Perfectionism and Anxiety: How to Turn Pressure Into Power

I’ve always been a perfectionist. For years, I thought my high standards were my biggest strength—until they started fueling my anxiety. If you’ve ever replayed a tiny mistake in your head for days or felt paralyzed by the fear of not doing something “just right,” you know how perfectionism and anxiety can feed off each other.

Once I read A Perfectionist’s Guide to Losing Control by Katherine Morgan Schafler, it shifted my whole perspective and practice working with fellow perfectionists. Instead of telling perfectionists to “lower your standards,” she helps us turn perfectionism into a strength.

The Five Types of Perfectionists

Schafler identifies five types:

• Classic – Organized, detail-oriented, structured

• Intense – Passionate, competitive, driven

• Parisian – Approval-seeking, harmony-focused

• Messy – Creative, ambitious, easily overcommitted

• Procrastinator – Vision-focused, waits for the perfect timing

Most of us are a mix. I’m part Classic (love my lists) and part Messy (big creative ideas). Knowing your type can help you see where your perfectionism is working for you—and where it’s causing stress.

Why Perfectionism and Anxiety Go Hand in Hand

Perfectionism sets impossible standards. Anxiety tells you that falling short is dangerous. Together, they can cause:

• Constant overthinking

• Fear of failure or judgment

• Burnout and self-criticism

This is called maladaptive perfectionism—when your drive for excellence hurts your mental health. The goal is to shift toward adaptive perfectionism, where high standards are paired with self-compassion and flexibility.

Movement as a Coping Tool

One thing that helps me make that shift? Movement.Running, hiking, or even a short yoga flow quiets my inner critic and brings me into the present moment. Exercise regulates the nervous system, eases anxiety, and reminds me that progress matters more than flawless performance.

Takeaway

Perfectionism isn’t the enemy—it’s how we use it. By understanding your perfectionist type, practicing self-compassion, and using tools like movement, you can transform that pressure into a powerful asset for growth.

If you struggle with perfectionism and anxiety, you’re not alone—and you don’t have to let them run the show.