Online Therapy for Perfectionism

Understanding perfectionism

Perfectionism is a pattern of thinking and behaviour rather than a diagnosis. It may involve setting demanding standards and judging yourself harshly when you fall short.

Signs and everyday experiences

You might spend too long checking work, avoid starting tasks unless you can do them perfectly, seek repeated reassurance or find it hard to enjoy achievements.

What can contribute?

Fear of criticism, beliefs about self-worth and past experiences can contribute. Perfectionism can occur alongside anxiety, low mood or other difficulties without being the same thing.

How talking therapy may help

CBT-informed work may help you notice all-or-nothing predictions and test more flexible standards. Other approaches may explore self-criticism, shame and relationships; fit depends on your needs.

A practical example

For example, you could agree to submit a low-stakes task after one careful review, notice the urge to keep checking and compare what actually happened with what you feared.

Choosing support and staying safe

The goal is not to stop caring about quality. It is to develop standards that fit the task and leave room for rest, learning and relationships. If perfectionism contributes to significant distress or impairment, consider professional support.

Further reading and related support

For additional information, read NHS advice on self-esteem. You may also find our anxiety therapy page, self-esteem therapy page, stress therapy page helpful. Not every therapist provides every specialist approach; check their experience and suitability before booking.

Clinically reviewed by Daniel Rosenberg, Senior Counsellor | ACCPH Member | General Hypnotherapy Register (GHR) Registrant on 5 November 2026.