Cognitive Distortions 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.

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

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)

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,

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.

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.

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.

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.

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.

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).

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.

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.

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

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.

humans all suffer from 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.

Learn to identify your problems and issues more concretely Become more aware of your mood and emotions Develop an understanding of negative automatic thoughts Learn to challenge the assumptions that you make in your mind Start to distinguish between what is fact and what is just a thought Make sense of overwhelming problems by breaking them down into smaller, more manageable parts Begin to look at situations from a different and more positive perspective Learn strategies for facing your fears and anxieties Stop hiding behind avoidance techniques Learn to avoid cognitive distortions, generalizations, and “black and white” ways of thinking Stop being so hard on yourself and taking the blame for things that are not your fault nor your responsibility Stop focusing on how you think things should be and learn to appreciate how they actually are Set and achieve goals for better, long-term mental health

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.

Some regulations promulgated by administrators restrict freedom of speech, often with highly subjective definitions of key concepts. These rules contribute to an attitude on campus that chills speech, in part by suggesting that freedom of speech can or should be restricted because of some students' emotional discomfort. This teaches catastrophizing and mind reading (among other cognitive distortions) and promotes the Untruth of Emotional Reasoning.

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"...

[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.

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).

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.

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.

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.

More broadly, critical race theorists such as Mills emphasize the role of European colonialism, genocide, and chattel slavery in producing intertwined ideologies of white superiority and scientific racism in order to retroactively justify the (continued) exploitation of people socially defined as “nonwhite.” And here’s the kicker: Mills has convincingly argued that the maintenance of white supremacy involves and requires “cognitive dysfunctions” and warped representations of the social world that conveniently serve the interests of the majority population.14 These distortions and cognitive errors produce “the ironic outcome that whites [are] in general . . . unable to understand the world they themselves have made.” This brings us back to Mills’s rather esoteric phrase: the epistemology of ignorance. The word “epistemology” refers to the study of knowledge and its formation, so an epistemology of ignorance would involve creating “knowledge” based on . . . a profound lack of knowledge or stupidity. Using fancy academic language, Mills is basically saying that whites’ ideas “about race” are fundamentally based on misrepresentations and distortions of social reality, but their “not knowing,” their ignorance, gets routinely repackaged as credible, authoritative

Even though we become very attached to our pet beliefs and may even distort our way of looking at things in order to defend them, ultimately CBT relies on the fact that we are not unreasonable: we need theories that fit with what we know of the world and that are able to make convincing sense of our lives. Cognitive behavioural therapy exploits this desire by encouraging us: to look at the way we may be distorting things to uphold our existing beliefs to become conscious of the underlying assumptions that steer our thoughts and reactions and treat them as provisional theories (hypotheses) rather than facts to test out the truth of our beliefs and assumptions against hard evidence from purpose-built behavioural experiments to conduct an objective review of all the relevant information available to see whether this data fits with our existing beliefs or whether those beliefs need to be changed. In other words, CBT exploits the fact that, when it comes down to it, there are few of us who are not open to persuasion by a reasonable argument and the evidence of our own senses. So

you could practice mindfulness to hit pause on the negative emotions and observe them for what they are, or you could engage in cognitive restructuring (better yet, combine the two). Once you understand that your painful emotion is the result of a distorted thought, you can begin to restructure the algorithm.

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:

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

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.

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.

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

It’s important to remember that at the basis of all anxiety are the irrational thoughts and cognitive distortions which influence us.

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.

Our brain is continually getting input from our body (interoception) and the world (five senses). These incoming signals are processed in a sequential fashion, with the first sorting taking place in the lower brain (brainstem, diencephalon). To reason with another person, we need to effectively get through the lower areas of their brain and reach their cortex, the part responsible for thinking, including problem-solving and reflective cognition. But if someone is stressed, angry, frustrated, or otherwise dysregulated, the incoming input will be short-circuited, leading to inefficient, distorted input to the cortex. This is where the sequence of engagement comes in. Without some degree of regulation, it is difficult to connect with another person, and without connection, there is minimal reasoning. Regulate, relate, then reason. Trying to reason with someone before they are regulated won’t work and indeed will only increase frustration (dysregulation) for both of you. Effective communication, teaching, coaching, parenting, and therapeutic input require awareness of, and adherence to, the sequence of engagement.

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

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

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.

We also need to recognise that denial is used by abusers to protect themselves. People who work with sexual offenders talk about a ‘triad of cognitive distortion’. This means that almost every abuser ‘thinks wrongly’ and this is a key area of work for treatment with sexual offenders. Basically they have three wrong thought patterns, and these are denial, minimisation and blame.

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 the 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.

Spiritual life can be regarded as a course of gradual recovery from the addiction to the peculiar type of awareness that splits everything into subject and object. This primary addiction is the seedbed from which arise all secondary addictions. These latter are possible only because the ego is confronted by objects, which it tries to control or by which it is, or feels, controlled. To be more specific, the secondary addictions are all substitutes for the bliss that is the essence of the experience of transparency, which is at the heart of the integral consciousness, as defined by Gebser. This experience of transparency reveals the archaic interconnectedness and simultaneity of all beings and things without disowning, displacing, or distorting the cognitive realizations characteristic of the magical, mythical, and mental structures of consciousness. The secondary addictions are desperate, if mistaken, attempts to remove the primary addiction, which is our addiction to self-conscious experience, revolving around the division between subject (mind) and object (world). They are mistaken because instead of removing the primary addiction, they fortify it and thus also aggravate the sense of isolation and powerlessness experienced by the faltering rational personality. The British novelist Aldous Huxley saw this very clearly. He said: The urge to transcend self-conscious selfhood is, as I have said, a principal appetite of the soul. When, for whatever reason, men and women fail to transcend themselves by means of worship, good works, and spiritual exercises, they are apt to resort to religion’s chemical surrogates alcohol and “goof-pills” in the modern West, alcohol and opium in the East, hashish in the Mohammedan world, alcohol and marijuana in Central America, alcohol and coca in the Andes, alcohol and the barbiturates in the more up-to-date regions of South America.7 Huxley did not even mention workaholism and sex as two widely used substitutes for the realization of originary bliss. He spoke, however, of some people’s fascination with, and fatal attraction to, precious stones. This passion for gems, Huxley observed, is anchored in the fact that they “bear a faint resemblance to the glowing marvels seen with the inner eye of the visionary.”8 But deeper still than such splendid visions is, to use Gebser’s terms, the transcendental “light” of the undivided Origin itself.9 Realizing that “light” through voluntary self-transcendence is the ultimate form of healing both the person and the planet. That is the purpose of authentic spirituality. Spiritual life can usefully be pictured as a progressive recovery from the addiction of ordinary life, which is inherently schizoid and hence lacking in fullness and bliss. The well-known twelve-step program of recovery used in the literature on addiction also can serve as a convenient model for the spiritual process. Spiritual recovery is an uncovering of the spiritual dimension, whether we call it transcendental Self, God, Goddess, or the Ultimate—the dimension that is ordinarily covered up by the self-divided ego-personality, especially when it comes under the influence of the rational consciousness.

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

Disqualifying the positive is one of the most destructive forms of cognitive distortion. You’re like a scientist intent on finding evidence to support some pet hypothesis.

a. Train yourself to recognize and write down the self-critical thoughts as they go through your mind; b. Learn why these thoughts are distorted; and c. Practice talking back to them so as to develop a more realistic self-evaluation system. One effective method for accomplishing this is the “triple-column technique.” Simply draw two lines down the center of a piece of paper to divide it into thirds (see Figure 4–1, page 63). Label the left-hand column “Automatic Thoughts (Self-Criticism),” the middle column “Cognitive Distortion,” and the right-hand column “Rational Response (Self-Defense).” In the left-hand column

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

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.

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.

What to Do Tonight Spend private time with your child, ideally without electronics. Take turns with each child if you have more than one, so that the ratio is one-on-one. It is remarkably healing for kids and will help you to enjoy them. It also makes them feel like they are your number one priority. If you’re highly anxious, do something about it. Treating anxiety is one of the best things you can do for yourself and your family. Consider participating in cognitive behavioral therapy: you can learn very effective strategies for identifying and “talking back to” the distorted and unproductive thoughts that contribute to high anxiety. Learn to meditate. Take a yoga class. Be very regular in your exercise routine. Spend time in nature. Get more sleep. Socialize more with friends if it helps you feel calm. Avoid making decisions for your child based on fear. If you find yourself thinking, “I’m afraid if I don’t do this now, then—” stop. Do what you feel is right now, not what you feel you have to because of what you’re afraid will happen if you don’t. If your child is struggling, schedule a short time every day for you to worry about his or her problems. Literally write it into your planner. This will let your brain know that it is safe not to worry all day long. Remember who’s responsible for what. It cannot be your responsibility to see that everything goes well for your children at all times. If you are very worried about your teenager and have talked through the issues together many times, write your child a short letter summarizing your concerns and offering any help the child might need. Then promise that you will not bring the issue up again for a month. When you break your promise (because you will) apologize and recommit to it. Get out a piece of paper and draw a vertical line in the middle. In the left-hand column, write statements such as the following: “It’s okay for Jeremy to have a learning disability,” “It’s okay that Sarah doesn’t have any friends right now,” “It’s okay for Ben to be depressed right now.” In the right-hand column, write down the automatic thoughts that come to your mind in response (likely rebuttal) to these statements. Then question these automatic thoughts. Ask questions such as, “Can I be absolutely sure that this thought is true?” “Who would I be if I didn’t believe this?” This kind of self-questioning exercise, developed by author and speaker Byron Katie and others, can serve as a useful tool for discovering the thoughts that trap you into negative judgments.18 Create a stress-reduction plan for yourself. Can you get more exercise? More sleep? What calms you down and how can you do more of it? Don’t make yourself available to your kids at the expense of your own well-being. Wall off some “me” time. Model self-acceptance and tell your kids what you’re doing.

LSD profoundly alters cognitive unity. Many people feel that the separation between the self and world dissolves when on LSD, and they begin to feel at one with everything. Conscious experience as a unified whole also breaks down on LSD, especially during the acute phase at high doses, so that perceptions that originate from inside are difficult to disentangle from those originating from outside. Experience itself becomes like movie frames slowed down so that each frame is perceivable. We know now that there are neurobiological reasons for this; hallucinogens have profound effects on global brain activity. Psilocybin, for example, decreases the connections between visual and sensorimotor networks, while it seems to increase the connectivity between the resting-state networks. Temporal integration is related to one’s sense of the current moment. Conscious experience is somehow located in time. We feel like we occupy an omnipresent widthless temporal point—the now. As Riccardo Manzotti says: Every conscious process is instantiated by patterns of neural activity extended in time. This apparently innocuous hypothesis hides a possible problem. If neural activity spans in time (as it has to do since neural activity consists in trains of temporally distributed spikes), something that takes place in different instants of time has to belong to the same cognitive or conscious process. For instance, what glues together the first and the last spike of neural activity underpinning the perception of a face? We know that neuronal oscillations at different frequencies act as this temporal glue. However, when you’re on LSD, this glue seems to dissolve. As Albert Hofmann and many others report, your normal sense of time vanishes on psychedelics. The famous bicycle trip on acid during which Hofmann reported that he felt he was not moving, and yet he arrived at home somehow, illustrates this distortion of the brain mechanisms that support our normal perception of the flow of time.

A vision clouded by cognitive bias can lead to blindness or distortions of reality, misaligned interpretation, inaccurate judgments, and bad decisions.

My writing is too drab, and my ideas aren’t good enough.” Your cognitive distortions include:

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

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.

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

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.

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).

Inner dialogue fosters and supports cognitive complexity, that valuable ability to tolerate a range of views, make associations, and come up with new ideas...our inner dialogue influences and distorts what other people say and thus how we behave in relationships.

Those afflicted with BPD suffer from emotional instability—in Katherine’s case, almost always caused by feelings of rejection or abandonment. They suffer from cognitive distortions, where they see the world in black and white, with anyone who isn’t actively ‘with them’ being considered an enemy. They are also prone to catastrophising, where they make logical leaps from minor impediments in their plans to assumptions of absolute ruin. BPD is often characterised by extremely intense but unstable relationships, as the sufferer gives everything that they can to a relationship in their attempts to ensure their partner never leaves but instead end up burning themselves out and blaming that same partner for the emotional toll that it takes on them. The final trait of BPD is impulsive behaviour, often characterised as self-destructive behaviour. In Katherine’s case, this almost always manifested itself in her hair-trigger temper. When she was enraged, it was like she lost all rational control over her actions, seeing everyone else as her enemies. This manifested itself in the ridiculous bullying she conducted at school, in her lashing out when she failed her test and in the vengeance that she took on her sexual abusers. It is likely that she inherited this disorder from her mother, who showed many of the same symptoms, and that they were exacerbated by her chaotic home life and the lack of healthy relationships in the adults around her that she might have modelled herself after. With Katherine, it was like a Jekyll and Hyde switch took place when her temper was raised. The charming, eager-to-please girl who usually occupied her body was replaced with a furious, foul-mouthed hellion bent on exacting her revenge no matter what the cost. In itself, this could have been an excellent excuse for almost everything that she did wrong in her life, up to and including the crimes that she would later be accused of. Unfortunately, this sort of ‘flipped switch’ argument doesn’t hold up when you consider that her choice to arm herself with a lethal weapon was premeditated. Part of this may certainly have been the cognitive distortion that Katherine experienced, telling her that everyone else was out to get her and that she had to defend herself, but ultimately, she was choosing to give a weapon to a person who would use it to end lives, if she had the opportunity. Assuming that this division of personalities actually existed, then ‘good’ Katherine was an accomplice to ‘bad’ Katherine, giving her the material support and planning that she needed to commit her vicious attacks.