Strategies for Overcoming Self-Inflicted Work Failure
In a bid to challenge damaging core beliefs and combat feelings of anxiety, Renee Baker, the director of project management at Inform Studio, sought the aid of a therapist. Her journey has seen her become less anxious and more comfortable sharing ideas, setting an inspiring example for others.
Meanwhile, Avigail Lev, a psychologist, is assisting clients in navigating the strength of negative thoughts by leading them through exercises, such as reading sentences backward or writing phrases on a cloud. Cognitive behavioral therapy (CBT) is a tool Lev uses to help clients examine and replace these negative thoughts with neutral or positive mantras.
Feeling like an impostor is a common phenomenon, particularly among women and members of marginalized groups. This sentiment can stem from a cycle of negative thinking at work, leading to feelings of self-doubt and doubts about one's abilities.
Alpha Sanford, the chief of development and student services, has initiated an initiative to help students cultivate a confident mindset. Christin Brink, the assistant principal for special education, is another advocate for this approach, finding the CBT training beneficial not only for the students but also for herself.
Brink uses scripted phrases like 'I've got this,' 'One step at a time,' 'I made a lot of great choices today,' and 'Tomorrow we can try again with x, y and z' to combat negative thoughts. These affirmations serve as a reminder of one's capabilities and help to counterbalance the negative self-talk that can be so debilitating.
Eleanor Forbes, a social worker in Randolph Public Schools, is helping staff reframe thoughts about manipulative students as survival skills. Forbes also played a crucial role in a seminar about helping children reframe their negative feelings using CBT, a district outside of Boston.
Catherine Mason, a high school teacher from New York, was once plagued by self-doubt after minor criticisms, leading her to rewrite entire lesson plans. Now, Mason pauses to examine her thoughts before jumping to conclusions, asking herself what was actually said and meant. This mindful approach has helped her to avoid the trap of negative thinking and to maintain a more positive outlook.
Negative thoughts are evolutionarily rooted, as they helped people stay alert for danger. However, lingering on what's going wrong can be unhealthy and lead to filtering out positive reinforcement and overemphasizing mistakes. Practicing positive beliefs by saying them to oneself with force, vigor, and frequency can help build a healthier thinking muscle.
In conclusion, reframing unhelpful thoughts is a powerful tool in combating feelings of being an impostor and self-doubt. By identifying recurring thoughts, examining their validity, and challenging them with positive mantras, individuals can build resilience and maintain a more optimistic outlook.
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