scs-workshop-perfectionism.doc

This exam will go well i will enjoy it 6 tolerating

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“this exam will go well, I will enjoy it” 6. Tolerating uncertainty: Prepare for different alternatives, try to live without knowing and ambiguity Remember negative thoughts and beliefs may have been around for a while and it can take time to get used to challenging these Which of these strategies would work best for you? …………………………………………………. How could you use it? ………………………………………………………………………………... ………………………………………………………………………………………………………… 4
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Strategies for Changing Perfectionist Behaviours Behaviours both maintain our beliefs and by avoiding the things we fear they prevent us from moving forward. 1. Identify your goals: General – to feel less perfectionist with essays and assignments Specific – read fewer references, prepare first draft structure after 2 days reading Schedule with a diary planner and realistic goals 2. Exposure based strategies: Particularly on fear and anxiety – may need to do a few times; make a hierarchy list of feared anxiety-provoking situations and rate fear (0-100%) Giving a presentation in front of people I don’t know (90%) Asking someone to repeat themselves at a meeting (60%) Talking to people (30%) Start by visualising experiments, repeating till anxiety decreases – you will experience discomfort/limit avoidance strategies and positive thinking 3. Response prevention: Stop problematic behaviours which are not helpful e.g. checking 4. Communications style: Assertiveness rather than passive aggressive or judgemental to change 5.
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