Code Review Anxiety Workbook
  • Introduction
  • Authorship & Licensing
  • Part One: Understanding Code Review Anxiety
    • What is Code Review Anxiety?
    • How can we manage Code Review Anxiety?
  • Part Two: Managing Code Review Anxiety
    • Step 1: Create Awareness
    • Step 2: Reduce Physiological Arousal
      • Temperature
      • Intense Exercise
      • Paced Breathing
      • Progressive Muscle Relaxation (PMR)
      • Checking the Impact
    • Step 3: Challenge Biased Thoughts
      • Identify Negatively Biased Thoughts
      • Challenge Negatively Biased Thoughts
      • Replace Negatively Biased Thoughts
      • Checking the Impact
    • Step 4: Proactively Engage
      • Asking like a DEAR
      • Reviewing to GIVE
  • Part Three: Mini Code Review Anxiety Toolkit
    • Introduction
    • Mini Toolkit
  • Workbook References
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  1. Part Two: Managing Code Review Anxiety
  2. Step 3: Challenge Biased Thoughts

Replace Negatively Biased Thoughts

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Last updated 11 months ago

Time for the last step of cognitive restructuring! In this step, we’re going to develop a Rational Response. This is a more compassionate and realistic statement meant to remind you of the work you’ve done to challenge your primary biased thought. To develop this thought, you might choose a piece of evidence from the AGAINST column in the that resonated with you and that you strongly believe, create a summary statement of your evidence against the thought, or consider what you might say to a friend or loved one who had the thought. After all, we’re often much kinder to others than we are to ourselves! Do whatever feels right for you.

Let's Practice!

Write down your rational response below, then rate how much you believe your rational response from 0 (I believe this 0%) to 100 (I believe this 100%). If your believability score is low, try developing a different rational response that you believe in more. Here are some guiding questions to help:

  • What is a more balanced view of the situation?

  • What would you say if this were your best friend/partner/child?

  • What was the strongest piece of evidence against your thought?

Rational Response

Believability Rating (0-100)

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