cbt workbook perfectionism

“Perfectionists, procrastinators, and people-pleasers take note. There is a new book available that can change how you live your life! The CBT Workbook for Perfectionism by Sharon Martin is more than a book; it’s a program. If you find yourself caught up in self-criticism and self-judgment, struggling with deadlines, or sabotaging your own success, you will find enormous comfort and guidance in this well-thought-out, highly structured workbook.” — Jonice Webb, PhD, nationally recognized pioneer in the area of childhood emotional neglect, and best-selling author of Running on Empty and Running on Empty No More ~Jonice Webb, PhD

“This workbook redefines what it means to work through your stuff. It’s chock-full of activities that help you really think about what you want to change AND gets you actively moving towards the change you want to see. The workbook takes you from understanding perfectionism to navigating the tough road to recovering from perfectionism to being able to live a life without the guilt and people-pleasing that come from being a perfectionist. And while many workbooks claim to do this, the way Sharon has crafted this workbook shows you step by practical step how to succeed at making this a solid transition. Professionals will love working with this book in their practices, and clients will love working through their perfectionism with such a useful guide.” — Mercedes Samudio, LCSW , parent coach, and best-selling author of Shame-Proof Parenting ~Mercedes Samudio, LCSW

“I’m a big fan of workbooks because they allow the reader to become an active participant in their self-help efforts. Sharon Martin’s contribution to help people fight perfectionism is a fantastic antidote to getting perfectionism’s maladaptive behaviors better under control. Martin offers a direct and no-nonsense look at perfectionism that eschews psychobabble, pulling together techniques in a cohesive and sensible manner. This workbook works well as either an adjunct to psychotherapy, or as a stand-alone guide to those in need of help of silencing the perfectionist in themselves. There’s no better book on the market that offers such practical advice and exercises for someone who wants better control over their perfectionism.” — John M. Grohol, PsyD , founder and editor-in-chief of www.psychcentral.com ~John M. Grohol, PsyD

“Many people struggle with perfectionism whether it’s in our workplaces, in relationships, or the battle within ourselves. And many books talk about its root causes and how perfectionism affects the human psyche. But rarely do books offer ways to address perfectionism. In The CBT Workbook for Perfectionism , Sharon Martin offers practical, concrete, research-driven ways to let go of struggles like self-criticism, procrastination, people-pleasing, and the need for control. A must-read for anyone whose potential has been hindered by perfectionism.” — Melvin Varghese, PhD , psychologist, and founder of Selling The Couch ~Melvin Varghese, PhD

“Perfectionism can be paralyzing, but Sharon Martin gives you a road map to reclaim your life. Sharon expertly guides you to down a path to self-discovery, and arms you with exercises to find mental and emotional freedom. For lifelong high achievers, The CBT Workbook for Perfectionism is a must-have companion that will help you embrace imperfect action and reach your goals with less stress.” — Melody Wilding, LMSW , peak performance coach, and adjunct professor of human behavior at The City University of New York ~Melody Wilding, LMSW

“Sharon Martin has been a trusted resource for my clinical work for years. She has a way of breaking down complex topics into understandable explanations, which makes them easier to understand and address. This workbook is no exception. She clearly explains what perfectionism is, how it shows up in our lives, where it comes from, and what we can do to change the perfectionistic behavior, which can be so problematic in our lives. This workbook includes so many effective strategies to help those of us who struggle because of perfectionism, and I plan to use it in my individual work with clients as well as with groups. I highly recommend this book to clinicians and the general public alike.” — Laura Reagan, LCSW-C , integrative trauma therapist, and host of the Therapy Chat podcast ~Laura Reagan, LCSW-C

Related Books

Perfectionism

Perfectionism is not necessarily about being ‘perfect’. Ask yourself this question… Is it ever really possible to be 100% ‘perfect’? So, if it’s not about being ‘perfect’, then what do we mean when talk about perfectionism?

Although there’s no perfect definition, we understand perfectionism to involve three things: Firstly, the relentless striving for extremely high standards for yourself and/or others that are personally demanding. Secondly, judging your self-worth based largely on your ability to strive for and achieve such unrelenting standards. Thirdly, experiencing negative consequences of setting such demanding standards, yet continuing to go for them despite the huge cost to you.

Overcoming Perfectionism: This information package is designed to help you understand what is helpful and unhelpful about being a perfectionist. The goal is not for you to give up your high standards altogether but to learn to pursue healthy high standards rather than unrelenting high standards that negatively impact your life. This package is organised into modules that are designed to be worked through in sequence. We recommend that you complete one module before going on to the next. Each module includes information, worksheets, and suggested exercises or activities.

Module 1 - What is Perfectionism?

In this module we will define perfectionism, identifying both the helpful and the unhelpful aspects of being a perfectionist, and identifying in what ways you might be a perfectionist.

Module 2 - Understanding Perfectionism

In this module we will look at the underlying reasons for perfectionism.

Module 3 - What Keeps Perfectionism Going?

In this module, we will explore what keeps perfectionism going and why it is so difficult to let go of high standards, even when pursuit of these standards has negative consequences for you.

Module 4 - Changing Perfectionism

In this module, we will be helping you weigh up the costs and benefits of staying the same and the costs and benefits of changing your perfectionism. We will also be telling you what will be involved if you decide to change your perfectionism.

Module 5 - Reducing my Perfectionist Behaviour

In this module we will introduce some strategies for reducing perfectionism behaviours and we will encourage you to conduct some experiments to test out your beliefs and fears.

Module 6 - Challenging my Perfectionist Thinking

In this module we will be looking at challenging and changing the thoughts that keep your perfectionism going. We will be introducing strategies to identify and challenge your perfectionism thinking.

Module 7 - Adjusting Unhelpful Rules and Assumptions

In this module we will focus on the unhelpful rules and assumptions that keep you caught in the vicious cycle of perfectionism.

Module 8 - Re-evaluating the Importance of Achieving

In this module we will take a step back and look at the impact of perfectionism on your life. We will examine the tendency to over-evaluate the importance of achieving your unrelenting standards and offer you some strategies to create a more balanced life and a more balanced basis for judging your self-worth. We will then be looking at another way of thinking about perfectionism: as an overarching set of beliefs, or a mindset.

Module 9 - Putting it All Together

In this module we will put together all you have learned, so that you have a clear ‘road map’ of how to continue keeping your perfectionism in perspective.

Download the entire workbook

Click the link above to download all modules in this workbook at once, as a zip file.

What is Perfectionism

What Maintains Perfectionism

Reducing Perfectionist Behaviours

Challenging Perfectionistic Thinking

Perfectionism Rules and Assumptions

Re-evaluating the Importance of Achieving

Download all information sheets (zip file)

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The CBT Workbook for Perfectionism

Evidence-based skills to help you let go of self-criticism, build self-esteem, and find balance, a perfectionism workbook.

If you feel an intense pressure to be perfect, this evidence-based workbook offers real strategies based on cognitive-behavioral therapy (CBT) to help you develop a more balanced and healthy perspective.

Do you hold yourself—and perhaps others—to extremely high standards?

Do you criticize yourself for every imperfection or mistake?

Do you ruminate about what you should have done?

Do you diminish your accomplishments and feel “less than” no matter how much you accomplish?

Do you procrastinate certain tasks because you’re afraid you won’t carry them out perfectly?

If you’ve answered “yes” to one or more of these questions, chances are you’re a perfectionist. And while there’s nothing wrong with hard work and high standards, perfectionism can also take over your life if you let it. So, how can you find balance?

With this workbook, you’ll identify the root causes of your perfectionism and the ways it is negatively impacting your life. Rather than measuring your self-worth by productivity and accomplishments, you’ll learn to exercise self-compassion, and extend that compassion to others. You’ll also learn ways to prioritize the things that really matter to you, without focusing on attaining fixed goals.

Life isn’t perfect, and neither are we. If you’re ready to break free from out-of-control perfectionism and start living a richer, fuller life, this perfectionism workbook will help you get started. Get your copy today!

Amazon | Barnes & Noble | IndieBound

Praise for the cbt workbook for perfectionism.

“Perfectionists, procrastinators, and people-pleasers take note. There is a new book available that can change how you live your life! The CBT Workbook for Perfectionism by Sharon Martin is more than a book; it’s a program. If you find yourself caught up in self-criticism and self-judgment, struggling with deadlines, or sabotaging your own success, you will find enormous comfort and guidance in this well-thought-out, highly structured workbook.” — Jonice Webb, PhD, nationally recognized pioneer in the area of childhood emotional neglect, and best-selling author of Running on Empty and Running on Empty No More

“This workbook redefines what it means to work through your stuff. It’s chock-full of activities that help you really think about what you want to change AND gets you actively moving towards the change you want to see. The workbook takes you from understanding perfectionism to navigating the tough road to recovering from perfectionism to being able to live a life without the guilt and people-pleasing that come from being a perfectionist. And while many workbooks claim to do this, the way Sharon has crafted this workbook shows you step by practical step how to succeed at making this a solid transition. Professionals will love working with this book in their practices, and clients will love working through their perfectionism with such a useful guide.” — Mercedes Samudio, LCSW , parent coach, and best-selling author of Shame-Proof Parenting

“I’m a big fan of workbooks because they allow the reader to become an active participant in their self-help efforts. Sharon Martin’s contribution to help people fight perfectionism is a fantastic antidote to getting perfectionism’s maladaptive behaviors better under control. Martin offers a direct and no-nonsense look at perfectionism that eschews psychobabble, pulling together techniques in a cohesive and sensible manner. This workbook works well as either an adjunct to psychotherapy, or as a stand-alone guide to those in need of help of silencing the perfectionist in themselves. There’s no better book on the market that offers such practical advice and exercises for someone who wants better control over their perfectionism.” — John M. Grohol, PsyD , founder and editor-in-chief of PsychCentral.com

“Many people struggle with perfectionism whether it’s in our workplaces, in relationships, or the battle within ourselves. And many books talk about its root causes and how perfectionism affects the human psyche. But rarely do books offer ways to address perfectionism. In The CBT Workbook for Perfectionism , Sharon Martin offers practical, concrete, research-driven ways to let go of struggles like self-criticism, procrastination, people-pleasing, and the need for control. A must-read for anyone whose potential has been hindered by perfectionism.” — Melvin Varghese, PhD , psychologist, and founder of Selling The Couch

“Perfectionism can be paralyzing, but Sharon Martin gives you a road map to reclaim your life. Sharon expertly guides you to down a path to self-discovery, and arms you with exercises to find mental and emotional freedom. For lifelong high achievers, The CBT Workbook for Perfectionism is a must-have companion that will help you embrace imperfect action and reach your goals with less stress.” — Melody Wilding, LMSW , peak performance coach, and adjunct professor of human behavior at The City University of New York

“Sharon Martin has been a trusted resource for my clinical work for years. She has a way of breaking down complex topics into understandable explanations, which makes them easier to understand and address. This workbook is no exception. She clearly explains what perfectionism is, how it shows up in our lives, where it comes from, and what we can do to change the perfectionistic behavior, which can be so problematic in our lives. This workbook includes so many effective strategies to help those of us who struggle because of perfectionism, and I plan to use it in my individual work with clients as well as with groups. I highly recommend this book to clinicians and the general public alike.” — Laura Reagan, LCSW-C , integrative trauma therapist, and host of the Therapy Chat podcast

Sharon Martin codependency perfectionism expert

About the Author

Sharon Martin, MSW, LCSW is an experienced psychotherapist, mental health writer, and recovering perfectionist. In her new perfectionism workbook, she utilizes Cognitive Behavioral Therapy (CBT), mindfulness, and self-compassion to help you overcome perfectionism by addressing the underlying anxiety, fear of not being good enough, and feelings of inadequacy. The CBT Workbook for Perfectionism is full of practical exercises — many of the same strategies that Sharon uses with her own clients to help them reclaim their self-worth and finally let go of the constant need to achieve. Sharon writes the popular blog Conquering Codependency for Psychology Today and maintains a private practice in San Jose, CA.

Counselling, Psychotherapy, CBT & Mindfulness in Central London & Online

How to Overcome Perfectionism Anxiety with CBT

If You are a perfectionist, you’re likely to spend a significant amount of time in bed thinking about your to-do lists and hardly managing to get some sleep. Perhaps it’s hard for you to take criticisms from friends and family, and it can be even more complicated when it has to do with your work or school performance. Simultaneously, you may find it challenging to give yourself praises, accept compliments from others about your work, and find hardly a minute to celebrate your victories! If this is what happens to you, you are likely experiencing perfectionism anxiety. You are not alone!

Whether perfectionism is new to you or you can’t remember it ever being different, this type of anxiety and how you react to it can take a significant toll on your quality of life, impacting not only work but also your relationships and free time. The good news is that there are proven ways to deal with perfectionism anxiety. CBT (Cognitive-Behaviour Therapy) is the elective type of therapy for this type of anxiety. CBT helps people understand and challenge their unhelpful thinking styles while generating long-lasting change in responding to situations triggering their anxiety in everyday life. Read more to find out how to overcome perfectionism anxiety with CBT!

How are Perfectionism and Anxiety Connected?

If you are a perfectionist, you are likely to experience lots of internal pressure driven by the high standards you place upon yourself in various areas of your life. Often a significant emphasis is placed upon achievement. Consequently, perfectionists push themselves to work very hard, often giving themselves little time to relax, which can be mentally and physically tiring. As a perfectionist, If you meet the high standard, any inner positive praise (if there is any) is short-lived, the achievement may be downplayed, and the efforts are focused on the next goal to reach. When the high standard is not reached, this can be highly disappointing for someone with perfectionism. It can easily be attributed to having ‘failed’ instead of the bar being too high or simply accepting that not achieving a goal is a normal part of life.

The internal pressure that perfectionists experience can be helpful to an extent as it can drive them to work hard and perform well. However, sometimes the pressure is too high and prolonged, leaving people feeling overly stressed and anxious.

How does CBT Help With Perfectionism Anxiety?

Cognitive Behavioural Therapy (CBT) is a common therapy approach that has shown to be effective for various emotional difficulties such as depression, anxiety, stress and anger. Therefore, it can be a useful therapeutic approach for those who experience anxiety associated with their perfectionism. Here is what CBT for anxiety associated with perfectionism often looks like.

Understanding what Keeps Perfectionism Going: CBT Formulation

At the beginning of CBT, you will work with your therapist to develop a formulation, a diagram demonstrating how the anxiety associated with perfectionism is being maintained. There are many benefits of drawing a formulation collaboratively with your therapist. They help understand how perfectionism works and, crucially, why it persists over time. Here’s an example:

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Not Getting a Promotion at Work

I should have worked harder. I’m a failure. I’m not good enough. I’m a fraud.

Stress. Anxiety.

Body tension. Headaches. Upset stomach. Palpitations

Work long hours, give myself few breaks. Prepare lots before meetings/presentations. Check over my work several times. Procrastinate.

A formulation diagram like this one also shows a typical vicious cycle that is experienced in the present moment, showing how it is often the type of responses we adopt to deal with our difficult emotions and thoughts that lead to maintaining perfectionism.

What Triggers Perfectionism?

A crucial aspect of drawing a formulation is to understand what your triggers are. These are event and interactions which kick-start your vicious cycle. Learning about your specific triggers with a therapist can make you feel more in control of your perfectionism. This can happen already from the initial stages of therapy. You can start to predict instances where it might manifest and begin to prevent it from taking over. Triggers are very subjective, and they will change from person to person. However, some common triggers we found with clients are as follows:

What Causes Perfectionism?

After understanding how your perfectionism works in the present, it can be very helpful in therapy to uncover what earlier experiences have led to the development of your anxiety associated with your perfectionism. Some common factors linked with developing perfectionism we often see in therapy are:

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How Will You Benefit from a CBT Formulation for Perfectionism Anxiety?

Completing your formulation with your therapist can help you gain a more in-depth understanding of your anxiety and perfectionism, which can be empowering in and of itself. In addition, becoming more aware of how it may have developed and is persisting in the present can lead to people being more compassionate and gentle towards themselves because they face such vicious cycles and struggle with high stress and anxiety levels.

Very importantly, the formulation reveals where it is good to make positive changes or adjustments. For example, suppose you can make good changes to one or more of the cycle areas (i.e. thoughts, feelings, behaviours and physical sensations). In that case, this can break down the cycle, leading to improvements to your emotional and physical well-being and gradually letting go of your perfectionism.

Let’s now look at ways that CBT can help to make some of these sound changes.

What CBT Techniques Can Help with Perfectionism Anxiety?

CBT has multiple techniques in its arsenal which help deal with anxiety, including when it ties in with perfectionism. Once a formulation has been drawn collaboratively with your therapist, CBT will help via a mix of cognitive and behavioural techniques. These will target the thoughts and actions that keep you stuck in a cycle of perfectionism anxiety. For example, one of the most common techniques, known as ‘thought challenging’, aims to rebalance unhelpful thinking styles.

Thought Challenging to Help with Perfectionism Anxious Thoughts

A significant component of CBT involves examining an individual’s thinking patterns. Here are some common thinking patterns in those who are perfectionistic:

Of course, if these thoughts are frequent, always believed, and we allow them to dictate what we do, this can lead to anxiety and stress. A crucial technique In CBT helps you catch and challenge these kinds of thoughts with the help of a therapist. One way we do this in therapy is by helping you answer questions such as:

Answering such questions can help you develop more balanced, accurate and helpful thoughts. In turn, your anxiety and stress will decrease.

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The other major component of CBT is to examine behavioural tendencies resulting from perfectionistic thoughts. Although these behaviours might be an understandable response to difficult thoughts and emotions, they can make anxiety and stress worse and ultimately keep perfectionism going. Here are some examples of unhelpful behaviours:

In CBT, your therapist will help you identify your behavioural tendencies and analyse the extent to which they are helping and whether they have any downsides. Then, overall, you will be able to determine whether it is good to keep up those behaviours, amend them, or completely stop them. If you choose to stop them altogether, your therapist will work to help you gradually reduce them if this is difficult to do straight away.

Testing New Responses with Behavioural Experiments

We have looked at thought challenging earlier. Another way to challenge thoughts is to test them out through ‘behavioural experiments’ or our actions. Here are some ways in which we can test our thoughts through our behaviours:

People who try this often discover that their troublesome thoughts turn out not to be true, and as a result, they lose strength over time.

Addressing the Challenges of Being an Over-Achiever

Perfectionists can tend to place a lot of emphasis on achievement at the detriment of other areas. When you do this, you put excessive time and energy into working hard to achieve things. However, this will add extra pressure on you. It can be particularly crushing if you face setbacks while you attempt to achieve something.

If you recognise yourself in this, it can be helpful to list other areas in your life that give you fulfilment, for example, friends, family, hobbies, health, community, and spirituality. Then consider how much time and energy you are committing to these other areas.

Ask yourself, could it be helpful to spend a little less time trying to achieve and, instead, spend more time and energy on these other areas of your life? If you decided to invest more in these different areas of your life, be careful not to bring the achievement element into them too much!

Dealing with Perfectionism Anxiety with CBT in London & Online

Are you tired of spending sleepless nights thinking about work and your to-do list? Do you struggle to take in criticism even if it is constructive? Do you find it difficult to believe others when they congratulate you on your work? Do you notice not being able to celebrate your achievement and immediately start thinking about what to work on next? Are you tired of engaging in negative self-talk?

If you’re experiencing some of these issues, you may be struggling with perfectionism anxiety. Whether you’ve only recently started feeling this type of anxiety, or you feel like you’ve lived with it for your entire life, at Therapy Central, we have therapists who specialised in using CBT to treat perfectionism anxiety. We can provide you with the guidance and support you might need to take this definite change in your life, where you will be able to achieve and succeed without compromising your health, relationships, and general well-being. Contact us for a free 15 min consultation today to get started with CBT therapy .

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The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance Paperback – 28 Feb. 2019

If you feel an intense pressure to be perfect, this evidence-based workbook offers real strategies based in cognitive-behavioral therapy (CBT) to help you develop a more balanced and healthy perspective. Do you hold yourself-and perhaps others-to extremely high standards? Do you procrastinate certain tasks because you're afraid you won't carry them out perfectly? If you've answered "yes" to one or both of these questions, chances are you're a perfectionist. And while there's nothing wrong with hard work and high standards, perfectionism can also take over your life if you let it. So, how can you find balance? With this workbook, you'll identify the causes of your perfectionism and the ways it is negatively impacting your life. Rather than measuring your self-worth by productivity and accomplishments, you'll learn to exercise self compassion, and extend that compassion to others. You'll also learn ways to prioritize the things that really matter to you, without focusing on attaining fixed goals. Life isn't perfect, and neither are we. If you're ready to break free from out-of-control perfectionism and start living a richer, fuller life, this workbook will help you get started.

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Interviews & Essays

Acknowledgments vii

Introduction 1

1 What Is Perfectionism? 5

2 What Perfectionism Looks Like in Your Life 13

3 Uncovering the Roots of Your Perfectionism 33

4 From Fear to Courage 51

5 From Self-Criticism to Self-Compassion 65

6 From Procrastinating to Getting Things Done 87

7 From Busy to Mindfully Present 105

8 From People-Pleasing to Being Assertive 131

9 From Anger to Peace 147

10 From Criticizing to Accepting Others 161

11 From Guilt to Self-Care 177

12 From Shame to Connection 191

13 Putting It All Together 203

Appendix A Cognitive Distortions 215

Appendix B Questions for Challenging Perfectionist Thinking 217

Appendix C Feeling Words 219

Appendix D Self-Care Activities 223

References 225

Martin resides in San Jose, CA.

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How to Challenge Your Perfectionism

Progress not Perfectionism - Harper Mason

I’ve struggled with perfectionism ever since I was a child. Constantly being an academically driven person, I would beat myself up over getting two answers wrong on a math test and do anything to avoid gym class since it was the one subject that I wasn’t good at.

I used to view perfectionism as a positive trait, even putting it on all my resumes as a skill. I’m sure I’m not the only one who has done this!

Even though perfectionism can seem like a positive trait, I’ve learned that it often can lead to several mental health concerns. I’ve spent the last few years of my life trying to curb my perfectionism and I will share some of my techniques below.

What is Perfectionism?

Perfectionism is an internal pressure some people put on themselves to achieve an incredibly high and unrealistic standard of “perfection.” Perfectionists feel they need to BE and APPEAR perfect. It is frequently viewed as a positive trait because perfectionists are often successful. This success justifies perfectionistic behavior. In reality, perfectionism is rooted in a fear of failure or judgment, and a strong sense of self-criticism and becomes an unhealthy mental pattern.

Here is a video about what perfectionism is and why it isn’t as great as you may think:

The Dangers of Perfectionism

Perfectionism leads to self-defeating thoughts and actions that actually make it more difficult to achieve our goals. These thoughts include:

Perfectionism also comes with a laundry list of clinical concerns including anxiety, depression, obsessive-compulsive disorder, eating disorders, insomnia and fatigue, procrastination , self-harm, and suicide.

The Signs of a Perfectionist

Overcoming Your Perfectionism

If you are interested in being more efficient and making better use of your time, here is a list of research-based tips that have helped me:

Find a Therapist

I understand that reading an article alone may not be enough to help you change your perfectionistic mindset. Sometimes, we need help in figuring out how to deal with deeper mental patterns, like managing self-criticism and addressing some of the mindsets that come with being a perfectionist. Therapists trained in Cognitive Behaviour Therapy can help you take the steps towards becoming a healthier and better version of yourself.

Book An Appointment

If you are interested in therapy in Vaughan, Thornhill, Markham or the GTA, please call 905.597.4404 for a free 15-minute consultation or fill out the form below and someone will contact you within 24 business hours:

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About Giselle Franco

Giselle has a Bachelor of Arts in Psychology from Toronto Metropolitan University. She is an intake coordinator and administrative assistant at CBT Psychology for Personal Development.

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The Perfectionism Workbook

Proven strategies to end procrastination, accept yourself, and achieve your goals.

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About The Author

Taylor Newendorp, M.A., LCPC, is the founder and president of Chicago Counseling Center P.C.—a clinical counseling practice that specializes in the treatment of obsessive-compulsive disorder (OCD), perfectionism, anxiety disorders, and eating disorders. Taylor received his BA in English Literature from Kenyon College and his MA in Marital and Family Therapy from the University of San Diego. He worked as a therapist and clinical supervisor at both the Center for Eating Disorders and the Center for Anxiety and Obsessive- Compulsive Disorders at Alexian Brothers Behavioral Health Hospital in Illinois prior to opening his own practice. Taylor has also completed the International OCD Foundation’s Behavioral Therapy Training Institute and is a member of OCD Midwest. He is a scientific adviser for the CBT-based app nOCD . He lives in Chicago with his wife and three sons.

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" The Perfectionism Workbook will be an invaluable resource for anyone has ever been paralyzed by the need to be perfect. Taylor Newendorp takes complex concepts from the world of Cognitive-Behavioral Therapy (CBT) and makes them accessible and simple to use. I'm excited to use it in my practice!" — Rodney J. Benson, Ph.D., ACT, Executive Director, Depression and Anxiety Specialty Clinic of Chicago (DASC)

"While there are a lot of self-help books out there, the exercises in this one bring it notches above the rest. It is also a darn good addendum for therapists to assign to their perfectionistic patients so that they have a great resource at their fingertips." —Patrick B. McGrath, Ph.D., A.V.P., Residential Services, AMITA Health, Foglia Family Foundation Residential Treatment Center, Fellow, Association for Behavioral and Cognitive Therapies

"This book is a must-read for anyone who suffers from perfectionism. Newendorp takes a complicated subject and makes it easy to understand and apply to your unique situation. I highly recommend this book for any person who realizes that perfectionism is not their friend." —Karen Lynn Cassiday, PhD, ACT, Owner and Managing Director, Anxiety Treatment Center of Greater Chicago

" The Perfectionism Workbook is a terrific new resource for anyone wanting to overcome unhealthy perfectionism and get better at being imperfect. Each new concept is masterfully followed with a relevant exercise to help readers cement new skills. Newendorp's clear understanding of the suffering perfectionism causes and the mindfulness and CBT tools that alleviate this suffering combine to make an enjoyable and accessible read." —Jon Hershfield, MFT, Co-Author of The Mindfulness Workbook for OCD and Everyday Mindfulness for OCD , Author of When a Family Member Has OCD and Overcoming Harm OCD , Director of The OCD and Anxiety Center of Greater Baltimore

"This workbook will be a welcome resource to individuals who struggle with perfectionism. It will not only help people better understand their own style of perfectionism but also addresses important topics as procrastination, fear of making mistakes, the need for approval, impossible standards, and fear of judgement. It holds the potential to make your life much more efficient and satisfying." —Paula Young, Ph.D, ACT, Clinical Director, Rogers Behavioral Health in Chicago

“At best, perfectionism impairs functioning. At worst, it can contribute to OCD, anxiety, depression, and other problems. Fortunately, Newendorp offers the antidote. The Perfectionism Workbook reveals the myths of perfectionism and chronicles the damage of holding oneself, and others, to rigidly held standards. It also provides the tools needed to identify and change the toxic impact of perfectionism. Proclaiming this the perfect workbook would violate the author’s message, so let’s just say it’s darn good." —C. Alec Pollard, Ph.D., Professor Emeritus of Family and Community Medicine, Saint Louis University School of Medicine, Director, Center for OCD and Anxiety-Related Disorders, Saint Louis Behavioral Medicine Institute

"This book is truly a self-help gem. Newendorp combines empirically-supported strategies from cognitive behavioral therapy (CBT), mindfulness-based cognitive therapy (MCBT), and exposure and response prevention (EX/RP) into a user-friendly self-help format that will assist readers confront and break the cycle of perfectionism. This workbook will certainly become a part of my collection as a suggested read for my clients." —L. Kevin Chapman, Ph.D., HSPP, Licensed Clinical Psychologist

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The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance

Sharon martin.

240 pages, Paperback

First published January 1, 2019

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Book Description Paperback. Condition: New. Language: English. Brand new Book. If you feel an intense pressure to be perfect, this evidence-based workbook offers real strategies based in cognitive-behavioral therapy (CBT) to help you develop a more balanced and healthy perspective.Do you hold yourself-and perhaps others-to extremely high standards? Do you procrastinate certain tasks because you're afraid you won't carry them out perfectly? If you've answered "yes" to one or both of these questions, chances are you're a perfectionist. And while there's nothing wrong with hard work and high standards, perfectionism can also take over your life if you let it. So, how can you find balance?With this workbook, you'll identify the causes of your perfectionism and the ways it is negatively impacting your life. Rather than measuring your self-worth by productivity and accomplishments, you'll learn to exercise self compassion, and extend that compassion to others. You'll also learn ways to prioritize the things that really matter to you, without focusing on attaining fixed goals.Life isn't perfect, and neither are we. If you're ready to break free from out-of-control perfectionism and start living a richer, fuller life, this workbook will help you get started. Seller Inventory # HUK9781684031535

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The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You
This item: The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance by Sharon Martin MSW LCSW Paperback $17.89 The Better Boundaries Workbook: A CBT-Based Program to Help You Set Limits, Express Your Needs, and Create Healthy Relationships by Sharon Martin MSW LCSW Paperback
The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You
The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance (New Harbinger Self-Help Workbook) ... If you feel an intense pressure to be perfect, this evidence-based workbook offers real strategies based in cognitive-behavioral therapy (CBT) to help you develop a more ...
CBT Worksheets For Perfectionism
Multiple definitions of perfectionism have been offered including: "Those whose standards are high beyond reach or reason, people who strain compulsively and unremittingly towards impossible goals and who measure their own worth entirely in terms of productivity and accomplishment.
What is Perfectionism? (Worksheet)
Perfectionism is the belief that everything must be perfect all the time. A perfectionist sets impossible goals, and feels crushed when they are not achieved. Alternatively, someone who strives to do their best sets challenging but achievable goals.
Amazon.com: The CBT Workbook for Perfectionism: Evidence-Based Skills
The Perfectionism Workbook: Proven Strategies to End Procrastination, Accept Yourself, and Achieve Your Goals Taylor Newendorp MA LCPC 472 Kindle Edition 1 offer from $2.99 How to Be an Imperfectionist: The New Way to Self-Acceptance, Fearless Living, and Freedom from Perfectionism Stephen Guise 871 Kindle Edition 1 offer from $5.99
How to Overcome Perfectionism: 15 Worksheets & Resources
The Identifying Perfectionist Triggers worksheet will help you build a picture of and reflect on activities that trigger your perfectionism. Review the form regularly. Add more lines and look for patterns in your perfectionist thinking and behavior.
The CBT Workbook for Perfectionism
The CBT Workbook for Perfectionism Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance. by Sharon Martin. Foreword by Julie de Azevedo Hanks. Published by: New Harbinger Publications. Imprint: New Harbinger Publications. 240 Pages, 8.00 x 10.00 x 0.52 in. Paperback;
Perfectionism Self-Help Resources
Workbook - Perfectionism in Perspective Information sheets - Perfectionism We have a range of other resources which you may find helpful. Some people with perfectionism may put off starting tasks because they worry they won't be able to do them perfectly.
The CBT Workbook for Perfectionism
A Perfectionism Workbook If you feel an intense pressure to be perfect, this evidence-based workbook offers real strategies based on cognitive-behavioral therapy (CBT) to help you develop a more balanced and healthy perspective. Do you hold yourself—and perhaps others—to extremely high standards?
PDF Cognitive*BehavioralTherapyfor ! Perfectionism!
Biology and Perfectionism Genetics Studies ! Disorders associated with perfectionism (e.g., depression, anxiety disorder, eating disorders) are moderately heritable. ! The trait of perfectionism has been found to be moderately heritable (Moser et al., 2012; Tozzi et al., 2004). Neurotransmitters ! No studies in perfectionism
How to Overcome Perfectionism Anxiety with CBT
CBT has multiple techniques in its arsenal which help deal with anxiety, including when it ties in with perfectionism. Once a formulation has been drawn collaboratively with your therapist, CBT will help via a mix of cognitive and behavioural techniques.
The CBT Workbook for Perfectionism: Evidence-Based Skills to ...
Buy The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance by Martin, Sharon (ISBN: 9781684031535) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.
The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You
In The CBT Workbook for Perfectionism, Sharon Martin offers practical, concrete, research-driven ways to let go of struggles like self-criticism, procrastination, people-pleasing, and the need for control. A must-read for anyone whose potential has been hindered by perfectionism."
The CBT Workbook for Perfectionism
The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance Sharon Martin New Harbinger Publications, Jan 2, 2019 -...
The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You
Find many great new & used options and get the best deals for The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go at the best online prices at eBay! Free shipping for many products!
How to Challenge Your Perfectionism
Perfectionism leads to self-defeating thoughts and actions that actually make it more difficult to achieve our goals. These thoughts include: Believing nothing you do is good unless it's perfect Never being proud of your work or progress Focusing on how to make things flawless Feeling worthless, afraid, and shameful
The Perfectionism Workbook
The Perfectionism Workbook offers actionable exercises to help you overcome the barriers created by perfectionism and develop skills for living a healthier, more gratifying life. The desire to continuously improve can be a positive trait that fuels success. However, those same aspirations can also turn into perfectionism, which causes us to put unrealistic pressure on ourselves and set ...
Preview
The CBT Workbook for Perfectionism is an excellent book for anyone who is struggling with perfectionism and is just beginning to find a solution for it. The book explains the different factors that contribute to perfectionism and how to solve them through simple steps that are to be repeated and incorporated into a routine.
The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You
And many books talk about its root causes and how perfectionism affects the human psyche. But rarely do books offer ways to address perfectionism. In The CBT Workbook for Perfectionism, Sharon Martin offers practical, concrete, research-driven ways to let go of struggles like self-criticism, procrastination, people-pleasing, and the need for ...
The CBT Workbook for Perfectionism
A new Harbinger self-help workbook The CBT Workbook for Perfectionism: Evidence-based Skills to Help You Let Go of Self-criticism, Build Self-esteem, & Find Balance, Sharon C. Martin: Author: Sharon Martin: Contributor: Julie de Azevedo Hanks: Publisher: New Harbinger Publications, 2019: ISBN: 1684031532, 9781684031535: Length: 240 pages:
9781684031535: The CBT Workbook for Perfectionism: Evidence ...
And many books talk about its root causes and how perfectionism affects the human psyche. But rarely do books offer ways to address perfectionism. In The CBT Workbook for Perfectionism, Sharon Martin offers practical, concrete, research-driven ways to let go of struggles like self-criticism, procrastination, people-pleasing, and the need for ...