![]() ![]() I’ve been practicing my presentation for over two weeks and have practiced in front of a co-worker who gave me helpful feedback.My manager and I discussed the timeline of the project and came to an understanding.I’ve never done this big of a project on my own before.I don’t have strong skills as a presenter.I made a mistake early on that set this project back by a few weeks.Let’s run through one to show you how it works. Then it’s time to focus on evidence that doesn’t support your thought. You want to focus on credible evidence - not feelings or thoughts. Is there evidence to support this thought? If this evidence is based on the past, why does this apply to this new experience? Once you discovered your automatic thoughts, it’s time to put them on trial. How can you change your negative thinking? What are you telling yourself? Now how can you change it? Identifying your automatic thoughts is the first step in gaining control of your emotions. ![]() Break down your emotions and moods to see if your anxiety or automatic thoughts have any legs to stand on.Īs you dig into the details, you might discover that this work situation is independent of your past and future. Play out the worst-case scenario and see how you feel about it. If it’s a work situation, ask whether you’re afraid because of past projects that have gone awry? How is this situation different from past projects? If you find yourself caught with ANTs like these, breaking down the situation into “tasks” may help shift your mindset away from the predominant mood controlling your thoughts.įor example, evaluate why the situation is causing you to think “I’m going to mess this up” before you begin. Try to remember what you were thinking at the time. This is the most important step in your thought record: List the thoughts and images that popped into your mind relating to that situation. What are the automatic thoughts running through your mind? The main point of rating them is to see how much of your thoughts were influenced by a specific type of mood - an anxious mood versus a guilty one, for example. The percentage doesn’t have to be perfect - just go with your gut. Irritation and guilt would then fill up the remaining 20 percent. In this case, if nervousness - which falls into anxiety - is your predominant mood, you’d rate it around 80 percent.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |