5 Therapist-Backed Ways to Let Go of Perfectionism & Reduce Work Stress
- Honest Hour
- Dec 27, 2024
- 2 min read
Updated: Jun 7
Constantly aiming for perfection is exhausting. You’re chasing an ideal that keeps moving — and no matter how much you do, it never feels like enough.
Perfectionism often shows up as:
Feeling like mistakes = failure
Putting off tasks because you “can’t do it right”
Holding yourself to impossible standards
Overworking because rest feels unearned
And if you’re someone who’s always been “the strong one,” it hits even harder.
Instead of striving for perfection, what if you aimed for progress? Here are 5 therapist-backed ways to shift your mindset, protect your peace, and get out of the burnout spiral:
1. Learn to Delegate
If you’ve ever thought, “I’ll just do it myself — it’s easier that way,” you’re not alone. But holding onto every task isn’t sustainable.
Delegating isn’t about letting go of control — it’s about trusting that everything doesn’t have to fall on you. Sharing the load reduces stress and builds a more collaborative (and less lonely) experience, whether at work or home.
2. Prioritize Self-Care Like It’s a Need, Not a Luxury
When perfectionism runs the show, rest feels like weakness. But real productivity doesn’t come from burnout — it comes from balance.
Self-care isn’t selfish. Whether it’s sleep, movement, therapy, or saying no — protecting your energy protects your creativity and emotional regulation, too.
3. Focus on Your Own Growth
Comparison is a fast track to self-doubt. Someone else’s highlight reel is not your starting line.
Try tracking your own progress with mini-milestones:
“This time, I asked for help.”
“I sent the draft before obsessing over it.”
“I didn’t cancel on myself again.”
Celebrate that. It counts.
4. Embrace Feedback Without Letting It Define You
Perfectionism often turns feedback into shame. But feedback isn’t proof you’re failing — it’s information that can support your growth.
In therapy, we often help clients reframe feedback as:
“This doesn’t mean I’m not good enough — it means I’m learning.”
5. Set Boundaries with Yourself, Not Just Others
Perfectionism isn’t just about people-pleasing. It’s about setting impossible expectations for yourself — and then pushing through exhaustion to meet them.
Try this:
Set a cutoff time for work
Use a 3-item to-do list instead of a full page
Give yourself permission to be “done enough”
Boundaries protect your time, energy, and self-worth.
✨ Progress > Perfection
Striving for perfection often leads to stress, shame, and a disconnect from your own needs. Progress, on the other hand, allows you to grow, reflect, and move forward without getting stuck in survival mode.
Ready to Feel Less Pressure and More Peace?
At Honest Hour, our therapists specialize in supporting high-functioning professionals, caregivers, and first-gen clients who are tired of perfectionism running the show.
We offer virtual therapy across New York and New Jersey, and all of our therapists are in-network with UMR, Aetna, and United.
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