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Rational Emotive Behavior Therapy
Usefull ABCDE model to help you to change your irrational beliefs
A
Received an important project and need to report to leaders and colleagues, feeling anxious
B
If I perform poorly, everyone will think I am incompetent Leaders will be disappointed in me, and it may affect my career prospects I must be perfect, otherwise it will be a disaster
C
Intense anxiety Feeling low Becoming more indecisive at work Efficiency decreases, reinforcing worries about my abilities
D
Does performing poorly mean I am incompetent? Everyone has times when they do not perform well, and this does not mean their overall abilities are lacking Leaders care more about the completion of the project than small mistakes made during the presentation. Making mistakes is an opportunity to learn and improve It is impossible to be perfect. Pursuing perfection only increases pressure and affects performance
E
Anxiety decreases, understanding that there is no need to pursue perfection, just do my best Focus on the core content of the project, not on minor mistakes Confidence gradually returns, and sleep quality improves