Impostor Syndrome?

Cognitive distortions Thoughts that cause individuals to perceive reality inaccurately. These thinking patterns often reinforce negative thoughts or emotions.

Jumping to conclusions A. Mind reading - you assume that people are reacting negatively to you when there's no evidence for this. B. Fortune Telling - you arbitrarily predict things will turn out badly. All-or-nothing thinking You look at things in absolute, black and white categories. Mental filter You dwell on the negatives and ignore the positives.

Emotional reasoning You reason from how you feel: "I feel like an idiot, so I really must be one". Or "O don't feel like doing this so I'll put it off." Should statements You criticise yourself or other people with "Shoulds" or "Shouldn'ts". "Musts", "Oughts", "Have tos" are similar offenders. Self-blame You blame yourself for something you weren't entirely responsible for.

Overgeneralisation You view a negative event as a never-ending pattern of defeat. Labeling You identify with your shortcomings. Instead of saying "I made a mistake", you tell yourself "I'm a loser". Discounting the positives You insist that your accomplishments or positive qualities don't count. Maginification or Minimisation You blow things way out of proportion or you shrink their importance inappropriately.

ABC Model

D Is my thought really true? –Exploring alternative explanations –Pros and cons –Is it useful for me to think this way?

The new B! Rational alternative to the first B

The new C! Functional (even though negative) emotions Functional behaviours Reduced physiological activations

Scenario A: Your team has just released a critical bug into production, costing the company millions of dollars.

Scenario C: Emotions: Anxiety 9/10 Guilt 9/10 Behaviours: Avoiding contact with your coworkers Isolation Hyper-vigilence Physiological symptoms: Heart racing Problems sleeping Feeling exhausted

Scenario B? What are you thinking that is causing C?

Now do your own ABC

Breaktime!

Challenge!

Question your thinking Appreciate yourself Accept praise at face value Talk about it

Ioana Madalina Gina