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Imposter syndrome is rampant among tech workers and there are so many ways that we put ourselves down and minimize our own accomplishments without even realizing it - and shame is a powerful and dangerous emotion. But everyone makes mistakes and in fact, making mistakes and learning from them makes us smarter! The tenets of cognitive behavioral therapy suggest that these kinds of harmful thought patterns are automatic, ingrained in us from years of practice. This talk will help you identify some of those thought patterns so you can challenge them and reframe them in healthier ways!
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The video titled "Reframing Shame & Embracing Mistakes," presented by Jamison Hampton at RubyConf 2021, tackles the powerful emotions of shame and imposter syndrome experienced frequently by tech workers. The speaker emphasizes how shame, being tied to our self-identity, can undermine self-worth more profoundly than guilt or embarrassment. Key points discussed in the talk include: - **Shame vs. Guilt**: Unlike guilt which relates to specific actions, shame is about who we are as individuals, making it difficult for people to admit mistakes. - **Learning from Mistakes**: Mistakes are vital for growth; everyone, including seasoned professionals, starts as a learner. Sharing mistakes normalizes them and fosters a supportive environment. - **Case Study of GitLab Incident**: Jamison discusses a significant outage experienced by GitLab in January 2017, attributing it to the accidental deletion of a primary database. The incident is highlighted not only as a challenging event for the individual involved but as a valuable lesson for the whole team. GitLab's culture of blamelessness and transparency is presented as a successful model for handling mistakes. - **Cognitive Behavioral Therapy (CBT) Techniques**: The speaker introduces CBT strategies that can help individuals reframe negative thought patterns, such as recognizing automatic thoughts and cognitive distortions. Techniques like cognitive reframing encourage individuals to view situations in a more balanced and constructive manner. Some significant concepts include recognizing automatic thoughts, evaluating evidence for negative beliefs, and practicing self-compassion. The speaker illustrates various cognitive distortions, such as all-or-nothing thinking, catastrophizing, and mind reading, providing examples of how to reframe these negative thoughts. In conclusion, Jamison emphasizes the importance of creating a culture in the workplace where mistakes are openly discussed, which can normalize the experience and reduce shame. They remind the audience that all of their accomplishments and mistakes contribute to their current selves, promoting a kinder self-perception. Learning to reframe the narrative around mistakes allows tech workers to build resilience and develop healthier work ethics.
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