How to Prevent Negative Thoughts from Ruining Your Day

"Have you ever thought the following?

• “I know my boss will critique my work, so I might as well not try.”
• “I always fail when I try something new.”
• “I got lucky this time.”

All of these are common cognitive distortions that happen to everyone—literally, everyone. Cognitive distortions are universal. But the good news is that these patterns can be changed.

There’s a four-step process to change unhelpful thinking patterns.

Step 1: For the next few days, record examples of negative self-talk or troublesome thoughts that come up. In the first column of a new spreadsheet, write down the specific phrases that occupy your inner monologue.

Step 2: Label each negative thought with the type of cognitive distortion it maps to in the second column.

Step 3: Refute the distortion by generating 1 to 3 examples of situations or experiences that prove this distortion is incorrect. Write down any facts or truths that logically demonstrate why the thought is a myth. Identify external factors that may have contributed to the situation, including other people.

Step 4: Act like a “Wiser You” by pretending to be a close friend in the same situation. What advice would you give? What would you say to encourage or comfort your friend?"

Read the full article on Psychology Today

✨Takeaway: Feeling out of control is the result of letting our brain run in an unhelpful and unproductive groove, but we can learn how to undo bad habits, learn new skills, and work on how we respond to negative thoughts.

✨Reflection: What are some other common cognitive distortions that you have noticed in yourself when it comes to your job/career?

#Career #Work #Job #Stress #NegativeThoughts #Rumination

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