language

shades of grey

~ kimberly mascaro ~ Leave a comment

With all that’s taking place in our world right now (pandemic, violence, loss of security and even life), it’s easy to slip. No, not with alcohol (although that might be happening much more lately), and no, not on a banana peel, but with our thinking. Negative thought patterns and cognitive distortions flourish in difficult times. If we don’t pay attention to our own thinking (metacognition), we are liable to continue along with the same mental errors.

There is a branch of psychology, known as cognitive psychology, which focuses on mental processes. Cognition, or thinking, shapes our behavior and feelings. Furthermore, thoughts, behaviors, and feelings are in a constant relationship: one affecting the other. If we think of a negative event repeatedly, replaying it over and over in our mind, for instance, we can bet that we’ll feel lousy for the rest of the day. If we feel lousy and are holding onto some ugly thoughts, how do you think we may act or behave toward others or in a stressful situation? From another angle, let’s say that we do something without thinking (against our better judgment), and are left feeling guilty or embarrassed. This can lead to becoming fixated on the event, perhaps even labeling ourselves, or calling ourselves names. A downward spiral has begun with thoughts, behaviors and feelings all fueling each other.

Several decades ago, research by psychologists Aaron Beck and David Burns lead to identification of some of the most common cognitive distortions and the problems they can cause. Here, I will describe a few of them.

Black-and-White Thinking: This dichotomous, either/or thought pattern is also known as all-or-nothing thinking. Things are good or bad, right or wrong – there is no room for any shade of grey. Because the middle ground has been ignored, and only two sides or outcomes are believed to exist, there is little possibility in finding reasonable ground.

Overgeneralization: Does your inner voice like to use the words “always,” “never,” “every,” or “all?” If so, be on the lookout for falling into the trap of overgeneralizing. One or two single events cannot provide a reliable conclusion. We need much more data to make solid generalizations. For example, if you are stood up on a blind date, that doesn’t mean that blind dating is unreliable or that every scheduled blind date will lead to being stood up.

Catastrophizing: When something unpleasant takes place in your life, do you twist it into something potentially ‘off-the-charts’ disastrous? “A person who is catastrophizing might fail an exam and immediately think he or she has likely failed the entire course. A person may not have even taken the exam yet and already believe he or she will fail—assuming the worst, or preemptively catastrophizing.” (borrowed from GoodTherpay.org)

Should Statements: It’s fairly common to direct ‘should statements’ toward ourselves and others, even though the end result is no fun. Be on the lookout for “should,” “must,” or “ought” because they indicate that you are operating here. “She should have told me sooner!” “I should have arrived to class earlier.” “He ought to thank me for all I’ve done for him.” “I must ace this mornings exam!” If you feel guilt, shame, frustration, anger or bitterness, examine your thinking. Is this cognitive distortion common in your mental life? Should statements serve no healthy purpose and typically lead to feeling lousy. Spot them, challenge them and see what you discover.

A full list can be found online in blogs at goodtherapy.org and psychologytoday.com.

From a cognitive therapy standpoint, we can get a grasp on this whirlwind by first identifying maladaptive thinking – those pesky patterns of thinking that do us no good. Without attention or correction, a negative outlook on life can develop. The correlation with depression comes as no surprise. And again, without attention or correction, these negative schemas are likely to stick around, sometimes for a lifetime. This is bad for one’s health and no good for anyone’s long-term well-being.

A beginning step toward resolution, is to slow down and live ‘in-the-moment’ in order to increase awareness of cognitive distortions as they rise. Every time I have shared the above list with a university student or psychotherapy client – I’m talking hundreds, if not thousands of times – each one of them has quickly identified the distortion(s) in which he or she frequently operates. Just know that these are THAT common. Each time I share these with others, I look at my own patterns of thinking again and again. I’m grateful for the practice because thought patterns can become habitual and need frequent examination. It’s good practice to shine a spotlight on shades of grey.

By tracking our thoughts, we have the opportunity to increase our awareness of our own thinking habits. Do they serve us or would it be best to make some changes? This awareness allows us to challenge ourselves and choose more adaptive thoughts for a more positive way of living and being. There is no shame in adopting more thoughtful, enlightened responses and charting a new course.

 

Here’s to clear thinking,

Kim

To get my book, Extraordinary Dreams, CLICK HERE.

intention + affirmation = empowerment

~ kimberly mascaro ~ Leave a comment

So I see that I got a little behind on blogging. I’ve been so focused on yoga nidra and the homework requirements between the courses/workshops that time flew right on by! I’m delighted to share with you that I recently completed the 100 hour (basic level) certification in IAM yoga nidra, recognized by Yoga Alliance (IAM stands for Integrative Amrit Method). Now I am back at home, ready to return to my writing. Earlier in 2019, I blogged about dream yoga, yoga nidra and related practices, so I won’t go into definitions here. Instead, I will write about a specific aspect: #intention and #affirmation.

Before we jump in, I’d like to make a distinction for clarification. Scholarly journals include studies revealing the effects of self-affirmations for a variety of behaviors. Within social psychology, self-affirmation theory looks at how people adapt to threats or information related to one’s self-concept. People are motivated to maintain integrity of the self. Sometimes the effect of self-affirmation is impressive, other times, neutral. Much of the research is focused on health outcomes like smoking cessation, appointment attendance, dietary and exercise regimens. Basically, when it comes to cognitions, or human thought processes, healthy self-talk and positive language use can’t hurt. It reaches into concepts of self-adequacy and self-integrity. On the flip side, we know that harmful, negative thoughts have an ugly impact on human development, adaptation, and success potential. I needed to mention self-affirmation theory (similar to cognitive dissonance theory) so that we know what we are NOT talking about. Instead, what we are talking about today, is something much more conscious. Something closer to a personal motto or mantra, if you will.

I’ve been thinking a lot about intentions and affirmations, and how these ideas extend beyond ego to touch on the transpersonal or spiritual. I’ve used intentions and affirmations with clients and with myself over the years in a variety of ways. They have supported my daily routines, meditations, and everyday attitudes. There is a difference between these two terms – intention and affirmation – but sometimes they are used interchangeably. Kamini Desai of the Amrit Yoga Insitute taught me that by consciously withdrawing attention from our tendencies, and instead placing attention/action in the direction we want to go, we thereby set intention. According to the American Psychological Association (APA) Dictionary of Psychology, an intention is any directedness in one’s thoughts or behaviors, whether or not this involves conscious decision-making. Simply put, an intention is a direction (without a specific endpoint). Intention is in opposition to reaction. It’s important that an intention resonates deeply, with all parts of us, so it can be a focal point for a long time. I often include Cognitive Behavioral Therapy (CBT) in my psychotherapy practice – in those cases, intention setting typically involves deliberate decision-making. I recall one client who struggled with follow-through all her life (this was ongoing) and feared that she would not graduate (a new, specific goal). We worked on practicing new behaviors over several sessions. Even img_4580though this memory is a few years old, I recall that the intention we used was something like ‘I persist and complete tasks with ease.’ Like the photo here, we have to climb our way out of things and it can feel tiring with life’s hurdles, but our perception matters. We can sprinkle our climb with rose petals (gentle intention supported with loving affirmation). When cultivating an appropriate intention for hypnotherapy or a meditation practice such as yoga nidra, I often rely more on intuition. This is because I am operating from a bit of a different space – after all with CBT, it’s more analytical. In both cases, for me, there is embodiment, mirroring, and attunement, yet CBT adds analysis of thought and behavior. When I relax and tap in to the heart center, and get out of my head, I have found that a trusted intention naturally emerges for myself or for a client or group. Here are some examples that one of my yoga teachers, Dr. Desai, shared with me:

I am timeless presence.

I am a carrier of peace.

I rest in the power of divine presence.

I recognize the way the universe supports me.

I ask for what I need.

Trust that you’ll know it’s the right one when you sense its resonance, perhaps through a subtle shift in the body. Keep it short and concise if possible. Ask yourself, Does this intention help me grow, become better, relax into life? If yes, then you are on the right track. I still recall this one from when I was working toward hypnotherapy certification in 2005: I am open, intimate and connected with others. Anytime my thumb and forefinger touch (anchoring), that phrase immediately comes into my awareness. That has grown to become, I stand in wholeness for 2019. Both of these intentions have served me for many months, and in the first example, many years. They allow me to settle in to my body and engage the world as it is.

As stated, intention and affirmation are terms often used interchangeably, yet to be technical, the specific distinction is that affirmations support the intention. Mornings are a wonderful time to set an intention, and throughout the day, one to three affirmations can be repeated to support that intention. Alternatively, one can simply return to the original intention. Or one can bring in the affirmation throughout the day.

Affirmations I have used with others when facilitating yoga nidra, or in my own practice are,

I open my heart completely and surrender fully and embrace totally what is present.

My body is the light – my heart is unconditionally open.

I shift out of reactivity and accept what is.

I am the designer of my destiny.

I trust the wisdom of my body to heal itself.

Everyday, in every way, I get better and better. (This final example might make a nice intention as well).

As long as there is total resonance while using affirmative, positive language, you can’t really go wrong. Just remember that an intention is like an orientation on a compass, which is often long-term, whereas an affirmation supports that direction and can change daily.

Intentions and affirmations can be written down and read or said aloud, proclaiming it to the universe. I say that it’s best to do both! They are often inserted in a hypnotherapy or yoga nidra session. Intentions and affirmations for future use might even emerge naturally as I guide my clients to the surface of awareness near the end of a session. For this reason, I advise keeping a notepad and pen at arm’s length.

When I teach on how to construct a vision board, intentions and affirmations are at the forefront. Even though a vision board is usually crafted in support of a specific goal with img_4549an end date, one can also be created as a reminder to keep our internal compass pointed in a particular direction. Think empowerment! Daily affirmations can enhance and fuel the totality of the vision board experience. This visual tool is as powerful as intentions and affirmations themselves. To learn more, write me or attend my vision board class in Auburn, CA this December.

Happy Fall,

Kim

#empowerment

To order my book, click here!

mindful intentions for 2017

~ kimberly mascaro ~ 1 Comment

Happy new year! May 2017 be filled with good health, inner peace, creativity, and prosperity for you and your loved ones. I just now realized that conscious chimera is almost a year old – 2016 flew by – incredible!

Last year I touched on the use of affirmative statements in self-hypnosis (see ‘the application of self-hypnosis’ released on June 1, 2016). Now, as a new year begins, let’s expand on this idea. Our use of language, whether it’s self-talk or something said aloud, can help or hinder. For example, negative self-talk and particular thought patterns are associated with depression and other disorders. As people all over the United States are making new years resolutions, why not resolve to add affirmative and positive language use to our ‘to-do’ list? Speaking to ourselves and others with more positive and affirmative language is not only easier to process and even more kind, but it can carve a path for greater success. This is especially true for young children, who process much slower than adults. Often, children are told “don’t run,” “don’t hit,” or “don’t fall.” Run, Hit and Fall are processed first, and more easily and quickly. If we are to change these directives to affirmative ones, we are more likely to see the results we want. Therefore, they can become, “Walk please,” “Use safe hands,” or “Hold on tight” (or “Pay attention,” for example).

Consider how often we may say or hear something like this: “You’re not dumb.” Or “I’m not stupid, but…” In either case, the ‘not’ is processed afterward, and more importantly, the mind moves the listener (with mental self-talk, that listener is you) in the direction of the dominant thought, no matter if the statement is in the positive or negative. Essentially, we are hearing “You’re dumb” or “I’m stupid” first. Just as was done above, these statements can be changed to “You’re smart,” or “I’m capable, but…” or any other positive and affirmative configuration.

Non-affirmative language dominates the many cultures. Making a change to state what you do want takes a little practice and attention – with time and practice, it will become the norm. Other common examples and how they can be worded differently are:

Don’t worry.  -> It will work out.

Don’t be nervous.  -> Remain calm. Or stay relaxed and breathe.

Don’t hesitate to call/ask for help, etc.  -> Call anytime/I can help.

Don’t forget to _________.  -> Remember to _________.

These are some ideas. Of course, every situation is unique and more appropriate adjustments may be necessary.

Affirmative and positive language takes a leading role in hypnotherapy and self-hypnosis (or any other tool one uses for personal growth and making positive changes). As we think about, describe and list our new years resolutions, we can attain them with much more ease when they are in positive and affirmative language. For the most common resolutions, such as exercise, setting time limits, specific routines, and a daily log can help with motivation, specificity, and accountability. These are examples of particular points one would attend to when doing self-hypnosis, or working with a hypnotherapist. When I was young, I heard many adults talk about starting diets after the new year. They would list off certain foods they would not eat (Cake, French fries, sugary cereal, milk shakes, candy bars). Whether the list was actual or a mentally rehearsed one, the foods to be avoided held a special status and were constantly given attention. A higher success rate could be expected if the list contained healthy alternatives (hard-boiled egg, hearty salad, vegetable juice, fruit smoothie, grilled veggies). In short, the goal is to focus on what we will do and how it will get done in affirmative language.

When it comes to dreamwork, some want to increase dream recall frequency or increase awareness and lucidity. Like hypnotherapy, I work in a similar way here. First, it is understood that all recollections are to be recoded. All value judgments are set aside because often people only write what has been judged as good enough, or worthy of recording. Then, once we recognize that pitfall, mental scripts and exercises for increasing recall and awareness are created. They are worded in affirmative and positive language that is specific and attainable. For example, “As soon as I wake up, I will write down my dream and include every detail” (referring to the journal and pen on the nightstand). By setting intentions in these ways, we directly support the attainment of our most desired goals.

 

All good things in the new year,

Kim