Overcoming Perfectionism by Roz Shafran & Sarah Egan & Tracey Wade Summary

Overcoming Perfectionism by Roz Shafran is a CBT-based self-help guide that addresses clinical perfectionism—a harmful cycle of setting unrealistic goals, self-criticism, and anxiety. It provides practical strategies to break this pattern, such as reevaluating standards, embracing imperfection, and preventing relapse. The book uses real-life examples (e.g., procrastination due to fear of failure) to illustrate coping mechanisms.

This book is ideal for individuals struggling with perfectionist tendencies that lead to anxiety, depression, or burnout. It’s particularly relevant for those in high-pressure careers, students, or anyone prone to procrastination or self-criticism. Therapists and CBT practitioners may also find it a useful resource for clients.

Yes, reviewers praise its evidence-based approach and actionable exercises, though some note occasional repetitiveness. It’s recommended for gaining self-awareness and learning CBT techniques to manage perfectionism. However, it’s not a standalone solution and works best when paired with professional support.

Key concepts include:

• Clinical perfectionism: Rigid standards harming mental health.
• Cognitive restructuring: Challenging “all-or-nothing” thinking.
• Behavioral experiments: Testing the impact of imperfect actions.
• Relapse prevention: Maintaining progress through setbacks.

The book employs CBT tools like thought records to identify perfectionist beliefs, behavioral activation to reduce avoidance, and graded exposure to tackle fear of failure. For example, readers practice sending emails without excessive edits to challenge perfectionist habits.

Critics mention repetitive sections, overly theoretical exercises, and a dry tone. Some find the case studies overly simplistic, while others wish for more diverse applications (e.g., workplace vs. personal life). Despite this, most agree it’s a solid introduction to perfectionism management.

Unlike generic self-help guides, Shafran’s book focuses specifically on clinical perfectionism with academic rigor. It’s more structured than memoirs like The Gifts of Imperfection but less narrative-driven than Better Than Perfect. Its CBT framework distinguishes it from mindfulness-based approaches.

Yes, the book addresses perfectionism’s role in burnout, offering strategies to set realistic deadlines, delegate tasks, and prioritize self-care. A case study illustrates an employee overcoming fear of criticism by gradually sharing unfinished work with colleagues.

Key quotes include:

• “Striving for excellence motivates; perfectionism paralyses.”
• “Self-worth isn’t measured by unchecked boxes.”
  These emphasize shifting from achievement-based validation to self-compassion.

Shafran draws on 30+ years of CBT research, including work at Oxford and UCL. Her clinical experience with OCD and eating disorders grounds the book in evidence-based practices, ensuring credibility on anxiety-driven perfectionism.

Yes, exercises include:

• Cost-benefit analysis of perfectionism.
• “Good enough” experiments (e.g., submitting a draft without proofreading).
• Progress tracking to celebrate incremental improvements.

The book provides tools to identify early warning signs (e.g., resuming overchecking work) and develop contingency plans. Readers learn to reframe setbacks as learning opportunities rather than failures.

Pair with Atomic Habits for habit-building strategies, The CBT Workbook for Perfectionism for supplementary exercises, or Daring Greatly for shame resilience. Shafran’s How to Cope When Your Child Can’t extends these principles to parenting.