Dear Bananananananer;

You are welcome.  “I think I just honestly was most upset about the fact that I just didn’t know how to do the job I’d been training 4 weeks for. Maybe that’s perfectionism or expecting too much of myself? I’m not sure. I just felt like I should have known more, but I didn’t. And it made me feel unintelligent and frustrated, so I left“-

– the thought/s that went through your mind at the time seem to have been something like:  I should know more because I went trough the training, there is something wrong with my intelligent, I don’t seem to do anything right.

Is this,  paraphrased, the thoughts that went through your mind at the time?  If not, can you state your thought or thoughts more accurately?

Following stating your though/s more accurately, a CBT exercise would be to challenge each thought: to list evidence for the thought (supporting the thought to be true to reality) and evidence against the thought (supporting the thought to be not true to reality).. like in a court of law: evidence for and evidence against.

You are welcome to take it from here.

anita