This continues our Cognitive approach to stress management . First step was to develop thought awareness
The second step is what we call Rational Thinking
The next step in dealing with negative thinking is to challenge the negative thoughts that you identified using the Thought Awareness technique. Look at every thought you wrote down and rationally challenge it. Ask yourself whether the thought is reasonable: Does it stand up to fair scrutiny?
As an example, by analysing your Stress Diary you might identify that you have frequently had the following negative thoughts or patterns, themes
- Feelings of inadequacy
- Worries that your performance in your job will not be good enough
- An anxiety that things outside your control will undermine your efforts
- Worries about other people’s reactions to your work
Starting with these, you might challenge these negative thoughts in the ways shown:
- Feelings of inadequacy: Have you trained and educated yourself as well as you reasonably should to do the job? Do you have the experience and resources you need to do it? Have you planned, prepared and rehearsed appropriately? If you have done all of these, are you setting yourself unattainably high standards for doing the job?
- Worries about performance: Do you have the training that a reasonable person would think is needed to do a good job? Have you planned appropriately? Do you have the information and resources you need? Have you cleared the time you need and cued up your support team appropriately? Have you prepared appropriately? If you have not, then you need to do these things quickly. If you have, then you are well positioned to give the best performance that you can.
- Problems with issues outside your control: Have you conducted appropriate contingency planning? Have you thought through and managed all likely risks and contingencies appropriately? If so, you will be well prepared to handle potential problems.
- Worry about other people’s reactions: If you have put in good preparation, and you do the best you can, then that is all that you need to know. If you perform as well as you reasonably can, then fair people are likely to respond well. If people are not fair, then this is something outside your control.
| Tip: If you find it difficult to look at your negative thoughts objectively, imagine that you are your best friend or a respected coach or mentor. Look at the list of negative thoughts and imagine the negative thoughts were written by someone you were giving objective advice to, and think how you would challenge these thoughts. |
When you challenge negative thoughts rationally, you will be able to see quickly whether the thoughts are wrong or whether they have some substance to them. Where there is some substance, take appropriate action. In these cases, negative thinking has been an early warning system showing where you need to direct your attention.
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