• I must do things perfectly
• I must not fail
• I can’t have others think poorly of me
• If I try, then I will only fail
• If I put my work out there, then others will think badly of me

Alternative thoughts:

• Not being perfect doesn’t mean being a failure
• Trying my best is reasonable – in some areas I’ll do well, and in others I’ll do less well
• It’s OK to do things well rather than ‘perfectly’

• I must make sure that every room in my house is always spotlessly clean
• I must always complete my work quickly or my boss will think I am incompetent
• If I eat anything at all before noon, it’s proof I have no willpower
• I can’t eat any chocolate or I might lose all control and binge

Alternative thoughts:

• It’s good to try hard, but you have to be adaptable
• If I don’t achieve something completely, it’s OK 

• I must check my reports over and over to make sure there are no errors
• I have to go over conversations in my mind to make sure I didn’t say anything wrong
• I have to look in the mirror every time I pass one, to make sure my make-up and hair are OK

Alternative thoughts:

• It’s good to check that things are OK, but checking once should be enough
• It’s not the end of the world if something is not 100% right 

• I won’t let myself relax because if I do, I may become lazy
• I can never go out and have fun because I can’t take time off from my studies
• I won’t let myself have a treat because I haven’t worked hard enough for it

Alternative thoughts:

• If I work hard, I deserve to rest and to treat myself, even if I haven’t finished all my tasks 
• It’s OK to relax occasionally and it doesn’t mean I’m lazy
• Being in control is about making choices that are good for me, not about limiting my choices

• I must be certain of what will happen
• I should be prepared for the worst
• I can’t stand not knowing the outcome
• If I take action, then something bad will happen
• I am better off not doing anything, than risk it going bad

Alternative thoughts:

• Prepare for a variety of possible consequences but be open and flexible
• Take calculated risks 

• I had the goal of dieting till I got to 55 kg, but now I’ve got there it doesn’t seem hard
  enough and I need to push myself further
• I had a goal of 90% on my test, and now that I got 90% I need to get 95% next time
• I got promoted last year and I must get promoted again this year

Alternative thoughts:

• Setting achievable, appropriate goals is healthy
• Reaching a goal is a sign of success and deserves a pat on the back