Burnout: Signs, Stages and How to Actually Recover
What burnout is according to the WHO, how it differs from depression and stress, early warning signs and a realistic recovery plan.
Perfectionism: When High Standards Become a Trap
Healthy striving vs. perfectionism, the self-demand cycle, how it fuels procrastination and burnout, and how to loosen its grip.
By Mara Ellison··3 min read
Photo: Eric Rothermel on Unsplash
The short version
- Perfectionism ties your worth to flawless performance.
- It often causes procrastination, anxiety and burnout rather than excellence.
- Practicing “good enough” on purpose helps.
High standards aren’t the problem. Perfectionism is what happens when falling short of those standards feels unbearable, when mistakes feel like proof that you’re not enough.
Healthy striving vs. perfectionism
| Healthy striving | Perfectionism |
|---|---|
| Enjoys the process | Fears the outcome |
| Learns from mistakes | Feels crushed by mistakes |
| Standards are flexible | Standards are rigid |
| Worth separate from results | Worth depends on results |
The self-demand cycle
- Set an extremely high standard
- Anxiety about failing
- Procrastinate or overwork
- Fall short (or barely succeed, exhausted)
- Self-criticism
- Raise the standard to compensate
Research has linked perfectionism, especially the self-critical kind, with depression, anxiety and burnout. Studies also suggest perfectionism has been rising among young people over recent decades.
How to loosen it
- Define “good enough” before starting a task.
- Time-box tasks and stop when time’s up.
- Make small deliberate mistakes: send an email without rereading three times.
- Notice all-or-nothing thinking. See cognitive distortions.
- Ask what it protects you from: criticism? rejection? feeling ordinary?
Questions people ask
Is perfectionism a mental illness?
No, it’s a personality trait or pattern. It can contribute to anxiety, depression, eating disorders and OCD, so it’s worth addressing if it causes distress.
Written by Mara EllisonWriter behind Therapist Words and author of two self-help books. Not a licensed therapist; content is checked against professional sources. About · Editorial policy
Sources and further reading
This article is for education, not therapy or medical advice. Read our disclaimer. In crisis? Call or text 988.
