The role of perfectionism in eating disorders

Perfectionism is a personality trait that affects the way people view themselves and others. People with perfectionistic tendencies tend to have extremely high personal standards and be overly self-critical. This can contribute to mental health conditions like anxiety, depression, and eating disorders. 

The link between perfectionism and eating disorders is particularly well documented. Several decades of research have shown that perfectionism can contribute to the development of eating disorders. And since both perfectionism and eating disorders are on the rise, it’s more important than ever to understand the connection between the two so that people can learn how to manage symptoms and improve their quality of life.  

The link between perfectionism and eating disorders

Eating disorders are serious mental health conditions that cause abnormal eating habits and an unhealthy relationship with food. Anyone can develop an eating disorder, and they’re thought to be caused by a combination of biological, psychological, and sociocultural factors. Some of the leading psychological causes of eating disorders include body dissatisfaction, low self-esteem, and emotional dysregulation. 

Perfectionism, in particular, has been cited as one of the strongest risk factors for developing an eating disorder. There’s a clear link between perfectionism and binge eating, chronic and compulsive overeating that’s common with conditions like bulimia nervosa and binge eating disorder. Perfectionism has also been identified as a risk factor for anorexia and orthorexia.

Six ways perfectionism contributes to eating disorders

Perfectionism can cause unhealthy behaviors related to food and weight. Here are six ways that perfectionism can contribute to the development of eating disorders and make them more difficult to manage.

1. Need for control: People with perfectionism often have an extreme desire for control. When this involves their eating habits, it can create an obsession with food, weight, and body image.
2. Fear of failure: People with perfectionistic tendencies who also experience disordered eating may struggle when they fail to meet their personal standards related to weight and body image.
3. Self-criticism: There’s an established link between low self-esteem and perfectionism. Low self-esteem is also associated with eating disorders, which may create a cycle of negative self-talk for people with both perfectionism and an eating disorder.
4. Desire for approval: People who experience perfectionism have a deep desire for approval that may drive impossible standards. When they don’t meet society’s body image expectations, they may resort to unhealthy habits, like extreme dieting and exercise, to correct perceived flaws.
5. Harmful thought patterns: People with perfectionistic tendencies are prone to cognitive distortions, like black-and-white thinking, that can contribute to disordered eating behaviors. For example, they might label foods as “good” or “bad” or focus on eating too much or too little. Cognitive distortions also involve extreme thoughts, such as “I’ll never be skinny enough.”
6. Obsessive thoughts and compulsive behaviors: Obsessive-compulsive disorder (OCD) is a mental health condition that causes unwanted intrusive thoughts and compulsive behaviors. And it’s a common diagnosis for people with eating disorders and perfectionistic tendencies. When you fixate on distressing thoughts about body image, weight, and food, it can lead to compulsive behaviors, like calorie counting and extreme diet and exercise.

Treating eating disorders and managing perfectionism

Managing perfectionism and eating disorders usually requires a comprehensive approach involving talk therapy, nutritional counseling, and medication. Cognitive behavioral therapy (CBT), in particular, is considered effective for managing eating disorders and perfectionism. With CBT, people learn to address negative thought patterns related to food, body image, and self-esteem. They also learn and practice better coping methods for distressing situations. 

Additionally, there are several practical strategies that can help people cultivate self-compassion while navigating the issues underlying their perfectionism and disordered eating. 

• Acknowledge the problem. Start your healing journey by recognizing how perfectionistic tendencies and disordered eating have impacted your mental health and quality of life. 
• Show yourself kindness. This is often easier said than done, but remembering to be more self-compassionate and less judgemental can help reduce harmful behaviors and promote greater self-acceptance. 
• Challenge cognitive distortions. Cognitive reframing is a tool that helps people identify, challenge, and change unhelpful thought patterns and beliefs. For example, swap “I must eat perfectly” for something like “I’ll try to eat in a way that nourishes my body and mind.” 
• Set realistic goals. Instead of aiming for the perfect weight or perfect diet, strive for realistic, achievable goals that support healthier habits and overall well-being. For example, try saying one kind thing about your body every morning or making it through the week without counting calories. 
• Celebrate small wins. There’s no perfect way to recover from an eating disorder, so let yourself appreciate the small wins along the way. When you achieve a goal, like eating in public or following a regular meal schedule, celebrate with something that brings you joy. 

Find care with Rula

It’s common for people with eating disorders to also experience perfectionism. And while this can create a toxic cycle of unhealthy thought patterns and behaviors, change is possible with the help of a qualified mental health professional. 

At Rula, we connect you with a therapist who accepts your insurance and understands your mental health concerns so you can get the support you need. With Rula’s easy-to-use therapist-matching program, you can find the right provider for your needs in less than 30 seconds and begin treatment as soon as tomorrow. And if medication management is part of your treatment plan, we can connect you with a psychiatric provider to find the right solution for you.

Find a therapist with Rula