Debugging Our Feelings @ jamiestrachan

C ognitive B ehavioural T herapy

Experiences Responses

Experiences Responses Thoughts

“There is nothing either good or bad, but thinking makes it so ” Hamlet (act 2, scene 2)

Experiences Responses Thoughts We can change how we feel if we change how we think

Experiences Responses Thoughts Input Output Code

Experiences Responses Thoughts Input Output Code

Experiences Responses Thoughts Input Output Code

Experiences Responses Thoughts Input Output Code

Test our output Trust our feelings

Emotional Reasoning

Don’t trust your feelings Test your feelings

Feelings should be: • Positive

Feelings should be: • Helpful • Reasonable • Rational

Mind Reading

All

or

Nothing Thinking

Antiperfectionism Sheet Ta s k Effectiveness Satisfaction

Antiperfectionism Sheet Ta s k Effectiveness Satisfaction Submit pull request 60% 85% Demo to client 40% 80%

Testing helps identify problems but doesn’t fix them

Experiences Responses Thoughts

Experience Thoughts

Labeling

Magnification and Minification

Disqualifying the Positive

Accepting a compliment: 1. Pause 2. Say “thank you”

Test your feelings 2. Get your thoughts out of your head 3. Get help We can change how we feel if we change how we think @ jamiestrachan