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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

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


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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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Product Details

ISBN-13: 9781684031535
Publisher: New Harbinger Publications
Publication date: 01/02/2019
Pages: 240
Sales rank: 130,770
Product dimensions: 8.00(w) x 10.00(h) x 0.52(d)

About the Author

Sharon Martin, MSW, LCSW, is a psychotherapist, writer, speaker, and media contributor on emotional health and relationships. Her psychotherapy practice in San Jose, CA, specializes in helping individuals overcome codependency and perfectionism, and learn to accept and love themselves.

Foreword writer Julie de Azevedo Hanks, PhD, LCSW, is a psychotherapist, licensed clinical social worker, author of The Burnout Cure and The Assertiveness Guide for Women, and founder and director of Wasatch Family Therapy.

Table of Contents

Foreword v

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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