What it is
“I am not enough”. “I have a hard time making friends”. “He doesn’t want to be with me”. “I love life”. “I don’t care about physics”. “An economic crisis is going to happen soon, I know it”.
These are all thoughts, or what we call in cognitive behavioral therapy a cognition.
Thoughts and cognitions, usually concern our views of:
- the world (“we live in a dangerous world”)
- the self (“I am such a timid person”)
- the future (“earth’s resources are ending”)
Language allows us to concretize these conscious thoughts. As such, our cognitions are influenced by the language we speak – but also by our culture and education.
In other words, our views about ourselves, the world, religion, life, love, the future etc. were all influenced by our experiences and our upbringings.
We also know from social and cognitive psychology that no matter which type of belief we end up having, we will unconsciously confirm it, as we grow older.
So how reliable can we truly be…?
What it isn’t
Knowledge and cognition are two different things.
Knowledge is the mass of information societies and civilizations have acquired, throughout the ages. It is constantly changing and evolving (which is why we thought the earth was flat until we found out it wasn’t).
Cognition, on the other hand, is what you think you know – which integrates the notion of subjectivity.
Subjective biases are inherent to any analysis, no matter how logic it may seem.
Example:
Fact: I see someone on the other side of the road. He/she does not say hello.
Possible Interpretations:
- He/she did not see me’
- He/she pretended not to see me, he did not want to because
- he/she does not care about my person
- he/she is angry at me for some reason
- he/she did not have time to stop that day, etc.
Reality is indeed objective and factual, but our interpretation of it often goes beyond mere observation.
It can be useful to remember this, notably in cases where this analysis is a source of pain, anguish, and suffering, on a daily basis…
What it can be
Our thoughts influence the way we feel and interact with our environment:
This causality can be quite obvious (ex: I don’t believe in God and so I don’t go to church/the mosque/synagogue) or more subtle (ex: I don’t think I’m capable, so I don’t even try).
Cognitions can also be symptomatic, as shown in this non-exhaustive listing:
- Negative triad in Depression
- Obsessions in anxiety disorders (obsessions are unwanted and disturbing thoughts or urges)
- Delusions in schizophrenia (an idiosyncratic belief or impression maintained despite being contradicted by reality or rational argument).
What it should be
Observant
Cognition has the power to become a meta cognition, and observe its own self as it goes. (“I am aware that I am having unwanted thoughts”, or “I am aware that I am being bias and not processing the entire reality of the situation” “I am aware that this thought is causing me pain” “I am aware that there are other ways to look at this, and I can develop them”.
Once you realize that your thoughts are subjective by definition, that they constantly evolve, you become aware of their versatility and start to notice their functionality.
A functional thought is a thought that helps you move forward, and evolve. On the other hand, a dysfunctional thought can cause suffering: calling for you to reconsider it.
Non-Judgemental
Being kind to yourself is a necessary step to move forward and evolve. You will only hold yourself back with negative self-judgment.
Flexible
Mental flexibility is the ability to reconsider a mental strategy and to adapt to new realities.
Recognizing your thoughts for what they are can then lead you to take back control and chose which reality you chose to live by, which story you want to tell yourself. And this is what cognitive therapy is all about.
