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• They discuss how recognizing and acknowledging these filters can help individuals change their perspective |
• The importance of being aware of one's thoughts and emotions, particularly in relation to challenging situations or experiences |
• The need to "tether" positive emotions to efforts rather than outcomes |
• Practicing gratitude and positivity can be a helpful tool for managing difficult emotions and circumstances |
• The power of focusing on positive thoughts and automating them to change one's neural network |
• The importance of being aware of the thoughts behind thinking and how they affect reality |
• Using the "best friend test" to determine whether a thought is helpful or not by asking if you would say it to your friend |
• Recognizing individual differences and experiences that shape one's thoughts and perceptions |
• The influence of context on thoughts and how generalizations and catastrophizing can be avoided by being more specific and fact-based. |
• Identifying and tracking cognitive distortions (catastrophic thinking, shoulds, all or nothing, mental filters) |
• Creating an alternative to replace unhelpful thoughts |
• The importance of acknowledging and taking action in changing thought patterns |
• Starving old neural networks by replacing them with new ones |
• Encouraging listeners to share their experiences and progress on social media |
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[16.74 --> 22.22] This podcast is for educational purposes only and does not constitute a doctor-patient relationship. |
[22.58 --> 27.46] If you have specific questions or concerns, we encourage you to consult a health professional in your local area. |
[30.00 --> 36.66] From ChangeLog Media, this is Brain Science, a podcast for the curious. |
[37.20 --> 45.04] We're exploring the inner workings of the human brain to understand behavior change, habit formation, mental health, and what it means to be human. |
[45.04 --> 51.78] It's brain science applied, not just how does the brain work, but how do we apply what we know about the brain to transform our lives? |
[52.04 --> 53.08] I'm Adam Stachowiak. |
[53.38 --> 54.76] And I'm Dr. Marielle Reese. |
[54.76 --> 64.66] We all have thoughts, but how often do we really examine, you know, the thoughts we're having, what we're thinking? |
[65.26 --> 71.54] You know, everyone thinks every single day and what we think affects how we feel, how we act, how we behave. |
[71.54 --> 77.66] But how often are our thoughts distorted, not correct, and just not thinking about what we're thinking about? |
[77.66 --> 78.16] Yeah. |
[78.16 --> 78.92] Yeah. |
[79.06 --> 84.22] Have you ever considered about the thinker behind the thoughts? |
[84.56 --> 86.00] Like the Oz, the great Oz. |
[86.32 --> 86.92] Right. |
[87.46 --> 88.02] Behind the curtain. |
[88.48 --> 88.50] Yeah. |
[88.50 --> 89.94] Very much so. |
[90.24 --> 102.78] And it's interesting because if I'm not aware of, one, the thoughts that I actually have, how then would I even begin to evaluate whether or not they're accurate or distorted in any form or fashion? |
[102.78 --> 107.58] I mean, I would just sort of go about my day as if there's nothing wrong with it. |
[107.78 --> 108.70] It was interesting. |
[109.40 --> 115.72] I was reading some research study, and it was talking about exposure as it relates to learning. |
[115.86 --> 120.46] Like we would think that simply exposing yourself to something would result in knowing. |
[120.62 --> 127.24] And so they did this study to look at fire extinguishers in people's office or workspaces. |
[127.24 --> 135.86] And so one was this university professor, and they said, go find where the nearest fire extinguisher is closest to you. |
[136.06 --> 142.78] And he goes and looks and was totally stunned to discover that it was immediately outside of his door. |
[143.00 --> 150.64] And this guy had been a professor for like 30 plus years, and he had no idea that that was in fact where the fire extinguisher was. |
[151.36 --> 157.12] Because obviously there hadn't been a fire, so he didn't need it, so he wouldn't know to go look for it. |
[157.56 --> 157.82] Right? |
[158.78 --> 159.14] Yeah. |
[159.38 --> 168.98] And, you know, there's so much in our life that especially, you know, in the environment, the visual environment that we walk around every day, even your office. |
[168.98 --> 174.54] I probably couldn't spin around my office here and tell you everything that's in the office exactly where it's at. |
[174.62 --> 177.54] So you sort of just like let things blur into the background. |
[178.28 --> 181.78] And that's part of your awareness and where you're focusing on your thoughts and stuff like that. |
[181.78 --> 182.34] Exactly. |
[182.76 --> 188.64] So attention plays a key role in being able to notice or having this awareness. |
[189.10 --> 197.74] And so I want to take some time to even look inside at our thoughts to go, are you paying attention to the thoughts that you think? |
[197.74 --> 205.72] Because what if how you go about in your day, if you were to imagine that how you think is very much like the soil in which you plant things? |
[206.24 --> 206.32] Yeah. |
[206.32 --> 212.78] Would you then care about how fertile and the nutrients and what's in the soil? |
[212.78 --> 218.56] I would be apt to say, of course, because I don't want to plant things that aren't going to grow. |
[219.12 --> 219.46] That's right. |
[219.70 --> 219.90] Yeah. |
[219.90 --> 230.74] I think, you know, the reason why that research that you read is is possible is because we have a limited attention span. |
[231.22 --> 238.80] You know, the human brain has a really hard time on doing two or even three high intensive things. |
[238.84 --> 241.20] So try driving and talking on the phone pretty hard. |
[241.38 --> 243.62] Try driving and taking notes. |
[243.74 --> 244.54] Not going to happen. |
[244.96 --> 246.32] You know, something like that. |
[246.32 --> 255.14] So I think, you know, as you're walking into your office or doing your day or just living your life, you're not sort of seeing the details, which really is our thoughts. |
[255.80 --> 255.94] Yeah. |
[256.04 --> 260.98] And so if I were to ask you, Adam, do you know if there's a problem with how you think? |
[261.36 --> 262.42] Do you know what you would answer? |
[263.48 --> 265.56] I would want to say, no, I'm perfect. |
[265.62 --> 266.12] I'm amazing. |
[266.40 --> 271.64] But I think if I examine them a little bit closer, you know, I would need a frame of reference. |
[272.14 --> 272.40] You know? |
[272.76 --> 273.06] Yeah. |
[273.06 --> 276.22] I would need to know, like, what is a bad thought? |
[276.32 --> 285.52] What are, you know, or maladaptive thoughts, as you like to say, not bad or good, but, you know, what are thoughts that are good for me and thoughts that are, you know, sort of generally bad for me? |
[285.92 --> 286.24] Awesome. |
[286.24 --> 296.88] Well, so ironically, there's a psychologist years ago who came up with some of these distorted thinking or sort of template for how we look at distorted thoughts. |
[296.88 --> 298.26] And his name was Aaron Beck. |
[298.38 --> 301.88] And he came up with 10 cognitive distortions. |
[301.88 --> 312.64] And I don't want to go through all of these today, but I want to give sort of some of the ones that seem most commonplace and that run the most interference with us doing ourselves well. |
[312.64 --> 318.44] Because, again, at the heart of this, I just want people to optimize for themselves. |
[318.72 --> 321.96] Like, how do I, how does Adam be the best Adam? |
[322.34 --> 322.48] Yeah. |
[322.48 --> 324.34] How does Marielle be the best Marielle? |
[324.34 --> 328.80] And so that starts with being considerate around the soil of my mind. |
[329.12 --> 335.10] So one of the distortions, so to speak, is catastrophic thinking. |
[335.52 --> 340.22] And so the word itself sort of gives you an indicator of what that entails. |
[340.22 --> 343.64] But it really is just imagining the worst case scenario. |
[344.20 --> 347.50] So it's like Chicken Little, if you know the story. |
[347.58 --> 348.44] The sky is falling. |
[348.54 --> 349.46] The sky is falling. |
[349.46 --> 355.64] All the time I am worried about the sort of what if catastrophe that could occur. |
[356.18 --> 362.02] And so imagine that there might be some bit of truth in what I'm playing out. |
[362.02 --> 365.56] But it doesn't mean that the context actually fits. |
[366.44 --> 366.54] Right. |
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