What Is the Best Therapy for Perfectionism? A Salt Lake City Anxiety Therapist Explains
Many women in Salt Lake City who struggle with anxiety also recognize the pressure of perfectionism. You may hold yourself to incredibly high standards, constantly worry about making mistakes, or feel like nothing you do is ever quite good enough. When perfectionism starts fueling anxiety and overthinking, finding the right kind of therapy can make a real difference. Two approaches that can be especially helpful are Acceptance and Commitment Therapy (ACT) and Eye Movement Desensitization and Reprocessing (EMDR). ACT helps people learn how to respond differently to anxious thoughts and reconnect with what truly matters to them, while EMDR works with the emotional memories that can keep perfectionism and anxiety stuck in place. For many women, working with a therapist through anxiety therapy in Salt Lake City is where they begin to loosen the grip perfectionism and anxiety have on their lives.
Acceptance and Commitment Therapy (ACT) for Perfectionism Anxiety
Acceptance and Commitment Therapy (ACT) is a therapeutic approach that aims to help people develop psychological flexibility and lead a more values-driven life. ACT is grounded in the belief that suffering arises from the struggle to avoid or control unwanted thoughts, emotions, and experiences. It encourages you to accept these internal experiences as a normal part of being human and to focus on taking committed action toward what truly matters to you
ACT incorporates several key components:
Acceptance:
ACT emphasizes accepting one's thoughts, feelings, and sensations without judgment or attempts to change or suppress them. This acceptance allows you to make room for these experiences and let them come and go without becoming entangled in them.
Cognitive Defusion:
Cognitive defusion involves learning to observe thoughts as mental events rather than facts. By recognizing that thoughts are not necessarily accurate or true, you can create distance from unhelpful or self-critical thoughts associated with perfectionism.
Mindfulness:
Mindfulness practices are central to ACT. Mindfulness involves intentionally bringing your attention to the present moment with openness, curiosity, and non-judgment. It helps you cultivate awareness of their internal experiences, allowing them to respond more flexibly to challenging perfectionistic thoughts and anxiety.
Values Clarification:
ACT focuses on identifying and clarifying personal values—the qualities and behaviors that you deem important and meaningful in your life. By aligning actions with these values, you can make choices that are consistent with their core principles and move toward a more fulfilling life rather than a fear of failure or the need to be flawless.
Committed Action:
ACT encourages you to take meaningful action guided by your values, even in the presence of uncomfortable thoughts and feelings including anxiety. This involves setting goals and engaging in behaviors that reflect personal values, regardless of perfectionistic tendencies or anxiety.
EMDR Therapy for Perfectionism Anxiety
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a specialized therapeutic approach that was initially developed to address a traumatic event. However, it can also be helpful in addressing perfectionism, particularly when perfectionistic tendencies are rooted in past experiences, traumatic events, or painful memories.
EMDR therapy focuses on the reprocessing of distressing memories and experiences to reduce their negative impact on your present thoughts, emotions, and behaviors. The underlying idea is that unresolved or unprocessed memories contribute to the development of unhealthy ways of coping such as perfectionistic tendencies.
During an EMDR session, the anxiety therapist guides you in recalling specific distressing memories while simultaneously engaging in bilateral stimulation, which can involve eye movements, taps, or sounds. This bilateral stimulation is needed in order to do deep processing of the memory, allowing it to be integrated in a more helpful and less distressing way.
For perfectionism, EMDR can help you identify and process underlying traumatic or painful experiences that contribute to your excessive need for control, fear of failure, or self-critical thoughts. By targeting these memories, EMDR therapy works to reduce the strong emotions that come up and changes the negative beliefs about yourself.
EMDR therapy can also address negative self-beliefs that fuel perfectionism, such as "I am not good enough" or "I must be perfect to be valued." By reprocessing these beliefs, you can develop more self-compassion, self-acceptance, and healthier standards for yourself. It's important to note that EMDR therapy is typically conducted by a therapist as it involves working through potentially distressing memories. An anxiety therapist or EMDR therapist can create a safe and supportive space to guide you through the reprocessing process and help you navigate the emotions that come up.
Overcoming Perfectionism
Perfectionism can feel overwhelming, but breaking free from it is possible. The first step is recognizing the rigid thought patterns that keep you stuck in this cycle, especially the belief that your worth depends on how much you achieve.
Therapy for perfectionism can help you develop self-compassion, accept making mistakes is a part of being human and growing, and set realistic expectations. When you shift your focus from “being perfect” to “making progress,” you’ll likely feel less anxiety and more self-acceptance. Over time, you can build healthier, more sustainable habits that support both your mental health.
A big part of overcoming perfectionism is learning to sit with discomfort and uncertainty. Many perfectionists fear failure so much that they procrastinate or avoid challenges altogether. A goal of therapy for perfectionism is to understand that making mistakes doesn’t mean you’re failing and it’s ok not to be perfect.
You can move away from having unrealistic expectations for yourself. Flexibility allows you to make progress without the constant pressure of perfection. You can learn to release unrealistic expectations through therapy and practice, you will find you have less anxiety about not being perfect.
How Toxic Perfectionism Makes It Hard to Seek Help
One of the biggest struggles with toxic perfectionism is that it convinces you that you should be able to handle everything on your own. Admitting you need support can feel like a failure, even when you're completely exhausted from the pressure of having it all together. Toxic perfectionism keeps you trapped in an endless cycle of self-criticism, where nothing ever feels "good enough"—not even your healing. But anxiety therapy isn’t about lowering your standards or giving up on growth. It’s about learning how to exist without the constant fear of failing, so you can move through life with more freedom, self-compassion, and peace.
Anxiety therapy in Salt Lake City, Utah, can help perfectionists
Anxiety therapy in Utah can be really helpful for perfectionists. In anxiety therapy, you get a safe and supportive space to talk about your perfectionism and anxiety. An anxiety therapist can help you understand why you feel the need to be perfect and teach you ways to manage your anxiety symptoms. You can learn to set realistic goals, challenge negative thoughts, and be kinder to yourself. Anxiety treatment can teach you to accept mistakes, take care of yourself, and find ways to calm your anxiety. With the help of an anxiety counselor, you can learn to feel better and be happier with who you are.
Start working with an anxiety therapist in Salt Lake City, Utah
Ready to find relief from anxiety and perfectionism? Take the first step towards a happier and healthier life by scheduling an appointment with an anxiety therapist today. Don't let anxiety hold you back, reach out to an anxiety counselor and start your journey towards a more fulfilling life. To begin anxiety therapy follow these steps:
Meet with a therapist for anxiety
Find relief from perfectionism
Frequently Asked Questions About Perfectionism and Anxiety
Is perfectionism connected to anxiety?
Yes. Perfectionism and anxiety often go hand in hand. When someone feels pressure to avoid mistakes or meet extremely high standards, it can lead to constant worry, self-criticism, and overthinking.
Why does perfectionism make anxiety worse?
Perfectionism can increase anxiety because it creates the belief that mistakes are unacceptable or that your worth depends on performing perfectly. This pressure can make everyday decisions feel overwhelming and lead to chronic stress.
What therapy helps with perfectionism?
Therapies like Acceptance and Commitment Therapy (ACT) and Eye Movement Desensitization and Reprocessing (EMDR) can be especially helpful. ACT focuses on changing your relationship with anxious thoughts and perfectionistic standards, while EMDR can help process underlying experiences that contribute to perfectionism and anxiety.
Can perfectionism come from childhood experiences?
For many people, yes. Perfectionism can develop from experiences where approval, safety, or belonging felt tied to achievement or avoiding mistakes. Over time, these patterns can become internal pressure and anxiety.
Can I get therapy for perfectionism if I live in Salt Lake City?
Yes. If you live in Salt Lake City or anywhere in Utah, you can work with a therapist through online sessions. Anxiety therapy in Salt Lake City can help you understand the deeper patterns behind perfectionism and develop a healthier relationship with mistakes, expectations, and self-worth.
About the Author
Ashlee Hunt, LCSW, is a licensed clinical social worker who helps women navigate anxiety, perfectionism, people-pleasing, and struggles with body image and food. She received her Master of Social Work from Utah State University and also holds two Bachelor’s degrees from Southern Utah University, one in Psychology and one in Family Life and Human Development.
Ashlee has spent her career working with individuals struggling with anxiety and eating-related concerns across several levels of care. This background has given her a deep understanding of how patterns like perfectionism, overthinking, and self-criticism often develop and why they can feel so difficult to change without support.
In addition to her clinical work, Ashlee has served as an adjunct instructor in the Utah State University Social Work Department, where she taught courses related to social work practice and counseling perspectives.
She is the founder of Maple Canyon Therapy, a Utah-based online therapy practice that works with women throughout the state, including those living in Salt Lake City. Through her work, Ashlee helps high-functioning women who feel overwhelmed by anxiety and internal pressure better understand themselves, develop self-compassion, and build a more grounded relationship with their thoughts and emotions.