The ObservatoryThe grip of uncertainty
Separate what you can influence from what you cannot, and carry the rest a little more lightly
How it works
- What you don't knowWrite
- What is actually yoursList
- Worry without predicting disasterWriteChoose
A rumor about layoffs. An organizational announcement that keeps being delayed. A permanent position that never materialized. Uncertainty at work is rarely dramatic in itself. It is the waiting that wears you down. We st …
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Why does it work?
Separating what is influenceable from what is not is a central principle in CBT's handling of rumination and worry. Catastrophizing, automatically assuming the worst possible outcome, is a well-documented thinking trap in cognitive therapy.
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Think the thought through
Worry always bails out at the worst part and leaves you there. This time you follow the thought all the way, until it loses its force.
Exercise12 minThe boss and the power
Prepare the hard conversation upward, with a factual focus on what you actually control
Exercise10 minThe gentle return
A careful way back after sick leave, at your own pace, not everything at once