Debugging our Feelings

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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.

Technology

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

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

Experiences Responses
Thoughts
Input Output
Code

Don’t trust your feelings
Test your feelings

Feelings should be:
• Helpful
• Reasonable
• Rational

AntiperfectionismSheet
Task Effectiveness Satisfaction

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

Testing helps identify problems
but doesn’t fix them

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

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

Presented at Web Unleashed 2017. More info at www.fitc.ca/webu Presented by Jamie Strachan, Info-Tech Research Group Overview As developers, we’re used to solving problems. We can learn all the frameworks, tools, and techniques we need to tackle any technical challenge. But when the problems we face aren’t in our code but are in our head, what tools do we have then? Cognitive behavioural therapy (CBT) is based on the idea that our thoughts determine our emotions so we can change how we feel by changing how we think. While CBT is generally used to treat mental disorders like depression, it can also be effective in dealing with more common challenges like procrastination, perfectionism, impostor syndrome, and handling criticism. Drawing on basic programming concepts, this talk will teach you the foundations of CBT and practical techniques you can use to help correct the distorted negative thoughts that can prevent us from doing our best work. Objective Learn what cognitive behavioural therapy is and how you can apply it to challenges in your own work. Target Audience This talk is aimed at developers of all skill levels. Five Things Audience Members Will Learn What cognitive behavioural therapy (CBT) is Why the model it offers fits so well with our developer mindset Some common mental traps we fall into that distort our feelings How to test whether our responses are helping us or holding us back How to turn a piece of paper into a powerful debugger for our thoughts

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