Think about something new your company needs and come up with a plan to develop it. For example, raise your hand for a project that is out of your comfort zone. Take advantage of your current situation to volunteer for tasks you don't normally perform. This will enhance your career growth and make you more marketable if you decide to leave your job. You could also learn about new technology and software your industry is using, even if you don't currently use them in your position. Think about what skills could make you more effective in your industry and consider taking an online course or webinar to learn more about them. ![]() Identify three things you can add to your skill arsenal and work toward developing those competencies right away to both feel more challenged now and be prepared later when it's time to start searching for a new job. To make the most of your current job, create a plan for obtaining the skills and experiences available at your organization that will help you in the future. If you're no longer challenged, can you decrease your reliance on a skill you use frequently and take on tasks that require you to use a strength you enjoy more? ![]() You can figure out how to improve your efficiency and ensure you're focusing your attention in the right areas. This can help you see how long it really takes you to accomplish each task you're required to perform. Are there any steps you can take to make those shifts?įor example, if you think that your job is too easy, try tracking your hours. Most importantly, you’ll have tools that you can continue using well beyond the end of therapy.Think about the top five things that would need to change at your current position to achieve more professional growth. You will be more prepared to handle life’s demands. You can overcome DepressionĪt the end of your counseling treatment for depression, you’ll walk away with a restored sense of worth. We will develop a plan that is best for you. We will explore your past including your earliest attachments and relationships. We’ll discuss your symptoms, triggers and causes. Making a commitment to yourself and forming an alliance with a professional therapist can help with gaining insight and making changes. Taking the first step is always the hardest. The longer you avoid or repress your feelings, the more likely you are to experience anxiety or depression. Sometimes we develop coping methods to escape negative feelings, criticism, shame, guilt, or other discomfort. Soothing with too much food, drink, or TV? The things that help the most are the things that are the most difficult to do. Everyone must be laughing at me!”)ĭepression recovery can feel like a Catch-22. Trying to act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead-end job forever.”)Įmotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. Jumping to conclusions – Making negative interpretations without actual evidence. I’m an idiot.”)ĭiminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”) (“I got the last question on the test wrong. ![]() ![]() Noticing the one thing that went wrong, rather than all the things that went right. The mental filter – Ignoring positive events and focusing on the negative. Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I had a bad date, I’ll never find anyone.”) Here are some of the ways depression can influence how you think about others, yourself and your life:Īll-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If everything is not perfect, I’m a total failure.”) What are some things to watch for if I’m depressed?ĭepression is an illness that changes how you think.
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