Irrational Thoughts

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Project Management

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Qassim University

College of Engineering

Civil Engineering Department

Submitted by :

Abdul-Aziz Al-mohaimeed

Submitted to :

Assoc.Prof.Dr.Tomas Ucol Ganiron


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IntroductionIrrational beliefs lead to faulty thinking, unhealthy feelings and

unhelpful behaviors.

Burnout happens when people who have previously been

highly committed to a job lose all interest and motivation. Sadly,

this can spell the end of a successful career.

This section explains what burnout is. It then helps you to

recognize the warning signs in yourself, shows you how to avoid

it, and helps you to know what to do if you have already burned

out.

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IRRATIONAL THOUGHTS

A lot of us suffer from irrational thinking which can

affect our lives in a dramatic way.

It can separate the successful people in life from the

unsuccessful ones

It can mean the difference between loving someone and hating

someone

It can be the difference between peace and war.

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The A-B-Cs (or A-C-Bs) ofEmotion

AActivating Event

CEmotional Consequences

Emotional reaction, presumably caused by irrational thinking

BBeliefs

Usually irrational if dealing with negative emotions

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Ellis Core Irrational Belief

It is awful, terrible, and catastrophic when things are not the

way that I demand that they be.

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Other Common IrrationalThoughts Its a dire necessity for an adult to be loved by

everyone for everything he or she does.

One should be thoroughly competent, successful, and

achieving in all possible respects.Certain people are wicked and villainous when they

do not behave as I demand they should, and for this,they should be punished.

If something is threatening, I should be terribly upsetabout it.

Musts and Shoulds

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Possible Stress ReducingThoughts I may not like this situation, but I can certainly

stand it.

Unfortunately, people dont always behave theway I want them to. Thats the way it goes -no use getting upset.

I dont have to be perfect. I can makemistakes too.

I dont have to please everybody. Life is too short to let things like this make memiserable.

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Analyzing Thoughts and Feelings

Activating Event What happened? Describe the event.

Emotional Consequences How did you feel when the event occurred? What was your emotional response?

Beliefs What were you thinking? What were you telling

yourself? Was any of this irrational?

Dispute Counter what you told yourself. What is a more

productive thing to think?

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Self-Instructional Training:Anticipatory Stage

This will be frustrating. Just plan on how you can keep your

cool and deal with it without blowing up.

No negative self-statements. Just think and plan rationally

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Self-Instructional Training:Impact Stage

One step at a time. You can handle this.

Just relax and think clearly.

Keep your cool. No need to loose your tempter. Relax.

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Self-Instructional Training:Post-Impact Stage

Those damn ideas. Theyre the problem. When you controlthem, you control your anger.

Go back over what you did. What worked and what can be

done better next time? Way to go! Its getting better every time. Youre controlling

the anger instead of it controlling you.

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Burnout Defined

The psychological, emotional, and sometimes physical

withdrawal from an activity in response to excessive stress or

dissatisfaction.

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The Four Stages of Burnout

1. Physical, Mental and Emotional

Exhaustion

2. Shame and Doubt

3. Cynicism and Callousness

4. Failure, Helplessness and Crisis

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Burnout Stressful, intense and hectic work Burnout

Burnout is preventable by adopting workplace strategies

that reduce the negative stress, make work more meaningful

and less mundane and repetitive, and reward good

performance, among other practices.

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Symptoms of Burnout Low motivation or energy Concentration problems

Lack of caring

Disturbed sleep Physical and/or mental

exhaustion

Lowered self-esteem

Negative affect

Mood changes/swings

Substance abuse Changes in values

Emotional isolation

Increased Anxiety

Impaired performance

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Personal Factors Contributingto Burnout

Extreme dedication to work or profession

High trait anxiety

Perfectionist or unrealistic goals

Type A personality

Too flexible or rigid in coping skills

Non-discriminating locus of control Feeling isolated and lonely

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Coping with Burnout:The Process

Awareness of the Problem

Taking Responsibility for Changing the situation and/or

Yourself

Discriminating the Changeable from the Unchangeable

Developing New Strategies and Coping Skills

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Coping With Burnout:Specific Recommendations

Examining Coping Patterns

Goal-Setting and Clarifying Priorities

Acknowledging Vulnerabilities Compartmentalizing Work and Non-work

Decompression Time/Time Off

Maintaining Physical Fitness

Building Social Support

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Coping With Burnout:Specific Recommendations

Challenging/Changing Maladaptive

Attitudes and Beliefs Using Burnout to Promote Personal

Growth

Learn Mental Coping Skills

Choose to Have Fun

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For ExampleRegistered Nurse: Physical symptoms

Emotional symptoms

High stress + lack of groupcohesiveness = horizontal violence

in errors in decision making

of team work and group cohesiveness

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For ExampleOn the Patients: time at the hospital

Higher morbidity rate

falls, complaints, infections, pressure sores

medication errors

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Summary of burnout Burnout is a phenomenon that occurs when work is nolonger meaningful to a person.

Burnout results when individuals experience increasing

amounts of negative stress.

Period of prolonged stress

Wearing down and wearing out of energy

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Conclusion Irrational beliefs lead to faulty thinking, unhealthy

feelings and unhelpful behaviors.

Burnout..prolonged stress, out of energy,

exhaustion from excessive demands, overload.

Chronic stress leading to burnout

Feelings state accompanied by an overload of stress.

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Thank you

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Irrational Thoughts

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