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    Perfectionism Worksheets

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    arzooxhijabi

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    © All Rights Reserved
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    Perfectionism Worksheets

    Uploaded by

    arzooxhijabi
    52 views7 pages

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    52 views7 pages

    Perfectionism Worksheets

    Uploaded by

    arzooxhijabi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Perfectionism Worksheets

    The following are some common signs of perfectionism. Check off the
    ones you relate to:

     You often set exceptionally high standards for yourself.

     You often criticize yourself harshly.

     You base your self-worth and value on your accomplishments.

     You are often afraid of disappointing people.

     You often feel afraid of making mistakes and often find yourself
    dwelling on your past mistakes and imperfections.

     You tend to procrastinate or not start things especially when you


    don’t think you can do them perfectly or when there is a chance of
    failure.

     You have an excessive need to feel in control at all times.

    Notes

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH


    1. Has perfectionism been a lifelong problem for you? At what age did you
    begin to notice that perfectionism was an issue? Has it worsened or
    improved over time?

    2. Was there a time when your perfectionism was helpful to you? If so,
    how? What changed over time?

    3. Are you aware of any early experiences that may have caused
    perfectionism (e.g. modeling of perfectionistic behaviors by caregivers,
    external pressure, criticism, reinforcement of perfectionistic behaviors,
    etc.)?

    4. In what ways has your perfectionism been rewarded in your life?

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH


    5. What feelings do you tend to experience when your perfectionism is
    triggered? Anxiety? Fear? Inadequacy? Shame? Guilt?

    6. How do you feel physically when perfectionism-related feelings hits


    (e.g. intense arousal symptoms such as racing heart, breathlessness,
    sweating, stomach ache, dizziness, etc.)?

    7. Do you tend to feel frightened by any of the physical sensations that


    you experience when your perfectionism is triggered? Do you worry that
    they might lead to some sort of catastrophe?

    8. What sorts of situations tend to trigger feelings of inadequacy, anxiety,


    or distress? In what areas of your life do you tend to be most
    perfectionistic? At home? At school? At work?

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH


    9. What high standards do you have for yourself in each of those
    situations? Are you able to meet those standards? If so, at what cost?

    10. Do your standards help you to achieve your goals or do they cause you
    to get less work done?

    11. What would be the costs of relaxing a particular standard or ignoring a


    rule that you have for yourself or others?

    12. What would be the benefits of relaxing a particular standard or


    ignoring a rule that you have for yourself or others?

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH


    13. To what degree do you define your self-worth in terms of your
    attaining your goals?

    14. Think about the last time you were crippled by perfectionism. What
    thoughts popped into your head right before your feelings of inadequacy
    are triggered?

    15. What do you fear might happen if you made a mistake or other people
    noticed a mistake or imperfection?

    16. What behaviors do you tend to engage in when as a result of your


    perfectionism to prevent feelings of inadequacy and anxiety? The
    following are examples of common coping behaviors perfectionist tend to
    engage in. Check off the ones you relate to and add ones of your own:

     Avoiding anxiety-provoking situations


     Avoiding socializing with people who trigger feelings of inadequacy
     Procrastinating on a project or task

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH


     Overpreparing
     Repeated checking to make sure everything is perfect
     Suppressing negative thoughts






    17. Reflect on the behaviors you stated above. How are they affecting you?

    18. Is your perfectionism causing problems in your relationships with


    others (e.g., friendships, romantic relationship, parenting)?

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH


    In a year’s time what will have happened in these areas without perfectionism?

    Work/education

    Intimate relationship

    Social life

    Emotional health

    Get Overcome Perfectionism & Procrastination Worksheets by visiting: https://payhip.com/b/2hoyH

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