Is There a Connection Between Perfectionism and Addiction?

The pressure to excel is strong in our society, especially among young adults. Getting good grades, being the best at a sport, and getting into a top college are all real pressures teens face on a daily basis. The reality is that not every person performs at the same level, and they should not be expected to. Success is subjective, and the environmental, social, and parental pressures put on adolescents can be detrimental to their health. The pressure to be perfect can easily lead to addiction.  

To find out more about the connection between perfectionism and addiction—and find mental health treatment near you—call Zelus Recovery in Idaho today at 208.518.0797. We help teens and adults reach their full potential. 

The Connection Between Perfectionism and Addiction 

While it is not necessarily a straight line, there is a direct connection between perfectionism and addiction. In fact, studies have found that people with high levels of perfectionistic tendencies are more likely to develop addictions to alcohol¹, drugs, gambling, and even excessive internet use.² 

Having high standards and the desire to excel in all that you do can be admirable but also not always achievable. When high achievers—who are perfectionists—struggle to meet their goals, they are turning to drugs more and more to help them have an edge and stay ahead of their peers.  

Setting expectations too high puts the bar at a standard that is nearly impossible to meet. This causes these high achievers to feel shame, embarrassment, and more serious mental health conditions like anxiety and depression. They will resort to self-medicating to manage and calm their mental health conditions, and also give them an unnatural boost to be able to perform better. 

Perfectionist Behaviors 

Perfectionist behaviors that can lead to addiction can include: 

• An overwhelming and excessive feeling that you need to be perfect at everything you do 

• Nearly unattainably high standards 

• Thinking that you are never performing at a high enough level 

• Criticizing yourself and others for what you see as underperforming 

• Needing constant validation from others that you are succeeding 

It can be hard to identify the difference between someone simply striving for their best and someone who is overdoing it. When the behaviors become over the top and it is apparent that drug use has become misuse, professional help is needed.  

How to Stop Perfectionist Behaviors 

There are a few actionable steps you can take to stop perfectionist behaviors before they lead to addiction: 

1. Set Realistic Goals
   Break down larger tasks into achievable, smaller goals. Focus on progress rather than perfection by setting timelines that allow for flexibility. 
2. Practice Self-Compassion
   Treat yourself with kindness when things don’t go as planned. Replace harsh self-criticism with constructive feedback, and remind yourself that nobody is perfect. 
3. Reframe Failures as Opportunities
   View mistakes as opportunities to learn and grow. Reflect on what went wrong, consider what you can do differently next time, and celebrate the effort you put in. 
4. Challenge Negative Self-Talk
   When you notice perfectionist thoughts, replace them with balanced ones. For example, instead of thinking, “I failed because this isn’t perfect,” say, “I gave my best effort, and that’s enough.” 
5. Set Time Limits for Tasks
   To avoid overanalyzing or endlessly tweaking work, set a strict time frame to complete tasks. This helps you focus on efficiency rather than unattainable perfection. 
6. Mindfulness Practices
   Engage in mindfulness techniques, such as meditation or deep breathing, to anchor yourself in the present moment. This helps reduce anxiety about achieving ideal outcomes. 
7. Focus on the Bigger Picture
   Ask yourself, “Will this matter a year from now?” Shifting your focus to long-term goals or priorities can help you detach from unnecessary details. 
8. Limit Comparisons to Others
   Resist the urge to compare your achievements or progress to others. Remember, everyone’s path is unique, and you can only control what’s in your own hands. 
9. Adopt “Good Enough” Thinking
   Strive for excellence rather than perfection. Recognizing that “good enough” can be sufficient helps you complete tasks without unnecessary pressure. 
10. Practice Gratitude
    Focus on what’s going well in life rather than fixating on areas for improvement. Writing a daily gratitude journal can help reduce perfectionistic tendencies over time. 
11. Engage in Hobbies Without Pressure
    Find activities you enjoy doing without needing to be the best at them. Painting, gardening, or casual sports can teach you to appreciate the process rather than the result. 
12. Seek Feedback from Trusted Sources
    Ask for input from people you trust rather than relying solely on your own judgment. Allowing others to evaluate your work can help you recognize when your standards are unnecessarily high. 
13. Cognitive Behavioral Techniques
    Practice cognitive restructuring to identify and replace irrational perfectionist beliefs. Work with a therapist, if needed, to incorporate these exercises into daily life. 
14. Limit Revisions
    Commit to completing projects with a predetermined number of revisions—no more than two, for example. This helps cut down on over-polishing or procrastination. 
15. Build a Support System
    Share your struggles with trusted friends, loved ones, or support groups. They can help you gain perspective and remind you to be kinder to yourself. 
16. Celebrate Small Wins
    Acknowledge and reward yourself for incremental achievements. Celebrating small victories helps reframe your narrative toward progress instead of flawlessness. 
17. Learn to Delegate or Say “No”
    Recognize that you don’t have to do everything yourself. Delegating tasks and setting boundaries can reduce pressure and improve your focus on what truly matters. 
18. Unplug and Recharge
    Limit exposure to social media or environments that trigger comparisons. Spend time offline, nurture relationships, and engage in activities that refresh your mind. 
19. Create a “Done is Better Than Perfect” Mantra
    Develop a personal affirmation like “Done is better than perfect” and repeat it when perfectionist thinking arises. This reminder can help shift your mindset in real time. 
20. Work with a Professional
    If perfectionism significantly impacts your mental health or daily life, consult with a therapist or counselor. They can help you develop personalized strategies to overcome these behaviors.  

At Zelus Recovery, we understand the connection between perfectionism and addiction. Our team of experienced professionals specializes in treating adolescents and young adults struggling with substance misuse, mental health conditions, and co-occurring disorders. We offer individualized treatment plans that address the underlying issues driving addictive behaviors. 

Enroll in Perfectionism Recovery at Zelus Recovery Today 

When the pressure to be perfect leads you to substance misuse to keep up, it is time to get professional help. If this is the case with you or a loved one, a co-occurring mental health condition and substance use disorder may also exist. Dual diagnosis treatment is available to treat both conditions at the same time using a combination of traditional talk therapies, behavioral therapies, and experiential therapies.  

Reach out to Zelus Recovery online or at 208.518.0797 to find out more about what treatment programs for perfectionism recovery on our Idaho campus look like. The caring and professional team will help you craft a treatment plan that works for you and your unique needs.  

Sources 

1. Science Direct: Perfectionism, negative motives for drinking, and alcohol-related problems

   2. Frontiers In: Perfect people, happier lives? When the quest for perfection compromises happiness