Overcoming Anxiety and Perfectionism in School
Hey there! As the new school year kicks off, many of us are juggling packed schedules, new challenges, and the pressure to excel. For some, this pressure can spiral into anxiety and perfectionism—two common but tough companions during the academic year.
If you’ve found yourself feeling overwhelmed by the need to get everything “just right” or are constantly battling a nagging sense of anxiety about schoolwork, you’re not alone. Let’s dive into some strategies for managing anxiety and perfectionism, so you can enjoy a more balanced and fulfilling school year.
Why Anxiety and Perfectionism Often Go Hand in Hand
Perfectionism can sneak up on you under the guise of “just wanting to do your best,” but it often leads to more harm than good. While aiming high can be motivating, constantly striving for an unattainable level of perfection can create intense anxiety, procrastination, and even burnout. Instead of feeling proud of what you achieve, perfectionism leaves you feeling like nothing is ever enough.
Recognizing the Signs of Perfectionism and Anxiety
It’s important to recognize when perfectionism and anxiety are taking over. Here are a few red flags:
Fear of Failure: Feeling paralyzed at the thought of making a mistake or not doing something perfectly.
All-or-Nothing Thinking: Believing that anything less than 100% effort is a failure.
Procrastination: Putting off tasks because of fear they won’t be perfect.
Burnout: Feeling mentally and emotionally exhausted from constantly pushing yourself too hard.
Overthinking and Worrying: Constantly ruminating on your performance or comparing yourself to others.
If any of this sounds familiar, it might be time to hit the pause button and reassess.
5 Tips to Manage Anxiety and Perfectionism This School Year
Practice Self-Compassion Perfectionism often stems from a harsh inner critic. Learning to treat yourself with kindness and understanding is key to breaking the cycle. Ask yourself: “Would I say this to a friend?” If the answer is no, try offering yourself the same kindness you’d give someone else. You deserve grace!
Set Realistic Goals Instead of focusing on being perfect, shift your focus to setting goals that are challenging yet attainable. Break larger tasks into smaller, manageable steps. This can help reduce overwhelm and give you a sense of accomplishment as you complete each step.
Challenge Your Negative Thoughts Perfectionism is often fueled by distorted thinking—such as catastrophizing or seeing things in black-and-white. Practice identifying and challenging these thoughts. For example, instead of thinking, “If I don’t get an A, I’ve failed,” try reframing it to “I’m doing my best, and that’s what matters.”
Prioritize Self-Care and Rest No one can perform at their best when they’re running on empty. Make time for activities that help you recharge, whether it’s taking a walk, practicing mindfulness, or enjoying a hobby. Rest is not a reward; it’s a necessity for your mental health and well-being.
Embrace the Growth Mindset Instead of focusing on perfection, embrace the idea of growth. Mistakes and challenges are part of learning. A growth mindset allows you to see setbacks as opportunities to grow, rather than as failures. Celebrate progress, not perfection.
More Resources for Managing Anxiety and Perfectionism
The Anxiety and Phobia Workbook by Edmund J. Bourne: A great resource filled with practical strategies for managing anxiety.
"The Gifts of Imperfection" by Brené Brown: A must-read for anyone looking to let go of perfectionism and embrace authenticity.
Progress Over Perfection
At the end of the day, remember that you are more than your grades, performance, or achievements. Perfection is an impossible standard—progress is what really counts. As the school year unfolds, give yourself permission to learn, make mistakes, and grow along the way.
If you ever feel stuck or overwhelmed, don’t hesitate to reach out. Together, we can work on strategies to manage anxiety and let go of perfectionism, so you can thrive this school year and beyond.
Warmly,
Kendra Sievers
LCSW