What is the theory behind this Perfectionism therapy worksheet?

This worksheet is based on cognitive distortions that are routinely identified in Cognitive Behavioral Therapy. Cognitive distortions are also known as errors in thinking.

Many cognitive distortions are related to perfectionism. It’s all too simple to slip into the perfectionist trap in a society that is preoccupied with image and accomplishment. People who strive for excellence, are concerned about their family, and put a lot of effort into their careers tend to exhibit perfectionism.

How will the worksheet help?

Those who strive for perfection often have rigid, fixed ideas about what constitutes success and failure, which is reflected in their thought process. 

This worksheet will help your clients identify their cognitive distortions which will help them battle their Perfectionism.

How to use the worksheet?

You will find a list of Cognitive Distortions and their examples with pictorial representation on the next page. Read them with your client and help them see the cognitive distortions they are using in their life. 

This will be an important step in modification of negative thought patterns.

Perfectionism therapy worksheet
(Cognitive Distortions)

1. All or Nothing Thinking:

You perceive things as absolutes with no gray areas.

Your Example: ___________________________

_______________________________________

2. Mind Reading

You feel that everyone is having the same thoughts as you.

Your Example: ___________________________________

_______________________________________________

3. Double Standard

You have a higher expectation of yourself than everyone else.

Your Example: _____________________________________

___________________________________________________

 4. Catastrophizing

 You anticipate the absolute worst.

Your Example: _________________________________

_____________________________________________

5. Labeling

You put negative labels on yourself.

Your Example: ____________________________

________________________________________

6. Magical Thinking

You believe that if you …………………. (get a new job, become thinner, smarter, richer) everything will be better.

Your Example: __________________________________________

______________________________________________________

7. Should Statements

You evaluate and berate yourself for not acting the way you should.

Your Example: ___________________________________

_______________________________________________

References

MARTIN, S.H.A.R.O.N. (2019) CBT workbook for perfectionism: Evidence-based skills to help you let go of self-criticism, … build self-esteem, and find balance. New Harbinger Publications. 

Tangney, J.P. (2002) “Perfectionism and the self-conscious emotions: Shame, guilt, embarrassment, and pride.,” Perfectionism: Theory, research, and treatment., pp. 199–215. https://doi.org/10.1037/10458-008. 

You can download this worksheet here.