You’ve worked hard. You’ve achieved. But still… you feel like nothing you do is ever quite enough. You’re always chasing the next “perfect” thing. What if you could feel proud of your efforts — even if the outcome isn’t flawless?
You deserve a life that values growth over perfection
Perfectionism isn’t simply “being a high achiever” — it’s a persistent pattern of rigid standards, self-criticism, and fear of not measuring up. When it shows up in your work, your relationships, or your sense of self-worth, it doesn’t motivate so much as it exerts. Therapy can help you shift from “never good enough” to “good enough — and growing.”
What Perfectionism Look Like
Here are some ways perfectionism may show up in your life:
You set extremely high personal standards, and anything short of “perfect” feels like failure.
You delay starting or completing tasks because of fear you won’t do them flawlessly.
You constantly second-guess your work, redo things, or avoid sharing because “it’s not quite right.”
You feel anxious, exhausted, or stuck—despite outward success.
Relationships feel strained because you expect yourself and others to meet high standards, and you carry guilt, shame, or resentment when they don’t.
If these resonate, you’re not alone—and you’re not broken.
How Therapy Can Help with Perfectionism
My approach blends the evidence-based modalities you expect from Dimensions Counseling Center—specifically, Acceptance & Commitment Therapy (ACT) as the primary framework, with Cognitive Behavioral Therapy (CBT) as a powerful supplement.
Together, we’ll:
Map the perfectionism cycle: how striving for flawlessness began, how it plays out now, and what keeps it going
Use ACT to notice perfectionistic thoughts and urges, and to choose value-based actions rather than being ruled by “I must be perfect” or “If I fail, I’m unworthy”
Use CBT to challenge all-or-nothing thinking and rigid internal rules
Practice self-compassion to soften harsh self-criticism and allow room for humanity
Experiment with “good enough” — noticing what happens when you let go of perfection and choose presence instead
Move at a sustainable pace — this isn’t another area of life you have to perfect
We’ll meet via secure video from the comfort of your space (or in-office, if you prefer). Early sessions focus on identifying your unique perfectionism “triggers” (work, relationships, body image, etc.) and building small, meaningful experiments rather than big, overwhelming leaps. Between sessions, you’ll practice manageable real-life changes — like submitting something without “perfecting” it or letting yourself rest without guilt.
Who I help Across Tennessee and Virginia
I work with adults in Johnson City, Kingsport, Bristol, and the Tri-Cities — and via secure telehealth across Tennessee and Virginia. If your perfectionism shows up alongside anxiety, burnout, or people-pleasing, we can address those patterns together.
Is perfectionism something I just have to live with? No. Perfectionism is often a learned pattern—not a permanent trait. With the right tools, you can change how it shows up in your life.
But isn’t striving for excellence a good thing? Absolutely. The difference lies in why you strive. When you strive from values and curiosity, it’s growth. When you strive from fear and shame, it’s perfectionism.
What if I’m too busy for therapy homework? We’ll tailor practices to your life. The goal isn’t more pressure—it’s more freedom. Even one small experiment can create lasting change.
How do I get started? Select Book an Appointment. You’ll receive secure intake forms before our first session.
Your mental health matters. Let Dimensions Counseling Center in Johnson City, TN help you regain balance and well-being with compassionate, expert care.
