Create a Rejection Sensitivity Shield

I am avoiding the task of '[Task you're avoiding, e.g., 'asking my boss for a raise', 'submitting my creative work for feedback', 'making a cold call']' because I have a strong fear of [Specific fear, e.g., 'being rejected', 'being criticized harshly', 'being seen as incompetent']. Please write a short, self-reassurance script based on Cognitive Behavioral Therapy (CBT) principles that I can read before and after doing the task. The script should help me separate my self-worth from the outcome and frame any negative response as data, not a personal failure.