Cognitive Distortion Quotes

The primary cause of unhappiness is never the situation, but you thoughts about it. Be aware of the thoughts you are thinking.

Whatever your identity, background, or political ideology, you will be happier, healthier, stronger, and more likely to succeed in pursuing your own goals if you do the opposite of what Misoponos advised. That means seeking out challenges (rather than eliminating or avoiding everything that “feels unsafe”), freeing yourself from cognitive distortions (rather than always trusting your initial feelings), and taking a generous view of other people, and looking for nuance (rather than assuming the worst about people within a simplistic us-versus-them morality).

Traumatic events challenge an individual's view of the world as a just, safe and predictable place. Traumas that are caused by human behavior. . . commonly have more psychological impact than those caused by nature.

Fear is the vigilance and the need to escape from something real. Anxiety is about dread and foreboding and your imagination running away with you. Much as with depression, anxiety is rooted in a cognitive distortion. In this case, people prone toward anxiety overestimate risks and the likelihood of a bad outcome.

So remember three crucial steps when you are upset: Zero in on those automatic negative thoughts and write them down. Don't let them buzz around in your head; snare them on paper! Read over the list of ten cognitive distortions. Learn precisely how you are twisting things and blowing them out of proportion. Substitute a more objective thought that puts the lie to the one which made you look down on yourself. As you do this, you'll begin to feel better. You'll be boosting your self-esteem, and your

Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you were not primarily responsible for.

When we feel bad, we often automatically decide that either we are bad or another person is bad. Both of these moves cause damage and distort the truth, which is that we are all navigating difficult conditions the best we can, and we all have a lot to learn and unlearn.

That means seeking out challenges (rather than eliminating or avoiding everything that “feels unsafe”), freeing yourself from cognitive distortions (rather than always trusting your initial feelings), and taking a generous view of other people, and looking for nuance (rather than assuming the worst about people within a simplistic us-versus-them morality).

The VVV Visors had the weird knack of twisting your worldview: the more you looked at the world through their tangerine lenses, the more reality distorted and shifted to fit your new point of view. This made Veravisum Virtual Visors incredibly unreliable, given their proclivity to redact your reality, confirm your private opinions and magnify your cognitive bias.

Beck’s three principles of cognitive therapy were: All our emotions are generated by our “cognitions,” or thoughts. How we feel at any given moment is due to what we are thinking about. Depression is the constant thinking of negative thoughts. The majority of negative thoughts that cause us emotional turmoil are plain wrong or at least distortions of the truth, but we accept them without question.

What Warcollier demonstrated is compatible with what modern cognitive neuroscience has learned about how visual images are constructed by the brain. It implies that telepathic perceptions bubble up into awareness from the unconscious and are probably processed in the brain in the same way that we generate images in dreams. And thus telepathic “images” are far less certain than sensory-driven images and subject to distortion.

Victim-stancing - whereby the offender claims and believes that s/he is the real victim (one of the most prevalent sophistries in the false memory controversies)

I believe that journalists have not given enough thought to the way that media coverage can activate our cognitive biases and distort our understanding.

Emotional reasoning is among the most common of all cognitive distortions; most people would be happier and more effective if they did less of it.

Mind control is the process by which individual or collective freedom of choice and action is compromised by agents or agencies that modify or distort perception, motivation, affect, cognition and/or behavioral outcomes. It is neither magical nor mystical, but a process that involves a set of basic social psychological principles. Conformity, compliance, persuasion, dissonance, reactance, guilt and fear arousal, modeling and identification are some of the staple social influence ingredients well studied in psychological experiments and field studies. In some combinations, they create a powerful crucible of extreme mental and behavioral manipulation when synthesized with several other real-world factors, such as charismatic, authoritarian leaders, dominant ideologies, social isolation, physical debilitation, induced phobias, and extreme threats or promised rewards that are typically deceptively orchestrated, over an extended time period in settings where they are applied intensively.

If I try to flirt with her, I’ll probably get shot down. That would show what a loser I am.” This thought contains nearly all ten cognitive distortions, but it’s a classic example of Self-Blame,

Most people reflect on their own thoughts: Is this true? Am I overreacting? I should check this out. But people with PDs don’t seem to have the ability to reflect on their own thoughts or behavior. Like someone who is drunk, their thinking is continually “under the influence” of their cognitive distortions. They can send, but not receive, new information. Because they are unaware of their cognitive distortions, these distortions can underlie serious misbehavior, including physical abuse, emotional abuse, and even legal abuse (using the legal system to attack a target and to promote false or unnecessary litigation). Information that does not fit the distortion is rigidly unconsciously blocked as too threatening and confusing. Instead, people with PDs defend their distortions in an effort to protect themselves. Blamers repeatedly react to “false alarms” caused by all-or-nothing thinking, jumping to conclusions, and so forth. They truly believe that they are in danger, and they feel powerless and out of control inside.

As Beck and other cognitive therapists have emphasized, much of what constitutes a depression is centered around responding to one awful thing and overgeneralizing from it—cognitively distorting how the world works.

The person’s cognitive distortions get triggered, and all kinds of extreme thoughts may get generated, including allegations of abuse by you. People with BP tendencies seem to desire the elimination of the other parent as much as possible, stating that you’re a “threat” to the child for some reason, and you need supervised visitation or no contact. Since these types of orders are used only when there are serious abuse allegations, people with BP or NP traits often make very serious abuse allegations. This entire process may be totally unconscious, although some blamers are willing to make knowingly false statements to accomplish their desperate goals.

It’s as if the future is coming to us faster than we are heading to it. I think it was the author William Gibson who suggested that global stocks of cognitive dissonance are currently so high they threaten to make the traditional idea of science fiction redundant. And once you reach my age, you tend to find that the individual days become really long, but the years get shorter, which only distorts your temporal perspective still further.

In projecting onto others their own moral sense, therapists sometimes make terrible errors. Child physical abusers are automatically labeled “impulsive," despite extensive evidence that they are not necessarily impulsive but more often make thinking errors that justify the assaults. Sexual and physical offenders who profess to be remorseful after they are caught are automatically assumed to be sincere. After all, the therapist would feel terrible if he or she did such a thing. It makes perfect sense that the offender would regret abusing a child. People routinely listen to their own moral sense and assume that others share it. Thus, those who are malevolent attack others as being malevolent, as engaging in dirty tricks, as being “in it for the money,“ and those who are well meaning assume others are too, and keep arguing logically, keep producing more studies, keep expecting an academic debate, all the time assuming that the issue at hand is the truth of the matter. Confessions of a Whistle-Blower: Lessons Learned Author: Anna C. Salter. Ethics & Behavior, Volume 8, Issue 2 June 1998 p122

Cognitive therapists, like Aaron Beck of the University of Pennsylvania, even consider depression to be primarily a disorder of thought, rather than emotion, in that sufferers tend to see the world in a distorted, negative way.

Years ago I had realized I was blaming myself for it. People and doctors would tell me it wasn't my fault, but I couldn't “BELIEVE” it! Then I was talking to my friend Kieran and he explained to me in a way that I could PERCEIVE that I was not at fault. No one else could ever do that before, though many tried. Many, many people had tried to tell me it wasn't my fault, but I was convinced it was my fault because I was trying to cheer up my dad.

Burns lists ten “cognitive distortions,” such as all-or-nothing thinking, overgeneralization, disqualifying the positive, jumping to conclusions, and giving ourselves labels. By understanding these distortions, we are led to the awareness that “feelings aren’t facts,” they are only mirrors of our thoughts.

When you have unhelpful thinking that makes you feel crappy or act in ways that are not in line with your typical self, we refer to these thoughts as maladaptive cognitions or cognitive distortions. It’s a fancy way of describing thoughts that sabotage you. Like I said at the start, sometimes your brain is an asshole.

In the case of the earliest Connection Survival Style, for example, focusing on changing distorted cognitions is particularly difficult because with early trauma, the cortex is not yet fully developed, and it is mostly the underlying bottom-up nervous system and affective imbalances that drive the cognitive distortions.

cognitive filter in our brain that sticks to the first image we get. That’s a cognitive distortion often called the first impression bias. As soon as we have created our first impression we set it in stone and start filtering out everything that proves our impression was right. All of the evidence against our first impression is automatically discarded.   Our brains do this to save energy. Since our brains use up a ton of energy, they have a lot of shortcuts to avoid using processing power whenever it’s not necessary. When you see a car, your brain doesn’t look back at that car to second-guess whether you were right or not. If it looks like a car, it is a car. We can make misjudgments because of this.   Did

Emotions are always accompanied by some kind of cognitive process . . . the cognitive process may be automatic, or unconscious, or distorted, but it is always present" Silvano Arieti

Some who question the authenticity of the memories of abuse do so in part because of the intensity and sincerity of the accused persons who deny the abuse . . . the current denials of those accused of sexual abuse are not proof that the allegations are false. Research with known rapists, pedophiles, and incest offenders has illustrated that they often exhibit a cognitive distortion –a tendency to justify, minimize, or rationalize their behavior (Gudjonsson, 1992). Because accused persons are motivated to verbally and even mentally deny an abusive past, simple denials cannot constitute cogent evidence that the victim’s memories are not authentic. Loftus, E. (1993). The reality of repressed memories. American Psychologist, 48, 518-537.

Cognitive Therapy Instead of behavior, cognitive therapy emphasizes changing thoughts and beliefs. Cognitive therapists believe that irrational beliefs or distorted thinking patterns lead to social anxiety so they teach patients to think in more rational, constructive ways.

Needless to say, that meant that the Braekbills student body was quite the psychological menagerie. Carrying that much onboard cognitive processing power had a way of distorting your personality. And to actually want to work that hard, you had to be at least a little bit screwed up.

Associated with bonding to an abuser in humans, and possibly pro- moting or strengthening the bond, are cognitive distortions embodied in beliefs that the abuser is not responsible for his or her abuse, abuse is a sign of the abuser’s love, the abuser is also a victim, and if given enough love the abuser will stop abusing. It is not clear whether these cognitive distortions are responses to the victims’ misattributions that love, not terror, is responsible for their high arousal and hypervigilance to the abuser, or if they are noncausally related to or cause the misattributions.

Childhood adversity increases depression risk via "second hit" scenarios - lowering thresholds so that adult stressors that people typically manage instead trigger depressive episodes. This vulnerability makes sense. Depression is fundamentally a pathological sense of loss of control (explaining the classic description of depression as "learned helplessness"). If a child experiences severe, uncontrollable adversity, the most fortunate conclusion in adulthood is "Those were terrible circumstances over which I had no control." But when childhood traumas produce depression, there is cognitively distorted overgeneralizations: "And life will always be uncontrollably awful.

Ideology, n. An imaginary relationship to a real situation. In common usage, what the other person has, especially when systematically distorting the facts. But it seems to us that an ideology is a necessary feature of cognition, and if anyone were to lack one, which we doubt, they would be badly disabled. There is a real situation, that can't be denied, but it is too big for any individual to know in full, and so we must create our understanding by way of an act of the imagination. So we all have an ideology, and this is a good thing. So much information pours into the mind, ranging from sensory experience to discursive and mediated inputs of all kinds, that some kind of personal organizing system is necessary to make sense of things in ways that allow one to decide and to act. Worldview, philosophy, religion, these are all synonyms for ideology as defined above; and so is science, although it's a different one, the special one, by way of its perpetual cross-checking with reality tests of all kinds, and its continuous sharpening of focus. That surely makes science central to a most interesting project, which is to invent, improve, and put to use an ideology that explains in a coherent and useful way as much of the blooming buzzing inrush of the world as possible. What one would hope for in an ideology is clarity and explanatory breadth, and power. We leave the proof of this as an exercise for the reader.

The Big Book’s chapter We Agnostics draws a line in the sand: God either is or He isn’t. What was our choice to be (Alcoholics Anonymous, 53)? Nature abhors a vacuum and a state of nothing can’t exist in either the material or spiritual world. This kind of binary thinking made sense in the autocratic world of 1939. But in a democratic, pluralist society, all-or-nothing thinking is a cognitive distortion—a philosophical assumption that everything is right or wrong, good or evil, superior or inferior. In this millennium, people can hold opposing views and be equals in the same community. Our Traditions, lovingly and tolerantly, make room for more than one truth. That’s a good thing, because the only problem with the truth is that there are so many versions of it.

Our overview of lagging skills is now complete. Of course, that was just a sampling. Here’s a more complete, though hardly exhaustive, list, including those we just reviewed: > Difficulty handling transitions, shifting from one mind-set or task to another > Difficulty doing things in a logical sequence or prescribed order > Difficulty persisting on challenging or tedious tasks > Poor sense of time > Difficulty maintaining focus > Difficulty considering the likely outcomes or consequences of actions (impulsive) > Difficulty considering a range of solutions to a problem > Difficulty expressing concerns, needs, or thoughts in words > Difficulty understanding what is being said > Difficulty managing emotional response to frustration so as to think rationally > Chronic irritability and/or anxiety significantly impede capacity for problem-solving or heighten frustration > Difficulty seeing the “grays”/concrete, literal, black-and-white thinking > Difficulty deviating from rules, routine > Difficulty handling unpredictability, ambiguity, uncertainty, novelty > Difficulty shifting from original idea, plan, or solution > Difficulty taking into account situational factors that would suggest the need to adjust a plan of action > Inflexible, inaccurate interpretations/cognitive distortions or biases (e.g., “Everyone’s out to get me,” “Nobody likes me,” “You always blame me,” “It’s not fair,” “I’m stupid”) > Difficulty attending to or accurately interpreting social cues/poor perception of social nuances > Difficulty starting conversations, entering groups, connecting with people/lacking basic social skills > Difficulty seeking attention in appropriate ways > Difficulty appreciating how his/her behavior is affecting other people > Difficulty empathizing with others, appreciating another person’s perspective or point of view > Difficulty appreciating how s/he is coming across or being perceived by others > Sensory/motor difficulties

Listen closely to that inner voice. The answer is almost always right there in your gut, and science backs that up. Western culture has a long history of discounting the importance of intuition in favor of so-called rational thought. Only over the last few decades have researchers begun to discover that reason is far from perfect: everyday human cognition is limited, slow, and distorted by unhelpful biases. Meanwhile, intuition has increasingly revealed itself to be a mind-bogglingly quick, sensitive, and perceptive tool, rapidly picking up on subtleties and patterns in the world that the conscious mind isn’t powerful enough to spot.

And that is why they let us down so badly. For us lads of eighteen they ought to have been mediators and guides to the world of maturity, the world of work, of duty, of culture, of progress - to the future. We often made fun of them and played jokes on them, but in our hearts we trusted them. The idea of authority, which they represented, was associated in our minds with a greater insight and a more humane wisdom. But the first death we saw shattered this belief. We had to recognize that our generation was more to be trusted than theirs. They surpassed us only in phrases and in cleverness. The first bombardment showed us our mistake, and under it the world as they had taught it to us broke in pieces.

To Greg, who had suffered from bouts of depression throughout his life, this seemed like a terrible approach. In seeking treatment for his depression, he—along with millions of others around the world—had found that cognitive behavioral therapy (CBT) was the most effective solution. CBT teaches you to notice when you are engaging in various “cognitive distortions,” such as “catastrophizing” (If I fail this quiz, I’ll fail the class and be kicked out of school, and then I’ll never get a job . . .) and “negative filtering” (only paying attention to negative feedback instead of noticing praise as well). These distorted and irrational thought patterns are hallmarks of depression and anxiety disorders. We are not saying that students are never in real physical danger, or that their claims about injustice are usually cognitive distortions. We are saying that even when students are reacting to real problems, they are more likely than previous generations to engage in thought patterns that make those problems seem more threatening, which makes them harder to solve. An important discovery by early CBT researchers was that if people learn to stop thinking this way, their depression and anxiety usually subside. For this reason, Greg was troubled when he noticed that some students’ reactions to speech on college campuses exhibited exactly the same distortions that he had learned to rebut in his own therapy. Where had students learned these bad mental habits? Wouldn’t these cognitive distortions make students more anxious and depressed?

A number of mechanisms make it difficult for the victim to separate psychologically from the abuser following prolonged captivity. Two such mechanisms are fear of losing the only positive relationship available to the victim during this prolonged period of isolation—marked by terrorization and the resultant craving for nurturance, protection, and safety—and fear of losing the only identity that remains, namely, her or his self as seen through the eyes of the abuser. These fears are expressed variously: fear of abandonment, of being lonely, of not being able to live without the abuser, and of not knowing who one is without the abuser, feeling empty, and so on. The greater the victim’s fears, the greater was her or his isolation from perspectives other than the abuser’s, and the greater the damage to the sense of self. In the case of child victims, this view of self may be the only sense of sell' they have ever experienced; in the case of adult victims, this view of self may have replaced a previous sense of self. In any case, living without the abuser, and thus without a sense of self, is experienced by the victim as a threat to psychic survival. Loss of their only “friend” and of self as experienced through the abuser’s eyes requires victims to take a leap into a terrifying unknown, which is difficult even for people in healthy environments. It is considerably more difficult for someone whose survival depends on the fragile feelings of predictability and control produced by cognitive distortions and the whims of a terrorist.

Depression is often framed as a sufferer having a cognitively distorted sense of “learned helplessness,” where the reality of some loss in the past becomes mistakenly perceived as an inevitable future. In this study, though, it was not that depressed individuals were cognitively distorted, underestimating their actual control. Instead they were accurate compared with everyone else’s overestimates. Findings like these support the view that in some circumstances, depressed individuals are not distortive but are “sadder but wiser.” As such, depression is the pathological loss of the capacity to rationalize away reality. And thus, perhaps, “we’re better off believing in it anyway.” Truth doesn’t always set you free; truth, mental health, and well-being have a complex relationship, something explored in an extensive literature on the psychology of stress.

From the moment when Pierre saw this horrible murder performed by people who did not want to do it, it was as if the spring that upheld everything and made it seem alive had been pulled from his soul, and it had all collapsed into a heap of meaningless trash. Though he did not account for it to himself, his faith in the world's good order, in humanity's and his own soul, and in God, was destroyed. Pierre had experienced this state before, but never with such force as now. Before, when doubts of this sort had come over Pierre, those doubts had had their source in his own guilt. And deep in his soul, Pierre had felt then that salvation from that despair and those doubts lay in himself. But now he felt that it was not his guilt that caused the world to collapse in front of his eyes and leave only meaningless ruins. He felt that to return to faith in life was not in his power. p. 968-969

As we have seen, the modern mind has a distorted image of itself that leads it to neglect some of its own most valuable learning capacities. We now know that the brain is built to linger as well as to rush, and that slow knowing sometimes leads to better answers. We know that knowledge makes itself known through sensations, images, feelings and inklings, as well as through clear, conscious thoughts. Experiments tell us that just interacting with complex situations without trying to figure them out can deliver a quality of understanding that defies reason and articulation. Other studies have shown that confusion may be a vital precursor to the discovery of a good idea. To be able to meet the uncertain challenges of the contemporary world, we need to heed the message of this research, and to expand our repertoire of ways of learning and knowing to reclaim the full gamut of cognitive possibilities.

The endowment effect is a cognitive bias where we value something we own more than we would if we didn’t own it. We can be endowed to objects but also to our own ideas and beliefs. Endowment is an obstacle to quitting because when we irrationally value things we own, we miscalculate their expected value. We might think the company we started or the project we devised or the belief we have is worth more than it actually is. We prefer to stick with the status quo. We are more tolerant of bad outcomes that come from sticking with what we are already doing than bad outcomes that come from switching to something new. This phenomenon is part of omission-commission bias. When you say, “I’m just not ready to decide yet,” what you are really saying is, “For now, I am choosing the status quo.” Even in highly data-rich environments like professional sports, sunk cost, endowment, and status quo bias distort decision-making.

While most of us go through life feeling that we are the thinker of our thoughts and the experiencer of our experience, from the perspective of science we know that this is a distorted view. There is no discrete self or ego lurking like a minotaur in the labyrinth of the brain. There is no region of cortex or pathway of neural processing that occupies a privileged position with respect to our personhood. There is no unchanging “center of narrative gravity” (to use Daniel Dennett’s phrase). In subjective terms, however, there seems to be one — to most of us, most of the time. Our contemplative traditions (Hindu, Buddhist, Christian, Muslim, Jewish, etc.) also suggest, to varying degrees and with greater or lesser precision, that we live in the grip of a cognitive illusion. But the alternative to our captivity is almost always viewed through the lens of religious dogma. A Christian will recite the Lord’s Prayer continuously over a weekend, experience a profound sense of clarity and peace, and judge this mental state to be fully corroborative of the doctrine of Christianity; A Hindu will spend an evening singing devotional songs to Krishna, feel suddenly free of his conventional sense of self, and conclude that his chosen deity has showered him with grace; a Sufi will spend hours whirling in circles, pierce the veil of thought for a time, and believe that he has established a direct connection to Allah. The universality of these phenomena refutes the sectarian claims of any one religion. And, given that contemplatives generally present their experiences of self-transcendence as inseparable from their associated theology, mythology, and metaphysics, it is no surprise that scientists and nonbelievers tend to view their reports as the product of disordered minds, or as exaggerated accounts of far more common mental states — like scientific awe, aesthetic enjoyment, artistic inspiration, etc. Our religions are clearly false, even if certain classically religious experiences are worth having. If we want to actually understand the mind, and overcome some of the most dangerous and enduring sources of conflict in our world, we must begin thinking about the full spectrum of human experience in the context of science. But we must first realize that we are lost in thought.

I believe that social media, and the internet as a whole, have negatively impacted our ability to both think long-term and to focus deeply on the task in front of us. It is no surprise, therefore, that Apple CEO, Steve Jobs, prohibited his children from using phones or tablets—even though his business was to sell millions of them to his customers! The billionaire investor and former senior executive at Facebook, Chamath Palihapitiya, argues that we must rewire our brain to focus on the long term, which starts by removing social media apps from our phones. In his words, such apps, “wire your brain for super-fast feedback.” By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do. And this feeling is certainly reinforced through ads for schemes to help us “get rich quick”, and through cognitive biases (i.e., we only hear about the richest and most successful YouTubers, not about the ones who fail). As we demand more and more stimulation, our focus is increasingly geared toward the short term and our vision of reality becomes distorted. This leads us to adopt inaccurate mental models such as: Success should come quickly and easily, or I don’t need to work hard to lose weight or make money. Ultimately, this erroneous concept distorts our vision of reality and our perception of time. We can feel jealous of people who seem to have achieved overnight success. We can even resent popular YouTubers. Even worse, we feel inadequate. It can lead us to think we are just not good enough, smart enough, or disciplined enough. Therefore, we feel the need to compensate by hustling harder. We have to hurry before we miss the opportunity. We have to find the secret that will help us become successful. And, in this frenetic race, we forget one of the most important values of all: patience. No, watching motivational videos all day long won’t help you reach your goals. But, performing daily consistent actions, sustained over a long period of time will. Staying calm and focusing on the one task in front of you every day will. The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

Kshemaraja says: Let people of great intelligence closely understand the Goddess Consciousness who is simultaneously of the nature of both revelation (unmesha) and concealment (nimesha). The best attitude is to regard everything that happens in the group as the play of Chiti. Revelation is Shiva and confusion is also Shiva. However, there is always recourse to A-Statements, statements of present feeling. An A-Statement (I feel mad, sad, bad, scared or glad), is already at a higher level than a statement in which the A-Statement is not acknowledged or expressed. A person might be angry and not know it. That anger will colour all his opinions and attitudes and distort them. The simple statement, ‘I am angry’, is much closer to the truth and also much less destructive. Making A-Statements keeps thought closely tied to feeling. If thought wanders away from feeling, that is, if it is unconscious of the feeling underlying it, it can and does create universes of delusion. When thought is tied to feeling, it becomes much more trustworthy. If I were to look for a scriptural justification of the concept of the A-Statement, I would point to the remarkable verse (I.4) from Spanda Karikas: I am happy, I am miserable, I am attached—these and other cognitions have their being evidently in another in which the states of happiness, misery, etc., are strung together. Notice the A-Statements (I am happy, etc.). Of course, the point that Vasugupta is making has to do with the old debate with the Buddhists. He is saying that these cognitions or A-Statements must exist within an underlying context, the Self. The Buddhist logicians denied the existence of a continuous Self, saying that each mind moment was essentially unrelated to every other one. Leaving that debate aside, the verse suggests the close connection of the A-Statement with the Self. The participant in Shiva Process work makes an A-Statement, understanding that with it he comes to the doorway of the Self, which underlies it. I think of the A-Statement as a kind of Shaivite devotional ritual. The Shaiva yogi sacramentalises every movement and gesture of life and by making a perfect articulation of present feeling, he performs his sacrament to the presence of divinity in that moment. Once the A-Statements are found, expansion takes place via B-Statements, any statements that uplift, and G-Statements, those B-Statements that are scriptural or come from higher Consciousness. Without G-Statements the inquiry might be merely psychological, or rooted in the mundane. Without A-Statements we are building an edifice on shaky foundations. Balance is needed. Mandala of the Hierarchy of Statements. Self-inquiry leads to more subtle and profound understanding. A-Statements set the foundation of present feeling, B-Statements draw on inner wisdom and G-Statements lift the inquiry to higher Consciousness.

Thus polyvictimization or complex trauma are "developmentally adverse interpersonal traumas" (Ford, 2005) because they place the victim at risk not only for recurrent stress and psychophysiological arousal (e.g., PTSD, other anxiety disorders, depression) but also for interruptions and breakdowns in healthy psychobiological, psychological, and social development. Complex trauma not only involves shock, fear, terror, or powerlessness (either short or long term) but also, more fundamentally, constitutes a violation of the immature self and the challenge to the development of a positive and secure self, as major psychic energy is directed toward survival and defense rather than toward learning and personal development (Ford, 2009b, 2009c). Moreover, it may influence the brain's very development, structure, and functioning in both the short and long term (Lanius et al., 2010; Schore, 2009). Complex trauma often forces the child victim to substitute automatic survival tactics for adaptive self-regulation, starting at the most basic level of physical reactions (e.g., intense states of hyperarousal/agitation or hypoarousal/immobility) and behavioral (e.g., aggressive or passive/avoidant responses) that can become so automatic and habitual that the child's emotional and cognitive development are derailed or distorted. What is more, self-integrity is profoundly shaken, as the child victim incorporates the "lessons of abuse" into a view of him or herself as bad, inadequate, disgusting, contaminated and deserving of mistreatment and neglect. Such misattributions and related schema about self and others are some of the most common and robust cognitive and assumptive consequences of chronic childhood abuse (as well as other forms of interpersonal trauma) and are especially debilitating to healthy development and relationships (Cole & Putnam, 1992; McCann & Pearlman, 1992). Because the violation occurs in an interpersonal context that carries profound significance for personal development, relationships become suspect and a source of threat and fear rather than of safety and nurturance. In vulnerable children, complex trauma causes compromised attachment security, self-integrity and ultimately self-regulation. Thus it constitutes a threat not only to physical but also to psychological survival - to the development of the self and the capacity to regulate emotions (Arnold & Fisch, 2011). For example, emotional abuse by an adult caregiver that involves systematic disparagement, blame and shame of a child ("You worthless piece of s-t"; "You shouldn't have been born"; "You are the source of all of my problems"; "I should have aborted you"; "If you don't like what I tell you, you can go hang yourself") but does not involve sexual or physical violation or life threat is nevertheless psychologically damaging. Such bullying and antipathy on the part of a primary caregiver or other family members, in addition to maltreatment and role reversals that are found in many dysfunctional families, lead to severe psychobiological dysregulation and reactivity (Teicher, Samson, Polcari, & McGreenery, 2006).

The view that correspondence knowledge of independent reality requires passive cognition has been around for a long time. In De anima, Aristotle uses Plato’s image of the mind as a wax tablet to describe the passivity of sense perception, the necessary origin of most knowledge (424a18–20). He then claims that the intellect which takes the forms from these impressions must itself be blank in order to avoid distorting the impression taken from reality.

most people are not rational when it comes to making decisions. We use mental shortcuts and cognitive biases that lead to distortions and prevent us from making better choices,

And yet what a potentially dangerous device, what a terrible opportunity to bury valuable, even vital sensory information beneath the fears and prejudices and suppressions of the higher brain! We absolutely must exercise constant discrimination upon the steady barrage of sensations if they are to take on any meaningful form and direct sequential activities; but what bizarre, even ghastly shapes this discrimination is free to invent. Attitudes, moods, neuroses, fixations, and avoidances of all kinds contribute to the sensitivity of the ascending sensory pathways themselves, so that minor irritations can be magnified to overwhelming proportions, pleasures can be erased or actually turned into torments, serious internal difficulties can be blotted completely out of consciousness. The principle of selectivity is crucial to organized behavior, but the possibilities for its abuse are enormous. The mind is capable of distorting incoming information to almost any degree, and it can actually construct a body image that has very little to do with the bulk of sensory data which the body is providing. These two directions of sensory transmission are both occurring all the time, and we cannot say that our idea of reality is more clearly established by one than by the other. Or, if we have to make a choice, we must admit that it is the descending, centrifugal sensory current that is the more important one: We all receive stimulation from the same external world through identical sensory devices, but it is the process of selection and interpretation which makes us respond differently, makes each of us the unique individuals that we are. In this process, discriminating mind descends into and is active in every synapse of the sensory system. The two processes of transmitting data through the nervous system and of interpreting it cannot be separated. Information is processed at each synaptic level of the afferent pathways. There is no one point along the afferent pathways or one particular level beneath the central nervous system below which activity cannot be a conscious sensation and above which it is a recognizable, defineable sensory experience. Perception has many levels, and it seems that the many separate stages are arranged in a hierarchy, with the more complex stages receiving input only after they are processed by the more elementary systems.13 And the more elementary systems are in turn facilitated or inhibited by the higher, more complex ones. The conclusions towards which these observations push us seems unequivocal. The cognitive, associational processes of the higher brain have just as much to do with our construction of physical reality—both within us and outside of us—as do our sensory devices and their specific stimulations. And remember, it is the perception of this sensory reality which initiates and directs our motor responses, our postures, and our behavior.

will be arguing that skeptics’ claims—about the biases that distort our perceptions, for instance—sometimes do not hold up against masses of compelling evidence, including laboratory evidence, that something about our cognition—or our consciousness, if you prefer that term—really transcends the present moment. Premonitory dreams, weird “memories” of things that haven’t happened yet, and other odd experiences in which we seem to overtake ourselves in time may reflect that we genuinely think across the fourth dimension, not unlike Asimov’s thiotimoline molecule.

Two cognitive distortions deserve further explanation: the victims’ belief that they love their abuser, and self-blame. The victims’ misattribution—that love, not terror, is responsible for their arousal and behavior—is a cognitive distortion that develops when victims see no way to escape. Stockholm Syndrome would not develop without this misattribution (cognitive distortion), nor would the syndrome persist without its continuance. This is so because, as Walster and Berscheid note, “Once the subject has . . . identified the experience as love, it is love” (1971). If victims were to reinterpret their arousal and hypervigilance as due to something other than love or caring, the bond would vanish, though the behavior and arousal might remain the same.

Self-blame as a cognitive distortion, then, represents an attempt to feel in control in a situation over which the victim has little or no control. I propose that the less control the victim actually has and the more severe the consequences of not having control (that is, the more severe the abuse), the more likely it probably is that a victim will self-blame. In essence then, self-blame enables a victim to not feel like a victim—a very useful distortion: it allows one to deny one’s abuse in order not to be overwhelmed, and in order to create a bond with one’s abuser. Consequently, the victim will spend considerable effort trying to figure out what she or he is doing wrong to cause the abuse. Another consequence is that the victim spends enormous energy attempting to change or improve herself or himself so that the abuse will end.

Often, automatic thoughts overestimate threats and underestimate our ability to deal with problems. Sometimes they become distorted, but we continue to accept them as true. These thoughts are the result of dysfunctional beliefs about ourselves, others, and the world, and they can be exaggerated by depression or anxiety. These thoughts can be identified, challenged, and replaced with more reasonable thoughts.

​The second level, known as intermediate beliefs or assumptions, consists of views about the world that are less situation specific than automatic thoughts. They are essentially a type of rule or generalization that individuals develop as they process and categorize the patterns and information around them. These beliefs shape thoughts, which then influence behavior. Like automatic thoughts, assumptions can become distorted. For example, “If I am successful in the business world, I will be loved” and “If I do not make myself more physically attractive, I will never find a spouse” are dysfunctional assumptions.

Cognitive distortions serve three primary functions. They help prevent victims from being overwhelmed by terror, which would render them unable to do what is needed to increase their chances of surviving. The misattribution that the victim’s arousal and hypervigilance are due to love, not terror, creates both a bond between victims and their abusers and hope in the victim. When the victim defines the relationship as one of care, it is easy for the abuser to do likewise. Clearly, these cognitive distortions are in the service of survival: they reduce terror, provide hope of escape by winning over the abuser, and facilitate the bonding of the abuser with the victims and thereby increase the victims’ chances of survival.

If victims arc given the opportunity to leave their abuser after being subjected to the precursor conditions for a prolonged period, they will have an extremely difficult time doing so. Having denied the violent, terrifying side of the abuser as well as their own anger, the victims see no reason to leave the abuser. At the same time, intense, unconsciously driven “push-pull” dynamics characterize the victims’ orientation toward the abuser. These dynamics involve powerful, survival-based feelings of being pulled toward the abuser (because it is the mutual bonding between victims and abuser that convinces the abuser to let victims live and that gives hope to victims) and of being pushed away from the abuser (because the abuser is threatening the victims' survival, even though this may be recognized only unconsciously). “Pull” forces are expressed as cognitive distortions, for example: victims believe they must help the abuser because the abuser needs them; victims see the abuser himself as a victim who would stop being abusive if he were given enough love; victims believe they are the only ones who really understand the abuser; and victims want to protect the abuser, because they perceive that the abuser has protected them. These cognitive distortions provide an interpretation of the victims’ behavior to the victims themselves. The content of the distortions, and the fact that the distortions provide meaning to the victims about their own behavior, help the victims believe they are in control. The cognitive distortions provide the only sense of control in a life-threatening relationship, and thus cannot be abandoned. “Push” forces are experienced as terror and anger, though victims almost never express these emotions to the abuser because they fear it will threaten their survival.

When you have unhelpful thinking that makes you feel crappy or act in ways that are not in line with your typical self, we refer to these thoughts as maladaptive cognitions or cognitive distortions.

Cognitive Bias, that is, unconscious—and irrational—brain processes that literally distort the way we see the world.

If you want to write, here's a secret: the writer's struggle is overrated, a con game, a cognitive distortion, a self-fulfilling prophecy, the best excuse for not writing. "Why should I get writer's block?" asked the mischievous Roger Simon. "My father never got truck driver's block.

Revaluing is a deep form of Relabeling. Anyone whose grasp of reality is reasonably intact can learn to blame OCD symptoms on a medical condition. But such Relabeling is superficial, leading to no diminution of symptoms or improved ability to cope. This is why classical cognitive therapy (which aims primarily to correct cognitive distortions) seldom helps OCD patients. Revaluing went deeper. Like Relabeling, Reattributing, and Refocusing, Revaluing was intended to enhance patients’ use of mindful awareness, the foundation of Theravada Buddhist philosophy. I therefore began teaching Revaluing by reference to what Buddhist philosophy calls wise (as opposed to unwise) attention. Wise attention means seeing matters as they really are or, literally, “in accordance with the truth.” In the case of OCD, wise attention means quickly recognizing the disturbing thoughts as senseless, as false, as errant brain signals not even worth the gray matter they rode in on, let alone worth acting on. By refusing to take the symptoms at face value, patients come to view them “as toxic waste from my brain,” as the man with chapped hands put it.

But distortion is not a mere cognitive failure resulting from a twisting of the facts. It is when being orients itself to someone in such a way that it fails to allow them to display themselves for who they really are or when being gives itself in such a way that it is really not. That is distorted, for neither is true.

[Plato's] achievements are impaired by his hatred of the society in which he was living, and by his romantic love for the old tribal form of social life. It is this attitude which led him to formulate an untenable law of historical development, namely, the law of universal degeneration or decay. And the same attitude is also responsible for the irrational, fantastic, and romantic elements of his otherwise excellent analysis. On the other hand, it was just his personal interest and his partiality which sharpened his eye and so made his achievements possible. He derived his historicist theory from the fantastic philosophical doctrine that the changing visible world is only a decaying copy of an unchanging invisible world. But this ingenious attempt to combine a historicist pessimism with an ontological optimism leads, when elaborated, to difficulties. These difficulties forced upon him the adoption of a biological naturalism, leading (together with ‘psychologism’, i.e. the theory that society depends on the ‘human nature’ of its members) to mysticism and superstition, culminating in a pseudo-rational mathematical theory of breeding. They even endangered the impressive unity of his theoretical edifice.

Maps and Paradigms. This picture of post-Cold War world politics shaped by cultural factors and involving interactions among states and groups from different civilizations is highly simplified. It omits many things, distorts some things, and obscures others. Yet if we are to think seriously about the world, and act effectively in it, some sort of simplified map of reality, some theory, concept, model, paradigm, is necessary. Without such intellectual constructs, there is, as William James said, only “a bloomin’ buzzin’ confusion.” Intellectual and scientific advance, Thomas Kuhn showed in his classic The Structure of Scientific Revolutions, consists of the displacement of one paradigm, which has become increasingly incapable of explaining new or newly discovered facts, by a new paradigm, which does account for those facts in a more satisfactory fashion. “To be accepted as a paradigm,” Kuhn wrote, “a theory must seem better than its competitors, but it need not, and in fact never does, explain all the facts with which it can be confronted.”4 “Finding one’s way through unfamiliar terrain,” John Lewis Gaddis also wisely observed, “generally requires a map of some sort. Cartography, like cognition itself, is a necessary simplification that allows us to see where we are, and where we may be going.

In my clinical experience, always trusting your feelings or jumping to conclusions that you know what others are thinking, without any supporting evidence, are seen as examples of cognitive distortions.

Skenazy sees [cognitive distortion] discounting positives when parents overmonitor. "Any upside to free, unsupervised time (joy, independence, problem-solving, resilience) is seen as trivial, compared to the infinite harm the child could suffer without you there"...

Heavy ideology is one of the most extreme distorters of human cognition.

هذه الأفكار غير المنطقية تسمى (Cognitive Distortions) التشويه المعرفي أو التشوه الإدراكي.

2007. Greg is a lawyer and the president of the Foundation for Individual Rights and Expression, which has long helped students defend their rights against censorious campus administrators. In 2014, he saw something strange happening: Students themselves began demanding that colleges protect them from books and speakers that made them feel “unsafe.” Greg thought that universities were somehow teaching students to engage in cognitive distortions such as catastrophizing, black-and-white thinking, and emotional reasoning, and that this could actually be causing students to become depressed and anxious. In August 2015, we presented this idea in an Atlantic essay titled “The Coddling of the American Mind.

Childhood adversity increases depression risk via “second hit” scenarios—lowering thresholds so that adult stressors that people typically manage instead trigger depressive episodes. This vulnerability makes sense. Depression is fundamentally a pathological sense of loss of control (explaining the classic description of depression as “learned helplessness”). If a child experiences severe, uncontrollable adversity, the most fortunate conclusion in adulthood is “Those were terrible circumstances over which I had no control.” But when childhood traumas produce depression, there is cognitively distorted overgeneralization: “And life will always be uncontrollably awful.” Experience childhood poverty, and your future prospects are better if your family is stable and loving than broken and acrimonious

In the case of the entry styles examined here, there are clear cognitive processes in operation. Officers will naturally orient on threats. They will also tend to experience acute stress response (ASR). ASR frequently produces a variety of perceptual distortions including tunnel vision and audio exclusion. The styles of entry can be considered to be the environmental structures. While it may be possible to conduct enough training to overcome the cognitive limitations of the officers (this is the point of much tactical training; Friedland & Keinan, 1992), it is easier to alter the entry style (i.e., structure of the environment) to one that is better adapted to the situation. This approach has also been suggested in other policing situations, such as how investigators can better detect deception (Blair, Levine, Reimer, & McCluskey, 2012). We now turn to discussing the specific entry techniques that dictate exactly where the officers go when they enter the room.

Because remembered experience is a distortion of actual experience, and because it's difficult to elicit real emotional experience in laboratory studies, some contemporary researchers emphasize the importance of obtaining immediate or on-line evaluations during real emotional episodes (measures of instant utility), especially in natural settings. Though such studies circumvent the errors of remembered utility and the artificiality of laboratory research, they are extremely hard to implement, as well as being time-consuming, and in the end are still subject to the biases and measurement problems inherent in any method that relies on one's introspective evaluation of his or her own mental states. The fallibility and subjectivity of introspection are, after all, what triggered the behaviorist revolution in psychology in the early twentieth century. And recall that the cognitive revolution only succeeded in bringing the mind back to psychology because it figured out how to study the mind without relying on introspection-by focusing on mental processes rather than mental content.

counselors, often confuses stages, states, and lines. He mentioned that clients could move through all four stages (sensorimotor to formal operations) in a single counseling session. People do not actually develop through four (or even two) stages in a day. Rather, different lines of development may be differentially developed, so that a client may appear to exhibit very rudimentary development in one aspect (for example, morality) and advanced development in another (scientific or mathematical thinking). Similar phenomena (clients’ appearing to exhibit the qualities of different stages of development) can be accounted for by distinguishing between stages and states of consciousness. For example, a client may have a developmental center of gravity that hovers around the formal-reflexive mind but experience a state of panic or intense depression during which he resorts to the type of illogical and contrary-to-evidence thinking that characterize preoperational thinking. There are a few places where Ivey seems to distinguish between stages and states, as when he is describing a concrete operational client with whom the counselor finds various deletions, distortions, overgeneralizations, and other errors of thinking or behaving that “represent preoperational states” (1986, p. 163, italics added). This is an important point. The basic structures are not completely stable; otherwise, they would endure even under extreme stress. Hence, developmental waves are conceived of as relatively stable and enduring—far more stable and enduring than states of consciousness, but also far from rigidly permanent structures. Levels and Lines of Development Ivey also wrote of how clients cycle through Piaget’s stages of cognitive development: Each person who continues on to higher levels of development is also, paradoxically, forced to return to basic sensori-motor and pre-operational experience… . the skilled individual who decides to learn a foreign language … must enter language training at the lowest level and work through sensori-motor, preoperational, and concrete experience before being able to engage in formal operations with the new language. (Ivey, 1986, p. 161) People do not revert from the capacity for formal operational thinking to sensorimotor, except perhaps because of a brain injury or organic disorders of the nervous system. Piaget was very emphatic that cognitive development occurs in invariant stages, meaning that everyone progresses through the stages in the same order. At the same time, it is true that just because an individual exhibits formal operational thinking (a stage or level of cognitive development) in chemistry and mathematics does not mean that she automatically can perform at mastery levels in any domain, such as, in this case, a foreign language. This is another example of the utility of Wilber’s (2000e) distinguishing the sundry lines

The span of the attention I have got from the audience is directly proportional to the time taken by them to understand it wholly. It simply means if I want to continue getting their attention, I would have to endlessly seek (till I reach the final point) them through my words without letting them down in any dilemma. It is so consistent an approach that I can’t get any extra time but the time they read the preceding. No matter what I must stick to the same pattern unless I want to divert their attention. The moment I divert them I am on the different track but parallel. The whole journey or communication or the conversation becomes worthful only if I can reach the destination without any distraction and distortion. Mindful I should be in switching the tracks because if not I end up putting or leaving them half way unaware of where to go on an unknown track. I must not lose them halfway, I keep that in my mind. It holds true when at first, audience is already impressed with your beginning gestures, conversational lines and an excellent entry. They then wait for something miraculous or magnificent to happen at the end. The entire process is a chain of a peculiar starting point, intimate intermediate lines and a particular ending dot. At last, from the top view, it seems that you have taken your audience via a lengthy diagonal roadway but it’s not. The whole theory is named as Parallel Perpendicular Process, where I use the oxymoron because you know where you want your audience to be at but you are improvised alongside the shifting of tracks whenever audience is one the verge of divergence and you apply your instinct immediately to converge. This is a cognitive advertising theory that can sell An Old Product to the respective customer A Joke to the laughable audience A First Impression to the corresponding prospects A New Product to the fresh market An Inspiring Speech to the potential crowd An Advertising to the target spectators The big benefit of this, if applied continuously, it gets from the start to the end on a go. While the disadvantage of it may go simultaneously, this theory fails when the audience is generic because it’s niche that this follows.

The idea is to help patients more clearly assess the contents of their thought stream, teaching them to note and correct the conceptual errors termed "cognitive distortions" that characterize psychopathological thinking. Somone in the grips of such thinking would, for instance, regard a half-full glass not merely as half-empty but also fatally flawed, forever useless, constitutionally incapable of ever being full, and fit only to be discarded. By the mid-1980s, cognitive therapy was being used more and more in combination with behavioral therapy for OCD, and it seemed naturally compatible with a mindfulness-based perspective. If I could show that a cognitive-behavioral approach, infused with mindful awareness, could be marshaled against the disease, and if successful therapy were accompanied by changes in brain activity, then it would represent a significant step toward demonstrating the causal efficacy of mental activity on neural circuits.

Cognitive Bias, that is, unconscious—and irrational—brain processes that literally distort the way we see the world. Kahneman and Tversky discovered more than 150 of them. There’s the Framing Effect, which demonstrates that people respond differently to the same choice depending on how it is framed (people place greater value on moving from 90 percent to 100 percent—high probability to certainty—than from 45 percent to 55 percent, even though they’re both ten percentage points). Prospect Theory explains why we take unwarranted risks in the face of uncertain losses. And the most famous is Loss Aversion, which shows how people are statistically more likely to act to avert a loss than to achieve an equal gain. Kahneman

They wrote in their reports that it proved him to be “cunning” and “manipulative” and also that he was suffering from “cognitive distortion” because he didn’t believe he was mad.     Tony

which cognitive distortion does this thought fall under? Which feeling can you attach this thought to? What does this thought and feeling make you want to do? Why? When you identify these messages, you will be able to better understand where they come from and when they are “false alarms.

Microaggressions: The Triumph of Impact Over Intent A prime example of how some professors (and some administrators) encourage mental habits similar to the cognitive distortions is their promotion of the concept of “microaggressions,” popularized in a 2007 article13 by Derald Wing Sue, a professor at Columbia University’s Teachers College. Sue and several colleagues defined microaggressions as “brief and commonplace daily verbal, behavioral, or environmental indignities, whether intentional or unintentional, that communicate hostile, derogatory, or negative racial slights and insults toward people of color.” (The term was first applied to people of color but is now applied much more broadly.)

Among the most universal psychological insights in the world’s wisdom traditions is that what really frightens and dismays us is not external events themselves but the way in which we think about them, as Epictetus put it. CBT is a method anyone can learn for identifying common cognitive distortions and then changing their habitual patterns of thinking. CBT helps the rider (controlled processing) to train the elephant (automatic processing), resulting in better critical thinking and mental health. Emotional reasoning is among the most common of all cognitive distortions; most people would be happier and more effective if they did less of it.

American democracy is backsliding in the twenty-first century. The root cause is the combination of three factors. First, political tribalism that enflames age-old cognitive biases. Second, brand-new social-media platforms that transform how people publish, consume, and process information. And third, long-entrenched structural deficiencies, like the two-party duopoly, that distort the US political system. The combination of these three components is a flywheel spinning faster and faster every day. Social media exacerbates tribalism by feeding users confirmatory and incendiary political news. The two-party political system compounds the resulting irrationality by pitting two juggernauts against each other in a bitter, all-consuming rivalry that stifles and deforms the marketplace of ideas. The polarized political debate, in turn, turbocharges over-stimulated tribal biases with partisan falsehoods (e.g., Trump colluded with Russia to hack the DNC’s email servers), gross caricatures (e.g., Hillary Clinton is a crooked felon), and abhorrent stupidities (e.g., Barack Obama was born in Kenya). And so the flywheel spins. This throbbing frenzy erodes respect for the Constitutional principles and essential traditions of American democracy examined in Part One—a respect that is necessary for them to function. Indeed, these principles and traditions aren’t laws of physics; they are rules for structuring society that require good faith, compromise, and broad consent to work. And they will eventually disintegrate if the American people continue to ignore them while fixating instead on short-term political battles.

But, even under the best of circumstances, our senses are routinely subject to a surprising degree of distortion. Our perception—the way our brains decipher sensory information—and cognition—the way we think—follow suit. That includes outright fabrication and misremembering. In her delightful exploration of “wrongology,” journalist Kathryn Schulz

The essence of tribalism is to be biased in favor of your tribe and against another tribe. To understand tribalism you must therefore understand cognitive biases, which are systemic mental processes that simplify and distort people’s observations and experiences. Most people are familiar with cognitive biases and see them in numerous everyday contexts. Sporting events are a great example, where fans rabidly cheer for their team and, in the process, consistently interpret events (like close calls from the referee) inaccurately in favor of their team (or tribe).

Our acts of rumination and worry are perpetuated and exacerbated by the cognitive distortions and irrational beliefs that influence how we see the world.

cognitive distortions can be defined as faulty or problematic ways of thinking about ourselves and the world that leave us feeling anxious, out of control and often helpless.

It’s my fault. I shouldn’t have done this, I’m a loser, I’m responsible for my own condition.’ It falls under the category of cognitive distortion because it is a faulty way of perceiving ourselves and the world around us.

That is what cognitive distortions are: a highly misleading way of thinking about yourself and the world.

Cognitive distortions are exaggerated perceptions, one turns into their reality.

Write down your goals as specifically as possible, including a time frame. Identify obstacles that you affect your progress and how you can address them. After reading the section on cognitive distortions, write down what types you tend to make so you can be more aware of them:

We humans are pretty bad at knowing the truth. In fact, our brains suffer from so many distortions, omissions and biases that our perceptions can be completely at odds with reality.

The military estate is the most honored. But what is war, what is needed for success in military affairs, what are the morals of military society? The aim of war is killing, the instruments of war are espionage, treason and the encouragement of it, the ruin of the inhabitants, robbing them or stealing to supply the army; deception and lying are called military stratagems; the morals of the military estate are absence of freedom, that is, discipline, idleness, ignorance, cruelty, depravity, and drunkenness. And in spite of that, it is the highest estate, respected by all . . . the one who has killed the most people gets the greatest reward . . . They come together . . . to kill each other, they slaughter and maim tens of thousands of men, and then they say prayers of thanksgiving for having slaughtered so many people . . . and proclaim victory, supposing that the more people slaughtered, the greater the merit. How does God look down and listen to them! . . . Ah, dear heart, lately it has become hard for me to live. I see that I've begun to understand too much. And it's not good for man to taste of the tree of the knowledge of good and evil . . . Well, it won't be for long!

Many parents, K-12 teachers, professors, and university administrators have been unknowingly teaching a generation of students to engage in the mental habits commonly seen in people who suffer from anxiety and depression... students were beginning to react to words, books, and visiting speakers with fear and anger because they had been taught to exaggerate danger, use dichotomous thinking, amplify their first emotional responses, and engage in a number of cognitive distortions. Such thought patterns directly harmed student' mental health and interfered with their intellectual development-- and sometimes the development of those around them.

How does electrolocation work, and what can we say about its representational and phenomenological qualities? Constant electric organ discharges emanating from the caudal region maintain a stable spatial voltage pattern over the skin surface. This voltage pattern changes when objects that have a resistance different from the surrounding water come within range of the signal and distort the field, resulting in changes of local electric voltages at particular skin loci. Objects can alter the stable electric discharge field in waveform and/or in amplitude, and weakly electric fish can detect both types of disruptions. These changes in local transepidermal electric current flow are recorded by the skin electroreceptors, which act as a 'retina' upon which an electric image of the object is projected. This image is then transduced, and the information is fed to regions of the brain that process higher-order features of objects. Whereas in humans the processing of higher-order features of objects take place in the cerebral cortex, in electrolocating fish these cognitive tasks are carried out in their hypertrophied cerebellum. The 'mormyrocerebellum' is so oversized that it accounts for the vast majority of the organism's total oxygen consumption, with metabolic expenditures exceeding that of any vertebrate. This, in turn, speaks to the great functional utility of electrolocation: all that brain stuff must be doing something computationally demanding and ecologically important.

Results of a recent survey of 74 chief executive officers indicate that there may be a link between childhood pet ownership and future career success. Fully 94% of the CEOs, all of them employed within Fortune 500 companies, had possessed a dog, a cat, or both, as youngsters. The respondents asserted that pet ownership had helped them to develop many of the positive character traits that make them good managers today, including responsibility, empathy, respect for other living beings, generosity, and good communication skills. For all we know, more than 94% of children raised in the backgrounds from which chief executives come had pets, in which case the direction of dependency would be negative. Maybe executive success is really related to tooth brushing during childhood. Probably all chief executives brushed their teeth, at least occasionally, and we might imagine the self-discipline thus acquired led to their business success. That seems more reasonable than the speculation that “communication skills” gained through interacting with a childhood pet promote better relationships with other executives and employees.

But what if current misery hindsightfully selects and reconstructs memories of childhood to be consistent with a miserable state today? Peter Lewinsohn and Michael Rosenbaum (1987) set out to answer this question with a rare prospective study of over a thousand citizen volunteers. [...] The results were consistent with the hypothesis that recollection of one’s parents as rejecting and unloving is strongly influenced by current moods; negative recollections were not a stable characteristic of depression-prone people. [...] This study of depression is important in that it casts doubt on the degree to which adult problems are caused by childhood ones. Given a biasing effect of mood on memory, people who are distressed as adults tend to remember distressing incidents in their childhood. And, if a person also believes that current problems have their roots in early life (perhaps because their therapist told them so), this view itself may serve as an organizing principle to produce even greater distortion of recall (remember the Conway & Ross [1984] study).

Whatever your identity, background, or political ideology, you will be happier, healthier, stronger, and more likely to succeed in pursuing your own goals if you [seek] out challenges (rather than eliminating or avoiding everything that “feels unsafe”), [free] yourself from cognitive distortions (rather than always trusting your initial feelings), and [take] a generous view of other people, looking for nuance (rather than assuming the worst about people within a simplistic us-versus-them morality).

Part of what we’ve seen in our economics is that elites previously used to appeal to gods, to how our ancestors did it, to the natural order, etc., to make credible their stories that justify their power and privilege. Well, over the last several decades, they found a new source of authority: economics. Economics has been used to justify a lot of very self-serving behavior. Economics has also been used to justify a lot of behavior that we now know is very damaging to the planet. Where social media comes into the picture is it is an incredible mechanism for accelerating the spread of stories, making them go viral. But we know from psychology and cognitive science that the stories that most excite our brains are not the most true or useful; rather, they are the ones that trigger emotions like moral outrage or tribal affinity. By splintering our notion of reality and distorting our stories, social media is doing far more damage to society than just the near-term political stuff. It is really an unwinding of the Enlightenment.

Without intervention, these patterns (or scripts) form a prism that allows in signals of interpersonal threat while filtering out more benign information. As a result, the child feels, paradoxically, both confirmed in his or her view of the interpersonal world as dangerous and yet safe, because he or she can scan for and control the threat. As these patterns consolidate, they mitigate against the child’s capacity to trust others and to tolerate intimacy with others. The prism therefore becomes a prison as children’s opportunities for cognitive and emotional growth are limited to the confines of the script. The result, to varying degrees, is emotional constriction, avoidance of feelings and genuine interpersonal contact, difficulty experiencing empathy with others, and distortions in moral reasoning and conduct.

An important strategy here is to actively practice separating one experience from all experiences. If you notice yourself using words like “always” or “never,” this is a sign that you are overgeneralizing. This can be painful when we generalize traits about our partner or loved ones as well. Some other important cognitive distortions include mind-reading, fortune-telling, and personalization. With mind-reading, you assume you know what others are thinking. Fortune-telling is the act of making assumptions about the future that produce negative emotion. Personalization is the act of assuming blame or fault for any situation that takes place. An example of this would be getting upset at yourself if your child gets hurt during recess at school. Take some time to write down which cognitive distortions are most prominent for you. Which ones cause you the most grief or unhealthy habits in your relationships? Follow up by using the strategies described above to return to a fair and balanced perspective. You will know you have reached this place because you will feel as though your emotional charge around the situations has lessened and you are operating from a grounded, realistic frame of mind.