One or more of the false beliefs presented here are commonly part of the self-talk that maintain perfectionistic thinking. Often they are unconscious and unchallenged by the perfectionist and therefore continue to exert considerable influence. In pointing out each falsely assumed belief, the point is to make them conscious and to fully acknowledge that they are not true and thus should be substituted with true counterbeliefs. In this way, we can begin to dismantle the assumptions which support perfectionism. In addition, you may want to pick an affirmation from those given earlier that supports a specific true counterbelief.
False Belief #1: Perfectionism means following the rules to the letter, never deviating from what you're told.
Counterbelief: It's OK not to take things too literally; it's OK to think for yourself and find creative solutions without relying strictly on rules and regulations.
False Belief #2: I will be punished if I don't always try to be perfect.
Counterbelief: I will be punishing myself if I keep trying to be perfect.
False Belief #3: I ought to feel guilty if I don't perform perfectly.
Counterbelief: I need not feel guilty as long as I try my best.
False Belief #4: Thinking like a perfectionist makes me more perfect.
Counterbelief: Thinking like a perfectionist makes me more miserable.
False Belief #5: Being critical of others helps me feel superior to them.
Counterbelief: Being critical of others only reveals my own need to feel superior to them and my underlying insecurity that goes with it. Anybody can be critical.
False Belief #6: People can be as perfect as smoothly running machines.
Counterbelief: People are more like machines that continually need to be adjusted, tuned, and periodically given complete overhauls.
False Belief #7: Trying to keep things frozen in a state of stability will make for a more perfect life.
