According to researchers, perfectionists hold themselves to unrealistically high standards and become self-critical if they believe they haven’t met these standards.
用研究者们的话来说，完美主义者会给自己设定高到不切实际的标准，而如果他们觉得自己没有达到这些标准就会变得很自责。 Perfectionists are also likely to feel guilt and shame if they experience failures, which often leads them to avoid situations where they are worried they might fail.
In fact, because mistakes are an important part of learning and growing, embracing imperfection can actually help us in the long run.
错误是成长与学习当中的重要一环，所以拥抱自己的不完美反而能让你在更长远的时间尺度上走得更远。
心理学家建议，可以用所谓的“成长性思维模式”(growth mindset)来替代完美主义。
Researchers at Stanford University have found that cultivating a growth mindset is a crucial way to help us learn from our failures.
斯坦福大学的研究者发现，采用成长性思维模式能够让我们更好地从自己的错误中学习。
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.
那些采用“固定式思维模式”的人认为自己的能力是天生的、固定的，而那些采用成长性思维模式的人则不同，他们认为自己可以通过从错误中学习来提高自己的能力。
另一个对抗完美主义的方法是：你可以试图培养所谓的“自我同情”(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.
所谓的自我同情就是：想象一下当你的朋友犯错的时候你会怎么**，你很有可能会友善地表示理解，因为你知道他们的初衷是好的。