Yesterday, I had my second annual review at work.
Last year, my first review helped me, big time. My anxiety about being at work went waaaay down. I let go of self-doubt, self-criticism, and all sorts of cognitive distortions, like Comparisons, Mind Reading, and Negative Filter :
Negative filtering (also known as “Disqualifying the positive”).
This is when we focus on the negative, and filter out all positive aspects of a situation. For example, you get a good review at work with one critical comment, and the criticism becomes the focus, with the positive feedback fading or forgotten. You dismiss positives by explaining them away — for example, responding to a compliment with the thought, “They were just being nice.”
It’s interesting that the example of negative filtering, above, is a work review. And here’s the deal: my first review had no negative comments. Not one.
So I really let in all that positive feedback and compliments last year. And it made a huge difference.
Essentially, that first review was a healthy, mega-dose of Reality Testing:
Reality testing. Ask people questions to find out if your thoughts and concerns are realistic or true. This is a particularly effective response to the distortion of mind-reading.
It was an antidote for my negative self-talk, fears, projections, and other unhelpful thoughts I was having about work.
This year’s review focused more on Ways I Could Improve. And there was a thing, or two, about that review which I could — if I chose — use as a negative filter. I could maximize the “negative” and minimize the huge number of positives that were there.
But I’m not. Instead, I am letting in all the amazing, positive comments I got, from people I respect, a lot.
And, again, it’s making a big difference.
I feel more alive, secure, and eager to go into work this morning. I feel confident that — no matter what challenges arise, no matter what mistakes I inevitably make — I will do a good enough job.
My passion and love for my work is unhindered, this morning, by any dread, guilt, or anxiety.
And nothing has changed, people, about my work situation.
The only thing that has changed is this: Today I know some beautiful details about how my work is appreciated.
Before I came to this job, I worked at a place where I also loved what I did. However, I received only a couple of formal reviews during the twelve years I was there. I still got positive feedback and encouragement from wonderful people, but I didn’t get that bracing mega-dose of appreciation…. until I left.
And those Goodbye Appreciations were, again, an incredible remedy for what ailed me.
Here is the point I want to make this morning:
I know it helps me, in so many ways.
It helps me do a better job.
It helps reduce my anxiety.
It helps me express myself, more strongly.
It helps me feel more comfortable, exactly where I am.
And instead of feeling like I have to be a Kingpin to succeed, I feel more connected to my team:
(Seen yesterday, as I walked away from a Good Day’s Work.)
Thanks to my teams at work, to people whose work includes dressing up like giant objects like teeth or bowling pins, to yearly reviews, and to you.