How perfectionism and bipolar disorder interconnect

Key Takeaways

Anyone can experience perfectionism. But it seems to often occur among people living with bipolar disorder and other mental health concerns.
While not an officially recognized symptom of the condition, perfectionism may make symptoms of bipolar disorder worse. It may also, in part, predict the onset of mood swings and/or signal the presence of other underlying mental health conditions.
People living with bipolar disorder typically require professional help to maintain their mental health. However, individual strategies like mood tracking and practicing self-compassion can also help you manage perfectionism and bipolar disorder.

Perfectionism is a personality trait that almost anyone can possess. It prompts people to strive for flawlessness either in themselves or others. People with perfectionist tendencies have limited tolerance for mistakes, and they often feel distressed at the mere thought of making them.

Wanting to do your best or accomplish things the “right” way isn’t always a negative thing. Having the occasional brush with perfectionism doesn’t mean that you have a mental health condition. But if your perfectionism is negatively affecting your well-being, relationships, or mental health, it could be cause for concern.

While not an officially recognized symptom of the condition, perfectionism is strongly associated with mental health conditions like bipolar disorder. Experts don’t fully understand the reason for this overlap. But research suggests that perfectionism and other forms of maladaptive thinking, like being overly self-critical, might increase symptoms of bipolar disorder.

The role of perfectionism in bipolar disorder

Bipolar disorder is a mental health condition that causes severe mood swings. Unlike the day-to-day emotional changes most people experience, the mood shifts brought on by bipolar disorder can negatively impact a person’s ability to function. There are a few different types of bipolar disorder. But they all involve a combination of highs and lows called depressive and either manic or hypomanic episodes.

Bipolar disorder isn’t a universal experience. It can affect different people in different ways. However, research suggests that perfectionism is a common experience for some people with the condition.

Perfectionism isn’t considered a standalone cause of bipolar disorder, and researchers are still working to understand the link between these experiences. But studies suggest that, among people with bipolar disorder, perfectionism may:

Contribute to the onset of depressive or manic episodes
Predict when mood swings will occur
Signal the presence of co-occurring mental health challenges, like anxiety, depression, and emotional dysregulation
Increase the severity of depressive episodes

Perfectionism overlap with other mental health challenges

While perfectionism seems to affect people with bipolar disorder disproportionally, it can also accompany other mental health concerns. People with bipolar disorder and perfectionism may also live with co-occurring:

Obsessive-compulsive disorder (OCD): For people with OCD, perfectionism can serve as a way to manage fears and maintain a sense of control. For example, they may have mistaken beliefs like, “If I do things perfectly, I won’t have to worry and no one will get hurt.”
Anxiety disorders: Perfectionism may arise as a response to persistent worry and fear. For example, someone with generalized anxiety might think, “If I plan every detail perfectly, nothing bad will happen.”
Substance use disorders (SUDs): People with SUDs may struggle to feel in control of their lives due to their substance use. So, in response, they may strive for perfection as a way to compensate for their perceived shortcomings. For example, they may have mistaken beliefs like, “If I don’t make any mistakes, I won’t disappoint anyone and no one will question my drinking.”
Depression: Self-criticism and depression often go hand in hand. So for people with major depressive disorder, their self-worth might become tied to perfectionism. For example, they may have mistaken beliefs like, “If I make mistakes or if I don’t achieve my goals, I’ll have proof that I’m worthless.”
Eating disorders: People with eating disorders often live in fear of gaining weight or living in an “imperfect” body. So their perfectionism might lead to restricted eating, overexercising, or only eating certain types of foods. For example, they may have mistaken beliefs like, “If my body isn’t perfect, I won’t be loved or accepted.”

Five tips for managing symptoms of bipolar disorder and perfectionism

Bipolar disorder — whether accompanied by perfectionism or not — is a serious mental health condition. So if you’re having trouble regulating your thoughts, feelings, or behaviors, don’t hesitate to seek professional help. There are mental health professionals who specialize in treating mental health concerns like bipolar disorder. With their support, you can learn to manage your mood, stabilize your emotions, and replace unwanted behaviors with healthy coping skills.

In addition, self-help techniques can help manage perfectionism and bipolar disorder. While not a replacement for professional help, here are some strategies to strengthen your mental health as you engage with care.

Track your mood. Consider using an app, calendar, or journal to note when your mood shifts occur and what happens right before the change. This information may help you know when a mood swing might be more likely to occur, ultimately helping you prepare.
Spot the perfectionism. Once you have a better understanding of your mood patterns, see if you can identify when perfectionism seems to show up. Paying attention to the thoughts and feelings that accompany your mood changes can help you manage them.
Challenge negative thoughts. If you have a thought like, “If I make any mistakes on this project, I’ll never get a promotion,” ask yourself, “Is this really true, and do I have any evidence to back this up?” Sometimes questioning the truth of perfectionist thoughts can help you overcome them.
Practice self-compassion. Imagine a friend who’s struggling with perfectionism. How would you treat them? You would probably demonstrate patience and compassion, so see if you can do that with yourself. Research shows that self-compassion can be a powerful tool for overcoming perfectionism in people with bipolar disorder.
Care for your body. Our mental and physical health are deeply connected. Caring for your body by prioritizing sleep, nutrition, and movement can have a positive affect on your mental health throughout your recovery.

Find care with Rula

Most people know what it feels like to be afraid to fail or make a mistake. Perfectionism can come in many different forms, and it doesn’t necessarily mean a person has a mental health concern. However, people with bipolar disorder seem to be more affected by perfectionism, and it might even make their symptoms worse. While we don’t fully understand all the reasons for this connection, rest assured that perfectionism and bipolar disorder can be managed with the right support.

When you need affordable, convenient access to mental health care, we want to welcome you to Rula. Whether you’re struggling with perfectionism, your mood, or other challenges, know that you’re not alone. In just a few clicks, you can explore our platform to find a therapist or psychiatrist that takes your insurance. And thanks to Rula’s extensive network of over 10,000 providers, you’ll never wait weeks or months for an appointment. You can access your first live-video session with a mental health professional of your choice as soon as tomorrow.

Rula's editorial process

Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness. Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.