Updated: May 3
Anxiety perfectionism is a common issue among college students, especially those who are juggling multiple classes in a single semester. It's hard to stay on top of all of the different deadlines and assignments, and this can lead to a lot of stress and anxiety. But there are some strategies and tips that can help you overcome anxiety perfectionism and beat those deadline blues. In this blog post, I'll explore what anxiety perfectionism is, how to recognise it, what causes it, and how to create a deadline calendar. I'll also look at some DIY strategies for managing stress and anxiety, and how to set realistic goals and expectations for yourself. Finally, we'll discuss how to ask for help when needed.
What is Anxiety Perfectionism?
Anxiety perfectionism is a type of perfectionism where one's standards and expectations are so high that they become difficult to achieve. As a result, anxiety can set in as one strives to meet these impossible standards, leading to stress and potential burnout. Anxiety perfectionism can be a major source of stress in college, as students often strive to complete assignments and meet deadlines while maintaining their grades, social life, and more.
At its core, anxiety perfectionism is the fear of not being “good enough” and wanting to do everything perfectly. It often manifests as a fear of failure or a feeling of being overwhelmed by the amount of work and assignments that need to be completed. This can lead to a lot of stress and anxiety, and can even cause burnout or depression.
How to Recognise Anxiety Perfectionism
One of the first steps to overcoming anxiety perfectionism is being able to recognise it in yourself. There are a few key signs to look out for when it comes to anxiety perfectionism.
The first sign is an obsession with details. If you find yourself getting overly fixated on small details or spending too much time on small tasks, then this could be a sign of anxiety perfectionism. Another sign is an inability to let things go. If you find yourself constantly worrying about every little detail and not being able to move on to the next task, then this could be a sign of anxiety perfectionism.
Finally, procrastination can be a sign of anxiety perfectionism. If you find yourself putting off assignments and tasks until the last minute and then stressing out about them, then this is a sign that you may be struggling with anxiety perfectionism.
What Causes Anxiety Perfectionism?
There are a few potential causes for anxiety perfectionism, and it's important to be aware of them so you can better understand why you may be struggling with it.
The first cause is a fear of failure. If you feel that you need to be perfect in order to avoid failure, then this could be causing your anxiety perfectionism. Additionally, unrealistic expectations can cause anxiety perfectionism. If you are expecting yourself to perform at a level that is simply impossible, then this can lead to anxiety and stress.
Finally, external expectations can also be a cause of anxiety perfectionism. If you are constantly being pressured by your parents, teachers, or peers to perform at a certain level, then this can lead to anxiety perfectionism.
Tips to Overcome Anxiety Perfectionism
Now that you know what anxiety perfectionism is and what causes it, it's time to start looking at ways to overcome it. Here are a few tips to help you overcome anxiety perfectionism and beat those deadline blues.
The first tip is to practice self-compassion. It's important to be kind to yourself and recognise that you are only human. You will make mistakes, and that's okay. Don't be too hard on yourself when things don't go according to plan.
The second tip is to break down tasks into smaller, manageable chunks. This will make them seem less overwhelming and help you stay organised. Additionally, it's important to set realistic goals and expectations for yourself. Don't expect perfection, and don't put too much pressure on yourself.
Finally, it's important to take breaks and practice self-care. Stress and anxiety can be exhausting, so make sure to take some time for yourself to relax and recharge.
How to Create a Deadline Calendar
One of the best ways to stay on top of deadlines and assignments is to create a deadline calendar. This will help you stay organised and ensure that you are meeting all of your deadlines.
Creating a deadline calendar is relatively simple. Start by writing down all of your deadlines, assignment due dates, and other important dates. Then, organise them in a way that makes sense for you. You may want to group them by classes, by semester, by month, or in any other way that works for you.
Once you have a deadline calendar in place, make sure to check it regularly to ensure that you are staying on top of your deadlines. You may even want to set reminders or alerts for yourself so that you don't miss any deadlines.
Dealing with Stressful Deadlines
Sometimes, even with a deadline calendar, things can still fall through the cracks. If this happens, the key is to not panic. Instead, take a few deep breaths and focus on what you can do to get back on track.
If you are feeling overwhelmed, start by breaking the task down into smaller, manageable chunks. This will help you stay focused and make the task seem less daunting. Additionally, it's important to be realistic about what you can accomplish and not to put too much pressure on yourself.
If you are feeling really overwhelmed, then it may be time to ask for help. Talk to your professor or a friend and let them know what is going on. They may be able to offer advice and assistance to help you get back on track.
DIY Strategies to Manage Stress and Anxiety
In addition to the strategies above, there are some DIY strategies you can use to manage stress and anxiety. Here are a few ideas.
The first strategy is to practice mindful breathing. Mindful breathing is a great way to relax and de-stress. It involves focusing on your breath and taking some deep, slow breaths.
The second strategy is to practice meditation. Meditation is a great way to focus your mind and relax your body. Find a quiet spot and take some time to sit and focus on your breath.
Finally, exercise is a great way to manage stress and anxiety. Exercise releases endorphins, which can help to reduce stress and anxiety. Go for a walk, do some yoga, or just get out and move.
How to Set Realistic Goals and Expectations
When it comes to overcoming anxiety perfectionism, it's important to set realistic goals and expectations for yourself. Don't expect perfection, and don't put too much pressure on yourself. Instead, focus on achievable goals and manageable tasks.
Start by setting small, achievable goals. Don't focus on completing an entire project in one day. Instead, break it down into smaller chunks and focus on completing one task at a time. Additionally, it's important to give yourself grace. Don't be too hard on yourself if you don't meet your goals.
Finally, it's important to stay organised. Create a to-do list and a deadline calendar to make sure that you are staying on top of your tasks. This will help you stay focused and organised.
How to Ask for Help When Needed
Sometimes, even with the best of intentions, things can still fall through the cracks. If this happens, it's important to ask for help when needed. Don't be afraid to reach out to your professor or a friend for advice and assistance.
If you are feeling overwhelmed or anxious, it can be helpful to talk to a therapist or counsellor. They can offer advice and support to help you manage your stress and anxiety. Additionally, if you are struggling with a mental health issue, a therapist or counsellor can help you find the best course of action.
Conclusion
Anxiety perfectionism can be a major source of stress and anxiety for college students. It's important to recognise the signs of anxiety perfectionism, understand what causes it, and know how to overcome it. The tips in this blog post can help you create a deadline calendar, set realistic goals and expectations, and practice DIY strategies to manage stress and anxiety. Finally, remember to ask for help when needed. If you are feeling overwhelmed or anxious, don't be afraid to reach out for help.
