Free Perfectionism Anxiety Test
Takeaway: Perfectionism serves a purpose, but it can also have frustrating, painful consequences. My perfectionism quiz can help you get a better sense of whether you engage in these behaviors. Plus, I answer some common questions about perfectionism and offer my top tips for how to move forward.
Maybe you've had a suspicion that you have perfectionistic tendencies for a long time. Maybe you've been told by others that you're an overachiever or have impossibly high standards. Whatever brought you to this quiz, I see you.
As a clinical psychologist specializing in therapy for perfectionism, I'm keenly aware of what perfectionism looks like, where it often comes from, and the ripple effects it can have on some unexpected areas of a person's life.
While perfectionism isn't a mental health diagnosis like depression, anxiety, or post-traumatic stress disorder (PTSD), it can still have a serious impact on a person's well-being and quality of life. Plus, it often goes hand-in-hand with certain mental health struggles (more on that later).
Understanding whether you display perfectionistic tendencies can be the first step toward healing. That's why I created this perfectionism test. While it's not a replacement for working with a qualified mental health professional, it can be a useful stepping stone in your growth journey.
Who is this perfectionism quiz for?
This quiz is designed for anyone who believes they may have perfectionistic tendencies. It's not meant to diagnose mental health issues like anxiety.
How accurate is this perfectionism test?
There is no definitive test that will tell you whether or not you're a perfectionist since it's not a condition or diagnosis. However, the degree to which you identify with the following statements can help you gain insight into your own thoughts, feelings, and behavior patterns.
Take the "Am I a perfectionist?" quiz here
Take your time going through each of these questions. Reflect on how much (if at all) the following statements resonate with you to guide your answers. Afterward, you'll get your results and some more information about perfectionism and anxiety.
1. Do you feel like you'll never be good enough, no matter how hard you try?
A) Yes, I often feel this way.
B) I sometimes feel this way.
C) No, I don't usually feel this way.
2. Do you struggle to let go of control?
A) Yes, I often struggle to give up control.
B) I sometimes struggle to give up control.
C) No, I don't usually struggle to give up control.
3. Do you have difficulty relaxing, even on the weekends or over a vacation?
A) Yes, I often have trouble relaxing.
B) I sometimes have trouble relaxing.
C) No, I don't usually have trouble relaxing.
4. Do you procrastinate out of fear of failure or things not turning out exactly how you want them to?
A) Yes, I often procrastinate for this reason.
B) I sometimes procrastinate for this reason.
C) No, I don't usually procrastinate for this reason.
5. Do you tend to take things personally, including constructive feedback?
A) Yes, I often take things personally.
B) I sometimes take things personally.
C) No, I don't usually take things personally.
6. Do you experience unexplained physical symptoms like headaches, stomach issues, muscle pain, tiredness, or sleep problems?
A) Yes, I often experience these symptoms.
B) I sometimes experience these symptoms.
C) No, I rarely experience these symptoms or I experience these symptoms, but they're related to an existing medical condition.
7. Do you see yourself as very detail-oriented?
A) Yes, I identify as very detail-oriented.
B) I think I'm somewhat detail-oriented.
C) No, I don't see myself as super detail-oriented.
8. Do you avoid taking risks?
A) Yes, I often avoid taking risks.
B) I sometimes avoid taking risks.
C) No, I can take healthy risks without a problem.
9. Have you received praise for being goal-oriented, high-achieving, or meticulous?
A) Yes, I've often received this feedback.
B) I sometimes hear this from others.
C) No, I get complimented on other traits more often.
10. Do you struggle to ask others for help?
A) Yes, I often struggle to ask for help.
B) I sometimes struggle to ask for help.
C) No, I can usually ask for help when I need it.
Interpreting your results
Let's take a look at what your answers might indicate.
Mostly A's: You identified with many common signs of perfectionism. It's likely that perfectionistic tendencies affect many areas of your life. While they've probably helped you in certain ways, it's quite possible that they might be starting to cause more harm than good.
Mostly B's: You identified with some common signs of perfectionism. While you might not be a full-blown perfectionist, this behavior can still cause pain and discomfort at times. You might be wondering if making some changes could better serve you.
Mostly C's: You didn't identify with many common signs of perfectionism. However, something led to you seek this quiz, so I encourage you to trust your instinct. It sounds like you might be looking for an opportunity to turn inward and reflect on your patterns, regardless of whether you're a perfectionist or not.
Hopefully, this gives you some clarity on what might be happening for you.
Frequently asked questions
What are the different types of perfectionists?
While there are certain common perfectionistic behaviors, each person is unique. The way perfectionism shows up for you might be entirely different than another person who identifies this way.
In her book The Perfectionist's Guide to Losing Control: A Path to Peace and Power, therapist Katherine Morgan Schafler outlines several different archetypes of perfectionists, including the classic perfectionist, the messy perfectionist, the Parisian perfectionist, and more.
Reflecting on the different types can be helpful in building insight. Ultimately, however, I encourage you to work with a therapist to reflect on your own tendencies to gain a deep understanding of where they come from and how they affect you.
Can perfectionism be a symptom of anxiety?
It's difficult to say whether one causes the other, but perfectionism and anxiety often go hand-in-hand. (Check out this study on the relationship between social anxiety and perfectionism.)
People who struggle with anxiety might engage in perfectionistic behaviors to gain a sense of control over their emotions, environment, or relationships. At the same time, people with perfectionistic tendencies might experience anxiety when they fall short of their goals or make a mistake.
According to the International OCD Foundation, perfectionism is also correlated with other mental health conditions, including OCD, depression, eating disorders, and more.
How do I overcome anxiety and perfectionism?
There's no quick fix that will suddenly make anxiety and perfectionism disappear. In fact, striving for this is just a sneaky way of perfectionism asking for more control in an attempt to protect you from uncomfortable emotions.
Instead of grinding toward this impossible goal, I think perfectionists can find the most benefit from learning how to accept living in an imperfect world and embracing their own human-ness.
Of course, this is easier said than done. However, it is possible. I've seen it firsthand with my own therapy clients. If you're willing to dive deep and get messy, you'll get there. And you don't have to do it alone: with therapy, you'll have the support of a trusted professional the whole time.
Connect with a therapist who specializes in anxiety and perfectionism
Ready to get to the root of your perfectionism and start embracing life for what it is? I'm here to help. I offer therapy for anxious, high-achieving people-pleasers who are feeling weighed down by the pressure of trying to make their lives absolutely perfect. Together, we can help you get comfortable with being uncomfortable, build fulfilling relationships, and learn how to embrace your authentic self.
