Dysfunctional Thoughts: 20180311 – Stressing Out on One Work

Situation

  1. One of my work that is currently having problem is making me stressed out.
  2. I feel annoyed, angry, frustrated and affecting the daily mood for several days till now

Emotion – Pre

  1. Frustration – 80%
  2. Anger – 80%

Automatic Thoughts

  1. I can’t solve this problem – Personalization
  2. They are so stubborn and irrational – Generalization
  3. I can’t talk to them – Generalization
  4. I can’t make them understand and cooperate with me – Mind reading, Generalization
  5. This will affect the project long term sustainability

Rational Thoughts

  1. This is team problem, I have my team, other stakeholder that are supportive
  2. They actually accomodative on several things, but some things that we do might be not what they expected to be. Need to align expectation and action plan
  3. I can always talk to them, I just need to arrange the schedule, maybe also with all related stakeholder, but I have to resolve one on one first before going to team discussion
  4. They can be cooperative but we need to find some commonground, I need to spend significant effort to identify what that is and align our work in it

Emotion – Post

  1. Frustration – 20%
  2. Anger – 5%

Cope

  1. People problem really have a heavy impact on me, I need to think in terms on people problem, not on technical problem solving which can be solved in mind only without communication.
  2. People problem need communication period!
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Dysfunctional Thoughts: 20180308 – On Working everything By myself

Situation

  1. I feel I need to it myself, the others are too slow or will work unsatisfactory
  2. So I will take over the work myself or get frustrated and anxious waiting for others

Emotion – Pre

  1. Impatient – 90%
  2. Distrust – 70%

Automatic Thoughts

  1. Only I can do the best work – overgeneralization, magnification
  2. Others won’t or will be hard to understand what I want – overgeneralization
  3. They are too slow – overgeneralization
  4. I can’t produce fastly – all or nothing
  5. My work won’t be upto the standard – all or nothing
  6. Others will look down on me due to slow or poor quality – all or nothing, personalization, magnification

Rational Thoughts

  1. I am not the best, other can also produce better than I
  2. I became slow when I work everything by myself
  3. I must pick my task and enforce accountability and standards
  4. I need a routine to explain, make sure they understand and review

Emotion – Post

  1. Impatient – 40%
  2. Distrust – 40%

Cope

  1. Routine to explain, confirm and review periodically (not upon finish only)
  2. Prioritize

Dysfunctional Thoughts: 20180308 On not following Through Plan

Situation

  1. I have created plan and spend significant time and effort but then after plan completed, I feel reluctant to execute it.
  2. I liked the plan and feel accomplished on it but don’t want to do it or having doubt

Emotion – Pre

  1. Reluctance – 80%

Automatic Thoughts

  1. That is a good plan, well thought off, but I’m not sure it will pull off – All or nothing
  2. There are so many other aspect that can came through and break the plan – generalization, mind reading
  3. I will fail and the plan become useless – mind reading
  4. At least my accomplishment is create a good and reasonable plan – that is my success, and I don’t want to “risk” fail by executing it – all or nothing

Rational Thoughts

  1. There are no perfect plans but only executable plan, and its good enough compared to no plan at all
  2. Anything can happen that can ruin the plan, but not doing the plan is almost sure thing to let things go to chaos
  3. Fail is ok

Emotion – Post

  1. Reluctance – 50%

Cope

  1. Remember not doing anything is a sureway to chaos and not improving
  2. Great work didn’t get completed by doing nothing

Dysfunctional Thoughts: 2017 03 08 – On Sick and Tired of These

Situation

In the middle of some hard tasks, I exclaimed within “I’m sick and tired of these s#*!#” and then went browsing or other distractions

Emotion – Pre

  1. Frustrated – 80%
  2. Helpless – 60%

Automatic Thoughts

  1. Why is this happening to me? Personalization
  2. It’s so hard to solve and so many uncertainties. Magnification
  3. Are there no one or thing that can help me out? Overgeneralization
  4. I have to solve this my self again. Overgeneralization
  5. Why do I have to do everything by myself. Personalization and mind reading
  6. I want a strong team work that support each other and solve problems.

Rational Thoughts

  1. These are just ordinary problems in business and life, nothing new it’s just your emotional coping skills challange to pass
  2. It’s not rocket science, I can try some techniques on top of my existing tecniques, it won’t have 100% success ratio, but above 50% is already a good bargain, and I am honing for sharpening the skills that work. It’s fun
  3. I have my team and I need to let them step up and be accountable, I am counting on them to pull things through, they might be even challanged and feel appreaciated

Emotion – Post

  1. Frustration – 20%
  2. Helpless – 30%

Cope

  1. Just think how others are doing it and doing it successfully? Don’t underestimate but widen horizon of alternatives and think which might work
  2. Bring your team and share the problem, ask them and assign tasks, make sure to personally assign, state expectation and be supportive.
  3. Have team to solve things out.

Dysfunctional Thoughts: 20170822 – On Winners and Losers

Situation

I label myself as losers, when comparing with others’ performance and became lethargic

Emotion – Pre

  1. Worth less – 85%
  2. Envy – 70%

Automatic Thoughts

  1. I am worth less than others: all or nothing
  2. My hardwork are meaningless: all or nothing
  3. It should be better to do nothing instead of losing: all or nothing, emotional reasoning
  4. I better enjoy myself doing nothing instead of hardworking and losing out: future

Rational Thoughts

  1. I don’t have everything, and don’t need to have everything to be worthy, when I feel enough and can enjoy seeing others succeed is really a blessing
  2. I enjoy my hardwork and their results, and even sometimes their failures are also enjoyable, I learnt in working hard
  3. Doing nothing is not an ounce enjoyable, I enjoy working, without the stress would be better, but I can’t always got what I want, it’s part of the package
  4. Enjoy the work and the results, accept others success as part of enjoyment. I am to be happy with what I am, happy in improving and working and happy in seeing others getting happiness.

Emotion – Post

  1. Worthless – 20%
  2. Envy – 10%

Cope

  1. I’m here to be
    1. happy of my life given by God,
    2. happy to be working,
    3. happy to be enjoying result of my work,
    4. happy to make others happy,
      1. happy `ato see others gaining happiness

Dysfunctional Thoughts: 2018 02 22 – On People Leaving

Situation

One of my team leave and I feel sad and hopeless

Emotion – Pre

  1. Sad – 90%
  2. Worthless – 80%

Automatic Thoughts

  1. I fail on keeping my team onboard: generalization
  2. I am a failure: magnification, all or nothing
  3. I am worthless: emotional reasoning, personalization
  4. I’ll have a miserable life: futurist, magnification

Rational Thoughts

  1. It’s ok to be sad when people leaving, in this case, it’s for a better place and opportunity, good for them and I wish them well
  2. I don’t fail on keeping relationship, though the business is in challenging condition right now, it’s just opportunity conditions
  3. People can’t be around forever, but I still maintain good relationship and it’s selfish to ask for that.
  4. My self worth have nothing to do with this, it’s not all about me, it’s about everyone involved
  5. Their life will go on forward and I hope them for the best, and so do I, I’ll keep on going forward and see the experience and relationship as good memories to keep, not just work related.

Emotion – Post

  1. Sad – 50% but it’s ok it’ll subside in time
  2. Worthless – 0%

Cope

  1. I can’t cope with being sad when people that I have connection with, leave. I can only receive, let the sadness subside, let go and wish them best of life
  2. For feeling worthless: just do this routine

Dysfunctional Thoughts: 2018 02 21 – On Failed Confrontation/Negotiation

Situation

The discussion ended wihtout achieving my goal and I felt lethargy like

Emotion – Pre

  1. Helpless – 90%

Automatic Thoughts

  1. I fail in this negotiation – all or nothing
  2. I am not good enough to solve them – generalization, personalization
  3. I am incompetent – magnification
  4. People won’t appreciate me – emotional reasoning
  5. I’ll be useless and without meaning – emotional reasoning

Rational Thoughts

  1. We got some things through so it’s not a total loss, and we win some and lose some in any discussion/confrontation/negotiation.
  2. I hit some and I miss some so celebrate on what hit and learn from what I missed
  3. Some problems are beyond my control so that’s all there is. Whether people appreciate or not appreciate me are beyond my control and I shouldn’t base my life on it
  4. I am useful in some area of life in running the company, day to day operation, building the team and I’m work in progress and I learn. Couldn’t expect more out of me, learn, do and share.

Emotion – Post

  1. Helpless – 10%

Cope

  1. I win some and lose some, I can learn more and the condition couldn’t be better

Dysfunctional Thoughts: 2018 02 18 – On Expectation on Children

Situation

Anger, disappointment and contempt when dealing with children with performance under expectation, the thoughts leads to negatives actions, subtle and front action

Emotion – Pre

  1. Disappointment: 80%
  2. Anger: 85%

Automatic Thoughts

  1. Why can’t he figure that out after being … ? (Explained, trained several times, repeated, …) – Control, Generalization. Magnification
  2. How can he cope later when he grow up and performing sub par? – Crystal Ball?
  3. If he fail then I failed? – Personalization
  4. Why should he succeed? We should all succeed, we as me and my family – Should?

Rational Thoughts

  1. Generalization
    1. He did understand other fields, just not strong on the logic field
    2. He did understand after several repetition on those fields he is not accustomed with, he got good grades after trying so hard
    3. He did try to learn and even show self correcting on his failures
    4. He is strong in memorizing languages and had extensive vocabulary, relentless effort are a big PLUS
    5. He is tidy and clean and follow rules
  2. Magnification
    1. Just several fields not all of them, there are so many aspects of life where people even succeed, 90% of them are not logic type and have stellar performance but manage to pull through life
  3. Control & Personalization
    1. By being angry and try to control him, I won’t change him, I just force him to do things which are not effective
    2. His life is his life, I can only support and spend effort on training and directing him, the rest is his will and decission
    3. His performance whether good or bad doesn’t affected me directly, though it would make me proud if he can do great things, but even if he failed then it is okay, human and myself failed from time to time and it is the get up and try again that matters not just the ups nor the down
  4. Should
    1. I can’t even guarantee my own life will be successful, how can I guarantee others, even though I care for them, they are beyond my control.
    2. What is the measure of success that I want him to achieve? Smart, eloquent, bright, witty? He have some of them but not the others, myself included, the other kids included. Success when I can understand about myself and grow myself, developing on strength and reducing weakness are nice to have but it should be #999, #1 is exploring strength and #2 cultivating strength

Emotion – Post

  1. Disappointment: 0%
  2. Anger: 0%

Cope

  1. #1 Eye in on strength and spend the largest effort on cultivating them
  2. Appreciate him as a person with multidimensional capacity and whole wide of fields are open before him
  3. #999 – On weaknesses tolerate and perform the routine for repetition, don’t sweat it, different people have different way some fast some slow, some repeat

Dysfunctional Thoughts: 2018 02 08 – On Pressuring Employee

Situation

  1. I am reluctant in pressuring my team to do what I want, I currently monitor and tell them if they missed their job, but I feel can’t fully give them accountability for their job and this hinder my effectiveness also.
  2. My way of pressuring them is by questioning them whether they have do that, but it became overwhelming and if I missed them some works not get completed.
  3. Should I be more assertive and clear in assigning responsibility/accountability and demand quality work, instead of micro managing
  4. I don’t want they to feel bad or think me as bad and pushy

Emotion – Pre

  1. Frustrated – 70%
  2. Angry – 60%
  3. Overwhelmed – 70%

Automatic Thoughts

  1. The don’t have a sense of responsibility like I do: mind reading, overgeneralization
  2. They will resign if they are overwhelmed: mind reading

Rational Thoughts

  1. People can take up the challenge if they are given the opportunity and have clear understanding of their responsibility and guideline of how to do it
  2. Not all people resign when given responsibilities, some flourish and some may not and will resign. Resign is an acceptable solution in the case of the later.

Emotion – Post

  1. Frustrated – 20%
  2. Angry – 0%
  3. Overwhelmed – 10%

Cope

  1. Create organisation chart and guideline,
  2. Document and communicate to all related parties
  3. Review based on responsibility and result
  4. Need to reprogram habit of micromanaging, by doing routineĀ 5x simulation of Stop Reacting with Micromanaging and switch to
    1. Whose Responsibility is it
    2. Did they know it is their Responsibility: Let them Know and Set Expectation – Communicate to all related parties (operator and manager)
    3. Did they know how to Solve it: Give the guideline and pointer on how to do it to all related parties (operator and manager)
    4. Make sure Responsibility and Guideline are documented.

Dysfunctional Thoughts: 2018 02 08 – On Internal Project VS Client Project

Situation
1. I can deliver and feel in control when working on client projects, I can focus on what to do and accomplished them within time and resource
2. I felt overwhelmed for our own internal project, feel paralyzed when looking the big works that needed to be done

Emotion – Pre
1. Overwhelmed 80%
2. Anxious 70%

Automatic Thoughts
1. My work should be perfect because its my own, while client project are objective oriented. All of Nothing
2. I have to do everything myself and think of the big plan upto the smallest detail. Control. Should
3. I have only a very limited time and a lot of work.
4. If I don’t do them all the result are lackluster. Discarding positives.

Rational Thoughts
1. My work should also be objective oriented, there is no such thing as perfect work
2. I don’t have to work on everything, I can trust and delegate to others, I have the resources to delegate or hire what I need. I can focus on critical aspect and maintain focus and results evaluation. Thats how big work get accomplished. I can still work on the critical if I have the time and want to
3. I can’t expect everything to work perfectly and they didn’t have to, but the critical spot should be laser focused, my challange is to identify, focus and pivot as necessary
4. People around me are better on others things that I am not good at. They even can surpass me anytime

Emotion – Post
1. Overwhelmed 40%
2. Anxious 40%

Cope
1. Objective oriented and use time constraint
2. Focus on critical and delegate others
3. Planning and evaluation routine
4. Provide time to do some critical works