A systematic review and meta-analysis. Cognitive Behaviour Therapy, 51(2), 170–184.
Hofmann, S. G., & Smits, J. A. J. (2008). Cognitive-behavioral therapy for adult anxiety disorders: A meta-analysis of randomized placebo-controlled trials. Journal of Clinical Psychiatry, 69(4), 621–632.
Get in touch
01Enquire. Fill out the short form below. Takes about 1 minute.
02We call you. A short call to make sure we are the right fit before booking.
03First session. By video, phone or in person, whichever suits you.
