OCPD Workbook for Adults: Practical Strategies and Worksheets to Conquer Perfectionism and Regain Balance with CBT, DBT, and Mindfulness

OCPD WORKBOOK FOR ADULTS

Practical Strategies and Worksheets to Conquer Perfectionism and Regain Balance with CBT, DBT, and Mindfulness

Daniel Bailey and Lorraine Jace Stark

OCPD Workbook for Adults:Practical Strategies and Worksheets to Conquer Perfectionism and Regain Balance with CBT, DBT, and Mindfulness

Copyright © 2025 Daniel Bailey and Lorraine Jace Stark. All rights reserved.

No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Disclaimer: This book is intended as a general guide and resource for individuals managing OCPD. It is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Readers are encouraged to consult a qualified healthcare provider for any concerns regarding mental health or specific treatment options. Neither the author nor the publisher assumes any responsibility or liability for any damages or injuries arising from the use of this material.

ISBN: 978-1-923370-89-0

                                        Isohan Publishing

Table of Contents

Introduction

Overview of OCPD and Its Impact on Life

About this Workbook

Chapter 1: Breaking Free from Perfectionism

Identifying Perfectionistic Patterns

The Psychology Behind Rigidity and Control

Reframing Thoughts with CBT

Chapter 2: Regaining Balance with DBT Techniques

Emotion Regulation Strategies

Interpersonal Effectiveness Skills

Coping with Distress and Uncertainty

Chapter 3: Mindfulness for Everyday Life

Practical Mindfulness Exercises

Cultivating Self-Compassion

Managing Intrusive Thoughts

Chapter 4: A Creative Approach to Recovery

Rediscovering Creativity and Playfulness

Using Art and Journaling as Therapeutic Tools

Setting Goals for a Balanced Life

Chapter 5: The 12-Week Relief Plan

Weekly Action Steps Combining All Techniques

Self-Assessments to Track Progress

Adjusting the Plan for Individual Needs

Chapter 6: Worksheets

Worksheet: Identifying and Managing Perfectionism

Worksheet: Recognising and Reframing Rigidity

Worksheet: Managing Time Effectively

Worksheet: Exploring Emotional Triggers

Worksheet: Building Flexibility in Daily Routines

Worksheet: Challenging Over-Control

Worksheet: Identifying and Balancing Core Values

Worksheet: Managing Overcommitment

Worksheet: Embracing Self-Compassion

Worksheet: Letting Go of Perfectionism in Others

Worksheet: Exploring Fear of Failure

Worksheet: Daily Relaxation Routine

Sustaining Growth and Balance

References

Introduction

Overview of OCPD and Its Impact on Life

What Defines OCPD

Obsessive-Compulsive Personality Disorder (OCPD) is a behavioural condition that revolves around extreme rigidity, control, and perfectionism. People with OCPD are often described as being overly focused on rules, organisation, and achieving high standards. However, these qualities can cross the line from being helpful to becoming overwhelming obstacles that affect almost every aspect of life.

This condition is not to be confused with Obsessive-Compulsive Disorder (OCD), which involves intrusive thoughts and repetitive actions. While OCD tends to be episodic and situational, OCPD is more deeply ingrained in a person’s character. It shapes how they think, feel, and act over time.

Common Characteristics of OCPD

Individuals with OCPD typically show a set of recognisable behaviours. These include:

Excessive Perfectionism

Every task must meet a near-impossible standard. This can delay or even prevent completion as the person revises endlessly to achieve perfection.

Rigid Adherence to Rules

Rules and order dominate their thinking. Even in informal settings, they expect others to follow their structured ways.

Difficulty Delegating Tasks

Because of a strong belief that only they can do things correctly, they struggle to trust others to complete tasks to their satisfaction.

Overwhelming Sense of Control

They feel a need to control situations, people, and even their own emotions, which often leads to conflict.

Neglect of Personal Relationships

Work and responsibilities often take priority over social and family connections.

Fear of Change or Spontaneity

They thrive on predictability, finding sudden changes or unplanned events unsettling and stressful.

OCPD in Work Environments

The workplace is one of the most prominent areas where OCPD behaviours come to light. People with OCPD often strive for excellence and show an unmatched dedication to their work. They are the ones who volunteer to double-check details, rework presentations, or stay late to ensure everything is just right. While this may sound like an asset, it often comes with hidden costs.

Excessive Micromanagement

Managers or team members with OCPD tendencies often micromanage their colleagues, not out of distrust, but because they genuinely believe their methods are superior. This can lead to resentment and frustration among co-workers.

Inability to Prioritise Tasks

Focusing on unimportant details can lead to neglecting deadlines or more significant priorities. For example, someone with OCPD might spend hours formatting a report while ignoring a critical client request.

Burnout

The constant need to achieve perfection can lead to exhaustion. Many individuals with OCPD find themselves physically and mentally drained, especially when their efforts go unrecognised.

Conflict with Colleagues

Co-workers may feel stifled by the individual’s rigid approach. For example, a team brainstorming session may stall because the person with OCPD insists on following an overly structured process.

OCPD in Relationships

The effects of OCPD aren’t limited to work. Relationships, both personal and social, are also deeply affected. Interpersonal interactions require compromise, flexibility, and empathy, which are areas where individuals with OCPD may struggle.

Struggles with Compromise

People with OCPD often believe their way is the best way. This can make it difficult for partners, family members, or friends to feel heard or valued. For example, a spouse may feel dismissed when their ideas for family plans are repeatedly overridden.

Focus on Rules over Emotions

Instead of responding emotionally, they may focus on logical or practical solutions, which can make others feel unsupported. For instance, rather than comforting a friend in distress, they might suggest a step-by-step plan to fix the issue.

Conflicts Over Daily Routines

Small disagreements over chores or schedules can escalate into major arguments. A parent with OCPD, for instance, might insist on their children following a strict cleaning schedule, creating unnecessary tension.

Isolation

The rigid behaviour and high expectations of those with OCPD can push people away over time. Friends and family may feel they can’t meet the person’s standards or that they’re being criticised constantly.

Emotional Challenges Linked to OCPD

While OCPD focuses heavily on outward behaviours, its roots lie in internal struggles. Many people with OCPD deal with an ongoing battle to control their emotions, thoughts, and environment. Over time, this can lead to various emotional and mental health challenges.

Chronic Stress

The need to maintain control and meet unrealistic standards creates significant stress. This can manifest as physical symptoms, like headaches or stomach problems, as well as emotional ones, like irritability or fatigue.

Low Self-Worth

Despite their high achievements, individuals with OCPD often feel they are never good enough. This feeling of inadequacy can spiral into depression or anxiety.

Fear of Failure

Mistakes are viewed not as opportunities to learn, but as personal flaws. This fear can