Cognitive restructuring
'Cognition' is a word used to denote a thought or belief, and 'restructuring' involves challenging a cognition by looking at the evidence for or against it. The basic idea behind cognitive restructuring is that thoughts themselves are not facts; you need to consider whether the thoughts you are having are true and to consider whether there are any other ways to thinking about a particular situation. At first this can be a real challenge: we often believe what we think and don't question our own thoughts. However, often our thinking is biased, and with perfectionism it can be biased towards thinking too negatively and harshly about yourself.
Staying in touch with your values
Make a visual reminder
Having a reminder of your values can help you keep perspective about what's important and help you incorporate values into your daily life. The easiest way to do this is with a visual reminder: print out quotes, photos, or artwork, change your desktop background, or keep a journal or scrapbook. Use whatever method works for you, as long as you see your reminders regularly.
Keep a list of valued activities
List events and behaviours which are congruent with your values, but are not focused on goal achievement. Keep a list of examples of where and how you could act in line with your values. Acts which are driven by your values offer a new perspective when considering how you spend time in a 'worthwhile' way.
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