It’s not what you look at that matters, it’s what you see.–Henry David Thoreau
Looking at the attached Kanizsa triangle (Carbon, 2014), we see a white triangle in the forefront, a partially covered triangle in the background, and three partially covered circles. The figure is so convincing we feel we can grasp the entire formation. We are actually perceiving edges that do not exist. People often think what they perceive is a true reflection of what the brain processes; however, the brain is complex and can play tricks on us.
In therapy, cognitive distortions need to be addressed before progress can be made. Cognitive distortions are unreasonable thoughts or beliefs that alter your perception of reality. When a belief is unchallenged for long enough, it becomes an automatic thought. Here is where your perception becomes your reality. You think these thoughts are “normal” and see no reason to question them. Many people, who have anxiety or depression, can identify at least one cognitive distortion within themselves. These irrational beliefs distort perception and hinder recovery.
Learned helplessness is an example of an irrational belief that has become reality for some. You may believe you are powerless to make changes and without addressing the cognitive distortions, you may continue to engage in unhealthy behaviors. Another common irrational belief is when you jump to conclusions, without having any facts to back the claim. You may believe others think you are a burden, even though no one has given you a reason to believe this.
There are many therapy methods that can help you change your negative thinking patterns. One effective therapy is Rational Emotive Behavior Therapy (REBT), which helps you acknowledge that your thinking influences your behaviors and emotions. Using this approach, you will first need to identify your irrational beliefs and then challenge them. Next, you will look for a more reasonable alternative to your belief. You may also use affirmations, which can be positive thoughts that replace flawed thinking. Finally, being mindful of your thinking patterns, will help you to change your responses and react in a healthier way.
Don’t get stuck in negative or irrational thinking, you CAN control your thoughts.
Carbon, C. (2014). Understanding human perception by human-made illusions. Frontiers in Human Neuroscience, 8: 566. Retrieved from http://doi.org/10.3389/fnhum.2014.00566
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