The terms obsessive compulsive disorder (OCD) and perfectionism tend to be used interchangeably to describe an individual who desires order, is goal-oriented, and has high personal standards. However, there are several important distinctions. To start, OCD is a diagnosable mental health condition, whereas perfectionism is a personality trait. That said, perfectionism can be a trait seen in OCD.
What Is Perfectionism?
Perfectionists generally focus on the need to perfect and “correct” themselves.1 They often base their self-worth on achievements, and the only way they can feel confident is to be flawless or seen as such. They tell themselves that if they stop ever achieving, they will lose the admiration of others. There is no middle-ground for perfectionists, and second place is not good enough.
Here are three types of perfectionism:2
- Self-oriented perfectionism: A self-imposed expectation that is unrealistically high or unattainable. This person is goal-oriented, extremely driven to succeed, and highly self-critical. When they make an error, they ruminate on it.
- Other-oriented perfectionism: Relates to having unrealistic expectations of others. Feelings of anger and disappointment are common due to others being unable to live up to their standards. These individuals also find it difficult to allow others to assist them.
- Socially prescribed perfectionism: These individuals believe that to gain the approval of others, they must meet what they perceive (often falsely) as unrealistic expectations. If they fail to do so, they may feel anger or anxiety as a result.
Perfectionism can impact a broad range of life activities including:1
- Professional accomplishments: Perfectionists often set overly strict standards for themselves and others in a professional setting.
- Parenting: If their children struggle, perfectionistic parents perceive this as a reflection of themselves.
- Physical appearance: These individuals perceive that they are being judged by their appearance and may judge others in this manner as well. This subset of perfectionism can lead to anorexia, orthorexia, muscle dysmorphia, and body dysmorphia.
- Academic performance: These individuals often feel that anything lower than an “A” is unacceptable. They tend to create conflict with teachers and professors due to arguments over minor details or demands for changed grades.
- Athletic abilities: This can include eating clean, excessive working out, and engaging in other behaviors to improve one’s health or avoid illness. It is not unusual for the perfectionistic OCD individual to train when injured.
- Physical environment: This excessive standard for a perfect home or work environment must be met above all other things like family time, leisure activities, or relationships. The demands this individual places on themselves and their family are unrealistic and often damaging.
- The “perfect” life: This includes appearance, fitness level, relationships, academic achievement, home, etc. This person wants everything about them to appear perfect. For example, this is the individual that strives to have an “Insta-perfect” life at all costs.
Perfectionism vs. OCD: Key Differences
OCD is a disorder that can only be diagnosed by a mental health professional. It is characterized by unwanted recurring thoughts or images (obsessions) — which create anxious thoughts — and/or repetitive behaviors (compulsions). This individual may organize and keep things arranged in a particular manner, but it’s more of an effort to manage anxiety vs. evidence of perfectionism.
In general, perfectionists make no room for mistakes. They can also be excessively preoccupied with past mistakes, previous offenses, and fear of future failures. Those closest to them may feel like they cannot do anything right due to their exacting standards. However, unlike OCD, perfectionism is not a diagnosable condition.
Adaptive perfectionism is characterized by being goal-oriented and motivated toward success. Maladaptive perfectionism causes the person to fear failure, judge themselves and others, and be unable to accept anything less than perfection from themselves and others. Someone with maladaptive perfectionism shares more in common with an individual who has OCD than someone who has adaptive perfectionism.
Key Differences
| Perfectionism | OCD | |
| General definition | A character/psychological traits The individual believes that imperfections in self and/or others are unacceptable. | A mental health condition consisting of anxiety-driven obsessions, compulsions, or both. OCD is not directly linked to perfectionism. |
| Types | Adaptive: goal-oriented, organized, determined, and exacting standards. Maladaptive: unattainable expectations for self and/or others, fear of mistakes, and preoccupation regarding control. | Contamination, Symmetry, Checking, Harm, Somatic, Religious, Sexual, and Hoarding. |
| Level of severity | These personality traits range from being adaptive to maladaptive or interfering with a person’s level of functioning. Less severe than OCD. | The disorder is time-consuming and impacts a person’s social, occupational, or other areas of functioning. Requires treatment. |
| Person’s attitude about condition/personality traits | People with perfectionistic personalities tend to welcome the orderliness it brings to their lives. | Individuals with OCD tend to recognize that their thoughts and behaviors are problematic. |
What Is the Connection Between Perfectionism & OCD?
While many people have certain habits that look like OCD, such as color-coding their clothing, eating the same thing for lunch every day, or refusing to use a public toilet, OCD is much more complicated. OCD causes significant disruption in one’s life, and is more than just a collection of habits or “quirky” behaviors. Those with OCD can and do have perfectionistic tendencies. However, individuals who are perfectionistic in nature most often do not meet diagnostic criteria for OCD.
It is more common, however, for individuals with obsessive-compulsive personality disorder (OCPD) to deal with perfectionism than those with OCD. According to the Diagnostic and Statistical Manual of Mental Disorders, OCPD is a “pervasive pattern of preoccupation with orderliness, perfectionism, and mental and interpersonal control, at the expense of flexibility, openness, and efficiency, beginning by early adulthood.”4
These terms are sometimes used interchangeably, but OCD and OCPD are very different conditions.
Ways to Cope With OCD & Perfectionism
For those who are dealing with OCD and perfectionistic tendencies, there are many ways to cope. Initially, ways to deal with OCD perfectionism include practicing recognition and acceptance. Then, by challenging unhelpful or harmful thoughts and tendencies. This is often the most difficult step because it can feel unnatural to question the way we think and feel about expectations and high standards.
The following tips can be helpful in coping with OCD perfectionism:
- Decrease overachievement: When individuals neglect their health to pursue perfection in work, school, and other areas of life, overachievement becomes a threat to physical and emotional well-being. Try to recognize the value of effort vs. outcome, and reward success along the way
- Practice mindfulness: This involves focusing on the present moment without imposing outside judgements. When we focus on the present moment rather than some potential future, we are able to reduce anxiety.
- Practice letting go: Through exposure to situations that are less than perfect, a person can learn to tolerate the distress associated with imperfection and the thoughts that accompany these situations.
- Learn to evaluate critical thinking: Individuals who struggle with perfectionism tend to listen to the in their head more than the average person. These thoughts need to be identified and challenged.
- Practice self-care: Neglecting one’s physical and emotional needs will increase stress and inhibit their ability to be successful.
- Learn to accept criticism: The art of distinguishing between criticism and personal attack is a crucial skill in personal growth.
Treatment for Perfectionism OCD
If you are dealing with perfectionism OCD, it is important to locate a trained mental health professional. Provider directories make it easy to research information like insurance coverage, populations treated, and types of treatment offered. Look for a therapist who has experience in treating OCD and utilizes cognitive behavioral therapy (CBT) and exposure & response prevention (ERP). You can also consult your insurance carrier by calling the customer service number on your card.
If you are having difficulty locating a mental health professional, your primary care physician (PCP) may be able to provide a list of therapists and psychiatrists in your area. Therapists will generally utilize CBT or ERP to treat OCD and perfectionism OCD.5 However, there are also cases when your therapist will refer you to a psychiatrist or a psychiatric nurse practitioner for medication evaluation. Typically, if medication is prescribed, a selective serotonin reuptake inhibitor (SSRI) will be suggested.
Additional Resources For OCD & Perfectionism
Remember, if you’re struggling with OCD and perfectionism, you’re not alone. While everyone’s experience is different, there is comfort in knowledge.
For more information, refer to the resources listed below:
