In a recent edition of the The Atlantic (2015) authors Greg Lukianoff and Jonathan Haidt wrote an article entitled “The Coddling of the American Mind” in which they describe a condition in some of the ‘elite’ American Colleges which they call a ‘movement.’ The authors write about the ‘oversensitivity’ of college students who seem to be searching for some (any) way(s) in which to be offended.
Believing this to be an unhealthy trend both for colleges and the students, the authors suggest applying some current psychological theory to the situation to assess it and to provide some guidance as to how to go forth. The approach they take is called ‘Cognitive Behavioral Therapy’ (CBT hereafter) which they describe as follows:
Cognitive behavioral therapy is a modern embodiment of…ancient wisdom. It is the most extensively studied nonpharmaceutical treatment of mental illness, and is used widely to treat depression, anxiety disorders, eating disorders, and addiction. It can even be of help to schizophrenics. No other form of psychotherapy has been shown to work for a broader range of problems. Studies have generally found that it is as effective as antidepressant drugs (such as Prozac) in the treatment of anxiety and depression. The therapy is relatively quick and easy to learn; after a few months of training, many patients can do it on their own. Unlike drugs, cognitive behavioral therapy keeps working long after treatment is stopped, because it teaches thinking skills that people can continue to use.
The goal is to minimize distorted thinking and see the world more accurately. You start by learning the names of the dozen or so most common cognitive distortions (such as overgeneralizing, discounting positives, and emotional reasoning; see the list at the bottom of this article). Each time you notice yourself falling prey to one of them, you name it, describe the facts of the situation, consider alternative interpretations, and then choose an interpretation of events more in line with those facts. Your emotions follow your new interpretation. In time, this process becomes automatic. When people improve their mental hygiene in this way—when they free themselves from the repetitive irrational thoughts that had previously filled so much of their consciousness—they become less depressed, anxious, and angry.
Boy there is a lot packed in there isn’t there? “Ancient wisdom,” “…it teaches thinking skills…,” “the goal is to minimize distorted thinking and see the world more accurately,” “ choose an interpretation…in line with (the facts),” “your emotions follow your interpretations.”
I believe this to be a great example of common grace counseling in that much of what is written here comes right out of my Biblical Counseling Textbooks. Of course there are big differences too. There is no reference to Scripture at all here and no requirement for the presence of the Holy Spirit. In another article, Christian counselor David Powlison, with the Christian Counseling and Education Foundation points out that CBT focuses the self on the self, rather than on God. True.
But of course we don’t just think about God, we research what His Word says about us and our situation which includes our thought life and how we are processing the trial. We try to discover any thinking that is unbiblical and requiring biblical correction. To that end I find the following list of ‘cognitive distortions’ listed in the article quite interesting – and even useful. Here they are along with a few of my comments and Scriptures which are italicized.
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Common Cognitive Distortions
A partial list from Robert L. Leahy, Stephen J. F. Holland, and Lata K. McGinn’s Treatment Plans and Interventions for Depression and Anxiety Disorders (2012).
- Mind reading. You assume that you know what people think without having sufficient evidence of their thoughts. “He thinks I’m a loser.” We might think here of assuming that we know the motives of others when we don’t. The two dangers are 1) thinking that you can accurately know someone’s heart and 2) assuming that there is only one motive (when there are usually more). See here Proverbs 20:5 Counsel in the heart of man is like deep water, But a man of understanding will draw it out. 1 Corinthians 13:7 Love bears all things, believes all things, hopes all things, endures all things. Proverbs 18:13 He who answers a matter before he hears it, It is folly and shame to him. Proverbs 18:17 The first one to plead his cause seems right, Until his neighbor comes and examines him.
- Fortune-telling. You predict the future negatively: things will get worse, or there is danger ahead. “I’ll fail that exam,” or “I won’t get the job.” (See 10)
- Catastrophizing. You believe that what has happened or will happen will be so awful and unbearable that you won’t be able to stand it. “It would be terrible if I failed.” (See 6)
- Labeling. You assign global negative traits to yourself and others. “I’m undesirable,” or “He’s a rotten person.” Proverbs 25:11 A word fitly spoken is like apples of gold In settings of silver. Colossians 4:6 Let your speech always be with grace, seasoned with salt, that you may know how you ought to answer each one. Ephesians 4:29 Let no corrupt word proceed out of your mouth, but what is good for necessary edification, that it may impart grace to the hearers.
- Discounting positives. You claim that the positive things you or others do are trivial. “That’s what wives are supposed to do—so it doesn’t count when she’s nice to me,” or “Those successes were easy, so they don’t matter” (See 6)
- Negative filtering. You focus almost exclusively on the negatives and seldom notice the positives. “Look at all of the people who don’t like me.” Items 3-6 all have to do with negative thinking – always putting a negative spin on events. But for the Christian, every trial is an opportunity to glorify God, serve others and be like Christ (Ken Sande). Here are just a ‘few’ verses for what we SHOULD be thinking: Romans 8:28 And we know that all things work together for good to those who love God, to those who are the called according to His purpose. James 1:2-3 My brethren, count it all joy when you fall into various trials, knowing that the testing of your faith produces patience. Romans 5:3-4 And not only that, but we also glory in tribulations, knowing that tribulation produces perseverance; and perseverance, character; and character, hope. Philippians 4:8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy — meditate on these things. Ephesians 3:19 to know the love of Christ which passes knowledge; that you may be filled with all the fullness of God. Romans 8:31-32 What then shall we say to these things? If God is for us, who can be against us? He who did not spare His own Son, but delivered Him up for us all, how shall He not with Him also freely give us all things?
- Overgeneralizing. You perceive a global pattern of negatives on the basis of a single incident. “This generally happens to me. I seem to fail at a lot of things.” (See 8)
- Dichotomous thinking. You view events or people in all-or-nothing terms. “I get rejected by everyone,” or “It was a complete waste of time.” Exodus 20:16 ” You shall not bear false witness against your neighbor (nor to yourself – D2)
- Blaming. You focus on the other person as the source of your negative feelings, and you refuse to take responsibility for changing yourself. “She’s to blame for the way I feel now,” or “My parents caused all my problems.” This one is big and is an epidemic in our culture. How should the Christian think? Matthew 7:1-3 “Judge not, that you be not judged. “For with what judgment you judge, you will be judged; and with the measure you use, it will be measured back to you. “And why do you look at the speck in your brother’s eye, but do not consider the plank in your own eye?
- What if? You keep asking a series of questions about “what if” something happens, and you fail to be satisfied with any of the answers. “Yeah, but what if I get anxious?,” or “What if I can’t catch my breath?” Here is what the Scripture says: 2 Corinthians 12:9 And He said to me, “My grace is sufficient for you, for My strength is made perfect in weakness.” Therefore most gladly I will rather boast in my infirmities, that the power of Christ may rest upon me. Regarding what we believe will be a future event: Ecclesiastes 7:14 14 In the day of prosperity be joyful, But in the day of adversity consider: Surely God has appointed the one as well as the other, So that man can find out nothing that will come after him. Ecclesiastes 8:7 For he does not know what will happen; So who can tell him when it will occur? You don’t have the gift of prophecy. James 4:13-15 Come now, you who say, “Today or tomorrow we will go to such and such a city, spend a year there, buy and sell, and make a profit”; whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away. Instead you ought to say, “If the Lord wills, we shall live and do this or that.”
- Emotional reasoning. You let your feelings guide your interpretation of reality. “I feel depressed; therefore, my marriage is not working out.” 2 Corinthians 5:7 For we walk by faith, not by sight.
- Inability to disconfirm. You reject any evidence or arguments that might contradict your negative thoughts. For example, when you have the thought I’m unlovable, you reject as irrelevant any evidence that people like you. Consequently, your thought cannot be refuted. “That’s not the real issue. There are deeper problems. There are other factors.” Proverbs 19:20 Listen to counsel and receive instruction, That you may be wise in your latter days. Proverbs 1:5 A wise man will hear and increase learning, And a man of understanding will attain wise counsel, (and many more in Proverbs)
God wants us to think in accordance with the truth, past, present and future. May the Holy Spirit guide us to His truth and may we glorify Him in our thought lives.
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