Reframe Self-Criticism

Understanding:

This thought shows 'all-or-nothing thinking' where not getting one promotion equals being 'a failure.' This harsh self-judgment ignores your many other qualities and achievements.

Cognitive Strategies:

• •Challenge the 'all-or-nothing' thinking: 'Not getting this promotion doesn't make me a failure; it means this particular opportunity didn't work out'
• •Look at the broader picture: 'What are other ways I've succeeded in my career and life?'
• •Practice self-compassion: 'What would I say to a friend going through this same disappointment?'

Behavioral Strategies:

• •Write down three accomplishments from the past year to counter the 'failure' narrative
• •Ask a trusted friend or colleague what they see as your strengths and contributions
• •Set one small, achievable work goal to rebuild confidence and momentum

Motivational Insight:

One setback doesn't define your worth or capabilities. Learning to speak to yourself with the same kindness you'd show a friend is a powerful skill that will serve you in all areas of life.