A|E|C Industry insights

A Healthy Headspace

Renovating your mind through positive thinking habits and deconstructing cognitive distortions

In today’s built environment, keeping a positive mindset in the workplace can be a challenge. Whether you are battling Imposter Syndrome, struggling to manage an intense workload, or having difficulties connecting to your team, negative thoughts can easily run rampant and affect your work satisfaction. How can we tackle intrusive thoughts that disrupt our confidence and productivity in the workplace?

First things first, we must identify what the errors, or cognitive distortions, in our thinking patterns are. Recognizing our negative thoughts and differentiating the different types of thoughts that exist gives us the ability to be more strategic and intentional in our approach to combating negative thought patterns. The American Psychological Association defines cognitive distortions as “faulty or inaccurate thinking, perception, or belief.” In other words, they are thoughts that are irrational and not entirely reality-based. Cognitive distortions can lead one to feel a lack of confidence, low self-esteem, anxiety, and even depression. Additionally, these conditions can be a hindrance to an individual’s engagement and performance in the workplace.

So, what do these cognitive distortions look like and how do we overcome them? Let’s take a closer look. There are several types of cognitive distortions. Using the case of Imposter Syndrome, let’s unpack three examples of some negative thought types that can be associated with it.

All-or-Nothing Thinking – thinking about yourself or the world in extremes and unable to see the gray areas.

Example: “My peers are performing better than I am. My billability is not as high as it should be. I am dragging the entire firm down because my billability is not as high as my peers.”
Why It Is a Problem: There are several factors that can contribute to differences in performance. In the example above, the individual may be at a different stage of their career or have a shorter tenure which is impacting their work results. There could potentially be certain skills or knowledge that they still need to develop to support their career growth. Instead of acknowledging that they may be in a growing period, the individual only labels themselves as a “success” or a “failure,” without recognizing that growth can be a success in and of itself. All-or-Nothing thinking limits our assessment of our position from a holistic perspective. It impedes our ability to evaluate all the possible solutions to the challenges we face.
How to Combat It: Take a moment to pause. Write your negative thoughts down and ask yourself the questions: “Why do I feel this way? What factors (internal or external) are contributing to these thoughts/feelings? What will it take to alleviate what I am feeling?” Having a clearer understanding of what you are thinking and feeling, as well as why that is, will allow you to identify actionable steps to improve your situation circumstances Approach your situation with a growth mindset. Reflect on your strengths, examine areas that you can improve, and set small goals to help increase your confidence and enhance your overall sense of achievement.

Discounting the Positive – dismissing your accomplishments.

Example: “My supervisor is only telling me that my concept design and renderings are great to make me feel better about myself.”
Why It Is a Problem: If you are not able to recognize your strengths, then how can you measure your success? Focusing only on your flaws and not acknowledging your strong suits can have detrimental effects on your mood, causing feelings of stress, depression, and low self-worth. If left unresolved, this negative thought pattern could lead to greater disconnection from peers and to lower work productivity.
How to Combat It: Keep a running log of your achievements. Make notes of what you did and how you completed your tasks. Whenever you have moments of self-doubt, read through your list to remind yourself how awesome you are! Add a “Happy Folder” to your email inbox and save positive messages from colleagues and clients. Write down affirmations on post-it notes or notecards and pin them onto your computer monitor or desk.

“Should” Statements – a pre-existing notion that you should or should not behave a certain way or that things must be done a certain way. There are three different categories of “should” statements: self-directed (imposed onto self), other-directed (imposed by others), and world directed (imposed onto others).

Example: “I should be better at utilizing Revit. I must be able to produce more designs efficiently.”
Why It Is a Problem: Like All-or-Nothing thoughts, “should, ought, and must” statements are a polarized way of thinking that can lead to feelings of guilt, shame, frustration, fear, and doubt. In the example above, the individual is at a crossroads. They feel that if they speak up, then it may lead to a negative response from others. However, if they do not express their opinions, then they may experience feelings of regret or resentment for not contributing their ideas.
How to Combat It: In this scenario, it is beneficial for the career professional to do a cost-benefit analysis. Ask yourself: What are the risks associated with speaking up? What are the consequences of not saying anything? In the long run, which of these outcomes is going to have the biggest impact on the career professional? Try reframing your “should” statement into a more productive thought. For example, “I want to be a more efficient designer and improve my Revit capabilities. I am going to set goals and lean on my peers/mentors to support me in improving my skills.”

Changing our thinking patterns is no easy feat, but reframing negative thoughts in a positive light can yield more positive results in the long run. Our thoughts, attitudes, and beliefs play a key role in how we show up and behave in our work environments. Taking the time to reflect and identify the negative thoughts that plague us helps us to differentiate between what is in our control versus what is not. This clarity empowers us to feel more confident in our abilities, to be more intentional in our decision-making, and to leverage our strengths to their fullest potential. So, to you dear readers, I pose the question: What thoughts can you reframe to incite positive changes in your career?