As developers, we're used to solving problems. We can learn all the languages, tools, patterns, frameworks, and hacks we need to tackle any technical problem. But what happens when we face problems that are less technical and more personal? No matter what our skills and training, procrastination and perfectionism can hamper our productivity, impostor syndrome can limit our opportunities, and mishandling criticism can stall our growth. What tools do we have to face these? Cognitive behavioural therapy (CBT) is based on the idea that our thoughts influence our emotions so we can change how we feel and act by changing how we think. From this simple starting point, this talk will teach you how to apply practical CBT principles and techniques to help weed out the distorted negative thoughts that cause many of these challenges so you can get on with being a happy, healthy developer. Previous versions of this presentation have been given at HamOnt.js in October 2016 and as "Developer, Heal Thyself" and at CreateInTO in March 2017. This version was presented at Peers Conference in April 2017 and at Web Unleashed in September 2017.

1. DebuggingOurFeelings
@jamiestrachan

2. Cognitive
Behavioural
Therapy

3. Experiences Responses

4. Experiences Responses
Thoughts

5. “There is nothing either good or bad,
but thinking makes it so”
Hamlet (act 2, scene 2)

6. Experiences Responses
Thoughts
We can change how we feel
if we change how we think

7. Experiences Responses
Thoughts
Input Output
Code

8. Experiences Responses
Thoughts
Input Output
Code

11. Experiences Responses
Thoughts
Input Output
Code

12. Experiences Responses
Thoughts
Input Output
Code

19. Testour outputTrustour feelings

20. Emotional Reasoning

22. Don’t trust your feelings
Test your feelings

23. Feelings should be: • Positive

24. Feelings should be:
• Helpful
• Reasonable
• Rational

25. Mind Reading

26. All-or-Nothing Thinking

27. AntiperfectionismSheet
Task Effectiveness Satisfaction

28. AntiperfectionismSheet
Task Effectiveness Satisfaction
Submit pull request 60% 85%
Demo to client 40% 80%

29. Testing helps identify problems
but doesn’t fix them

48. Experiences Responses
Thoughts

49. Experience Thoughts

50. Labeling

51. Magnification and Minification

52. Disqualifying the Positive

53. Accepting a compliment:
1. Pause
2. Say “thank you”

55. 1. Test your feelings
2. Get your thoughts out of your head
3. Get help
We can change how we feel
if we change how we think
@jamiestrachan