A Technique to boost career wellbeing
When facing challenges at work such as a missed promotion or a leaving a tough meeting, it’s easy to fall into the trap of thinking, "I’m not good enough" or "I’ll never succeed". Under these thoughts we start to feel defeated, stressed, unmotivated, and full of self-doubt.
Our core beliefs
are what keep us stuck in a negative emotion and inaction.
The way we think about challenges directly impacts how we feel and act.
This is the core idea behind the work of Albert Ellis, the founder of Rational Emotive Behavior Therapy (REBT).
As the path to success is rarely smooth, this becomes an important message for building career success and well-being.
Our thoughts shape our emotional well-being and career success.
A Solution:
By learning to challenge our negative beliefs, we can break free from destructive thinking patterns and instead create positive emotions and career well-being.
The ABCDE Technique:
The ABCDE technique is one of the key tools used in REBT to help individuals identify and disrupt those unhelpful thought patterns and replace them with healthier, more productive ways of thinking.
If you’re facing a setback at work, struggling to maintain motivation, or looking for ways to grow professionally despite obstacles, this technique can help you build the resilience you need to move forward.
Applying this technique doesn’t mean denying the gravity of difficult situations, but it does empower us to take control of how we respond.
We can’t always control external events, but we can control how we respond to them.
The Process, Step-by-Step:
A – Adversity
Start by identifying the adversity you’re facing. This is the event, situation, or challenge that’s causing stress, frustration, or self-doubt. In a career setting, it could be anything from a difficult conversation with a colleague, a missed deadline, or even feeling stuck in your current role.
Example: “I didn’t get the promotion I applied for.”
B – Beliefs
Next, take a moment to examine the beliefs you have about this adversity. These are the thoughts and interpretations you attach to the adversity. Often, we have negative or limiting beliefs that make the situation feel worse than it is. These beliefs can trigger stress, anxiety, or self-doubt.
Example: “I must not be good enough for the job. Maybe I’m not cut out for this role.”
C – Consequences
The consequences of these beliefs are your emotional and behavioral responses. When you hold on to negative beliefs, you’re more likely to feel anxious, discouraged, or resigned. This can lead to behaviors like withdrawing from opportunities, procrastinating, or giving up altogether.
Example: “I feel disappointed, demotivated, and want to give up.”
D – Disputation
Now, it’s time to dispute these irrational beliefs. Challenge the validity of your thoughts. Are they truly true? What evidence do you have to support them? What other interpretations can you come up with? What evidence do you have against this thought? By questioning your beliefs, you can replace them with more rational, balanced perspectives.
Example: “Not getting this promotion doesn’t mean I’m not good enough. There could be many reasons for it—timing, company needs, or perhaps I need more feedback on my performance.”
E – (New) Effect
The final step is experiencing the new effect—the positive emotional and behavioral changes that result from your more rational beliefs. After disputing your negative thoughts, you’ll feel more confident, motivated, and ready to take the next steps. This shift will empower you to approach challenges with a clearer, more positive mindset.
Example: “I feel empowered to learn from this experience, ask for feedback, and keep working toward future opportunities.”
how it can help you build success in your career?
Manage Your Emotions: By disputing irrational beliefs, you prevent negative emotions from taking control. Instead of spiraling into stress or frustration, you can keep your cool and stay focused on finding solutions.
Increase Confidence and Motivation: When you challenge self-doubt and replace it with rational thinking, you boost your confidence. You’ll feel more empowered to tackle new challenges and take on greater responsibilities at work.
Stay Focused on Growth: The ABCDE technique helps you see challenges as opportunities for growth. Instead of letting setbacks hold you back, you’ll view them as valuable learning experiences that help you get closer to your goals.
Bouncing Back from Setbacks: Everyone faces adversity at work—it’s part of the journey. The ABCDE technique gives you a framework to quickly rebound from setbacks, keeping your momentum going even when things don’t go as planned.
In summary:
If you are feeling stuck or discouraged, you can get started right away. Here’s a quick overview of the steps:
A (Adversity): Identify the challenge you’re facing.
B (Beliefs): Reflect on the negative thoughts (beliefs) you’re holding about the situation.
C (Consequences): How are these beliefs affecting your emotions and behavior?
D (Disputation): Challenge your beliefs. Ask yourself: Are they really true? What evidence do I have to support or counter them?
E (New Effect): Reframe the situation in a way that motivates you to take positive steps.
Looking for more Support?
If you’re looking to build your career and learn how to overcome challenges with clarity and confidence — I am happy to think along with you without any obligation, send an email or schedule a call.
In the meantime, take a look at the resources blog for more tools, reflections, and next steps.
