Is perfectionism always harmful? Psychologists have debated this point, with some suggesting that there can be such a thing as adaptive perfectionism, in which people hold themselves to high standards without engaging in self-criticism over mistakes they make. Some researchers have suggested that a healthier form of perfectionism involves pursuing goals because you want to, and not blaming yourself if you fail to meet a goal. However, other researchers suggest that perfectionism is not adaptive: according to these researchers, perfectionism is more than just holding yourself to high standards, and they don’t think perfectionism is beneficial.完美主义总是有害的吗？ 心理学家对这一点进行了争论，一些人认为可能存在适应性完美主义，即人们对自己要求很高，却不会因为自己犯的错误而进行自我批评。 一些研究人员建议，完美主义的一种更健康的形式包括追求目标，因为你想要，而不是责备自己，如果你没有达到目标。 然而，其他研究人员认为完美主义并不适用: 根据这些研究人员的说法，完美主义不仅仅是要求自己达到高标准，他们也不认为完美主义是有益的。
Is Perfectionism on the Rise?In one study, researchers looked at how perfectionism has changed over time. The researchers reviewed previously collected data from over 41,000 college students, from 1989 to 2016. They found that over the time period studied, college students reported increasing levels of perfectionism: they held themselves to higher standards, felt there were higher expectations placed on them, and held others to higher standards. Importantly, what increased the most were the social expectations that young adults picked up on from the surrounding environment. The researchers hypothesize that this could be because society is increasingly competitive: college students might pick up on these pressures from their parents and from society, which would increase perfectionist tendencies.在一项研究中，研究人员观察了完美主义是如何随着时间而改变的。 研究人员回顾了从1989年到2016年间收集的超过41000名大学生的数据。 他们发现，在研究的这段时间里，大学生的完美主义水平越来越高: 他们对自己要求更高，对自己有更高的期望，对别人要求更高。 重要的是，增加最多的是年轻人从周围环境中学到的社会期望。 研究人员猜测，这可能是因为社会竞争日益激烈: 大学生可能会承受来自父母和社会的压力，这会增加完美主义倾向。
How to Combat Perfectionism？Since perfectionism is associated with negative outcomes, what can someone with perfectionist tendencies do to change their behavior? Although people are sometimes hesitant to give up their perfectionist tendencies, psychologists point out that giving up on perfection doesn’t mean being less successful. In fact, because mistakes are an important part of learning and growing, embracing imperfection can actually help us in the long run.既然完美主义与负面结果有关，那么有完美主义倾向的人如何改变他们的行为呢？ 虽然人们有时会犹豫是否要放弃他们的完美主义倾向，但心理学家指出，放弃完美并不意味着不成功。 事实上，因为错误是学习和成长的重要组成部分，拥抱不完美从长远来看实际上能帮助我们。
One possible alternative to perfectionism involves developing what psychologists call a growth mindset. Researchers at Stanford University have found that cultivating a growth mindset is a crucial way to help us learn from our failures. Unlike those with fixed mindsets (who see their skill levels as innate and unchangeable), those with growth mindsets believe they can improve their abilities by learning from their mistakes. Psychologists point out that parents can play a crucial role in helping their children develop healthier attitudes towards failure: they can praise their children for making an effort (even if their results were imperfect) and help children learn to persevere when they make mistakes.完美主义的一个可能的替代方案是发展心理学家所说的成长心态。 斯坦福大学的研究人员发现，培养成长心态是帮助我们从失败中吸取教训的重要途径。 与那些固定思维模式的人(他们认为自己的技能水平是天生的，不可改变的)不同，那些拥有成长思维模式的人相信他们可以通过从错误中学习来提高自己的能力。 心理学家指出，父母可以在帮助孩子培养对失败的更健康的态度方面发挥关键作用: 他们可以表扬孩子的努力(即使结果并不完美) ，并帮助孩子学会在犯错误时坚持下去。
Another potential alternative to perfectionism is to cultivate self-compassion. To understand self-compassion, think about how you would respond to a close friend if they made a mistake. Odds are, you’d probably respond with kindness and understanding, knowing that your friend meant well. The idea behind self-compassion is that we should treat ourselves kindly when we make mistakes, remind ourselves that mistakes are part of being human, and avoid being consumed by negative emotions. As Ruggeri points out for BBC Future, self-compassion can be beneficial for mental health, but perfectionists tend not to treat themselves in compassionate ways. If you’re interested in trying to foster more self-compassion, the researcher who developed the concept of self-compassion has a short exercise you can try.完美主义的另一个潜在替代方法是培养自我同情。 要理解自我同情，想想如果一个亲密的朋友犯了错误，你会如何回应。 很有可能，你会用善意和理解来回应，因为你知道你的朋友是好意。 自我同情背后的理念是，当我们犯错误时，我们应该善待自己，提醒自己错误是人性的一部分，避免被消极情绪所吞噬。 正如 Ruggeri 在 BBC 未来栏目中所指出的，自我同情可能有益于心理健康，但是完美主义者往往不会用同情的方式对待自己。 如果你对培养更多的自我同情感兴趣，发展自我同情概念的研究人员有一个简短的练习，你可以尝试一下。
Psychologists have also suggested that cognitive behavioral therapy can be a way to help people change their beliefs about perfectionism. Although perfectionism is linked to lower mental health, the good news is that perfectionism is something you can change. By working to see mistakes as learning opportunities, and replacing self-criticism with self-compassion, it’s possible to overcome perfectionism and develop a healthier way of setting goals for yourself.心理学家也提出，认知行为疗法可以帮助人们改变对完美主义的看法。 尽管完美主义与较低的心理健康有关，但好消息是完美主义是你可以改变的。 通过努力把错误看作学习的机会，用自我同情取代自我批评，就有可能克服完美主义，为自己制定一个更健康的目标。
