Reality Reboot: Addressing Inadequacy at Work

Alright, let's get to work on your 'Reality Reboot'. That feeling of inadequacy is tough, but we can definitely reframe it. Using the Cognitive Cartography framework, we'll dissect this situation and build some powerful counter-statements.

1. Identify the Trigger: The trigger is your boss's criticism during the team meeting. This event sparked the cascade of negative thoughts.

2. Unpack the Belief: The underlying belief seems to be: "If I receive criticism, it means I'm not good enough and I'm going to lose my job." This belief links criticism directly to worthlessness and job security.

3. Reframe and Rewire: Now, let's craft some reframing statements to challenge that negative belief:

"Criticism is a part of growth. It doesn't define my overall worth or competence. It's an opportunity to learn and improve."

"One instance of criticism doesn't mean I'm going to be fired. My boss is providing feedback, and it doesn't negate my past successes and contributions to the team."

"Even highly competent people receive criticism. It's a normal part of the workplace dynamic, not a reflection of inherent inadequacy."

"I choose to view this criticism as a stepping stone, not a roadblock. I will actively seek clarification and use it to enhance my skills and performance."

"My value is not solely determined by my performance in one meeting or project. I bring a range of skills and qualities to the team, and I am capable of learning and adapting."

Repeat these statements to yourself, especially when you feel those negative thoughts creeping back in. Over time, this will help rewire your thought patterns and build a more resilient, balanced perspective.