Tag Archives: Self-Improvement

Selective Perspective

Robert F. Mullen, PhD
Director/ReChanneling

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Cognitive Distortions #3 and #4: Filtering and Polarized Thinking

Our negative core and intermediate beliefs form in response to childhood disturbance and the onset of our emotional dysfunction. Core beliefs are more rigid in those of us living with social anxiety because we tend to store information consistent with negative beliefs. Our intermediate beliefs establish our attitudes, rules, and assumptions. These beliefs govern our perceptions and, ostensibly, remain as our belief system throughout life. Even if irrational or inaccurate, our beliefs define how we see ourselves in the world. When we decline to question these beliefs, we act upon them as though they are real and reasonable, ignoring evidence that contradicts them. This produces a cognitive bias – a subconscious error in thinking that causes us to misinterpret information and make irrational decisions. 

To compound this, humans have an inherent negativity bias. We are genetically predisposed to respond more strongly to adversity, which aggravates our SAD symptoms. We anticipate the worst-case scenario. We expect criticism, ridicule, and rejection. We worry about embarrassing or humiliating ourselves. We project unpleasant outcomes that become self-fulfilling prophecies. It is not surprising that we readily turn to Filtering and Polarized Thinking to justify these irrational thought patterns. 

Filtering. When we engage in Filtering, we selectively choose our perspective. Our tunnel vision gravitates toward the negative aspects of a situation and excludes the positive. This applies to our memories as well. We dwell on the unfortunate aspects of what happened rather than the whole picture. 

A person who consistently filters out negative information is someone with an excessively cheerful or optimistic personality. Conversely, a person who emphasizes gloom and doom is unhappy or defeatist. Those of us living with SAD tend to mirror the latter. We filter out positive aspects of our life, choosing to dwell on situations and memories that support our negative self-image. This creates an emotional imbalance due to the exclusion of healthy thoughts and behaviors. We view ourselves, the world, and our future through an unforgiving lens.

Negative filtering is one of the most common cognitive distortions in anxiety because it sustains our toxic core and intermediate beliefs. Our pessimistic outlook exacerbates our feelings of helplessness and hopelessness. We accentuate the negative. A dozen people in our office celebrate our promotion; one ignores us. We obsess over the lone individual and disregard the goodwill of the rest. By dwelling on the unpleasantness, we reinforce our feelings of undesirability and alienation. 

To effectively challenge our tendency to filter information, we need to identify the situation(s) that provokes our anxiety and the corresponding ANTs (automatic negative thoughts). From there, we analyze the unsoundness of our reaction and devise a rational response. Initially, the conversion process is exacting, but with time and practice, it becomes reflexive and spontaneous. Cognitive behaviorists call it ARTs – automatic rational thoughts. 

The term maladaptive behavior was coined by Aaron Beck, the pioneer of cognitive-behavioral therapy. It is prevalent in social anxiety disorder. Maladaptive means we tend to adapt wrongly (negatively) to situations. We must remain mindful that our symptoms encourage a negative perspective and adjust accordingly.

Polarized Thinking. One of the symptoms of SAD is our compulsion to overanalyze our performance in a situation, tormented by our mistakes, our inept interaction, or our poor conversation skills. We preoccupy ourselves – often for days on end – with everything we think we did wrong, obsessing over what we should have done better. We tell ourselves unless a thing is done to perfection, it is not worth doing at all.

Perfectionism is not just the desire to do well; it is the need to be infallible. If we can’t be perfect, there is little point in bothering. Perfectionism exacerbates our social anxiety. We worry about appearing vacuous or inadequate, fearing exposure of our imperfections. 

In Polarized Thinking, we see things as absolute – black or white. There is no middle ground, no compromise. We are either brilliant or abject failures. Our friends are for us or against us. We do not allow room for balanced perspectives or outcomes. We refuse to give people the benefit of the doubt. Worse than our anxiety about criticism is our self-judgment. If we are not flawless and masterful, we must be broken and inept. There is no room for mistakes or mediocrity, “I failed my last exam; I fail at everything I try. I’m a loser.”

Perfection is a futile pursuit because it is impossible to attain. In the last chapter, we talked about the criteria for healthy and effective neural information – that it be rational, possible, and reasonable. Perfectionism fulfills none of these.

Like Filtering, Polarized Thinking is selective. To remedy our dichotomous perspective, we identify the anxiety-provoking situation and examine our corresponding fears and automatic negative thoughts (ANTs). From there, we analyze their inaccuracy and initiate rational responses

It is important to consider the holism and multiple perspectives of life’s events and replace the myopia of Filtering and the rigidity of Polarized Thinking with the kaleidoscope of viewpoints, interpretations, and possibilities.

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.  

Controlled or Controlling: Who’s in Charge?

Robert F. Mullen, PhD
Director/ReChanneling

Numbers generate contributions that support scholarships for workshops.

Cognitive Distortion #2: Control Fallacies

Our anxieties manifest in how we think about ourselves and how we think others think about us. We struggle with our fears of criticism and ridicule. The majority of us also live with depression, which can lead to multiple cognitive distortions like Filtering and PolarizedThinking (Chapter 10), Overgeneralization (Chapter 12), and Personalization (Chapter 14). This chapter focuses on our tendency to engage in ControlFallacies due to our SAD-induced feelings of helplessness and hopelessness. 

A fallacy is a belief based on unreliable evidence and unsound arguments. As we discussed earlier, we cognitively distort to reinforce or justify our self-beliefs and validate our irrational attitudes, rules, and assumptions – how we perceive, think, and behave.

A Control Fallacy is the conviction that (1) something or someone has power and control over things that happen to us, or (2) we hold that type of power over others. We either believe events in our lives are beyond our control, or we assume responsibility for everything.

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When we feel externally controlled, we see ourselves as weak and powerless. We blame outside forces (fate, the weather, authority figures) for the adversity in our lives. We accuse our gender, race, sexuality, weight, income, and education rather than assume responsibility for our actions. A health scare becomes an act of god, the philanderer blames his wife for leaving him, and our failing grade is because our instructor has a personal grudge. 

Conversely, the fallacy of internal control is when we assume unrealistic responsibility for everything. We believe we have power and influence over other people’s thoughts, emotions, and behaviors. We blame ourselves for their mishaps and misfortunes. It is our fault our friend turns to drugs because we weren’t supportive. Our supervisor suffers a heart attack because we continually miss deadlines.

Both external and internal control fallacies correspond to our SAD-induced feelings of helplessness, hopelessness, undesirability, and worthlessness. 

PROACTIVE NEUROPLASTICITY YOUTUBE SERIES

We believe external forces control us because we feel powerless over what happens to us. Our sense of hopelessness tells us any effort towards remedy is futile. “They think I’m incompetent.” “She finds me unattractive.” “I don’t belong here.” We subsequently feel guilty for our inadequacy, and shame for our weakness. We wallow in self-pity, convinced that attempts at happiness are pointless. 

Our tendency to unjustifiably blame ourselves for our social anxiety disorder leads to internal control fallacies. Had we moderated our adolescent behavior, we claim, we could have prevented the onset. This leads us to believe we have control over other things we bear no responsibility for. “It’s my fault she’s unhappy.” “He drinks because I ignored him.” The belief we have let everyone down wreaks havoc on our emotional well-being and our sense of competence. 

These control fallacies inform us we are not assigning blame in the appropriate ways. We need to stop taking responsibility for problems we do not create and assume responsibility for our actions. That is only logical. Unfortunately, SAD subsists on our irrational thoughts and behaviors. Those of us living with social anxiety frequently use cognitive distortions because we feel trapped in its vicious circle, restricted from living a normal life. A fundamental component of recovery is learning how to identify our cognitive distortions and devise rational responses. 

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.

Chapter 9: Constructing Our Neural Information

Robert F. Mullen
Director/ReChanneling

Numbers generate contributions that support scholarships for workshops.

This is a draft of Chapter Nine – “Constructing Our Neural Information’’ in ReChanneling’s upcoming book on moderating social anxiety disorder and its comorbidities. I present this as an opportunity for readers to share their ideas and constructive criticism – suggestions that I gratefully consider and evaluate as I work to ensure the most beneficial product to those with emotional dysfunction (which is all of us to some degree). Please forward your comments in the form provided below.

<Nine>
Constructing Our Neural Information

“The best defense is a good offense.”
– The strategic offensive principle of war.

Proactive neuroplasticity is our ability to govern our emotional well-being through DRNI – the deliberate, repetitive, neural input of information. What is significant is how we can dramatically accelerate and consolidate learning by consciously compelling our brain to repattern its neural circuitry. DRNI empowers us to proactively transform our thoughts and behaviors, creating healthy new mindsets, skills, and abilities. 

Before delving into the construction of our neural information, let’s break DRNI down into its components so we fully understand the purpose and the process.

Deliberate. A deliberate act is a premeditated act. We initiate and control the process. Let’s review the three forms of neuroplasticity. Reactive neuroplasticity is our brain’s natural adaption to externally driven information – sounds, sights, phenomena, and the like – that impacts our neural network. Active neuroplasticity is cognitive pursuits such as dancing, yoga, or assembling a puzzle. It is not a deliberate manipulation of our neural network and is often impulsive. To be proactive is to intentionally cause something to happen rather than respond to it after it has happened. Proactive neuroplasticity is the deliberate act of reconstructing our neural network by the repetitious input of information. Its purpose is to overwhelm or replace negative and toxic neural input with healthy positive information. As psychoanalyst Otto Rank confirms in Art and the Artist, “positively willed control takes the place of negative inhibition,” 

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Repetitive is repeating something that has already been said or written – in this case, the neural information we are constructing. Common synonyms of repetitive include monotonous, tedious, and mind-numbing. The process of repetition is off-putting unless we remain mindful of its purpose, which is the positive realignment of our neural network. Not unlike the Hindu mantra and Abrahamic prayer, information takes the form of short, self-affirming, and self-motivating statements we commit to memory and repeat to expedite learning and unlearning. 

Neural input is the stimuli that impact our brain and compel its circuits to realign and create new neurons. The gateway to information, our receptor neuron, does not react to every stimulus. Our brain receives around two million bits of data per second but is capable of only processing roughly 126 bits, so it is important to provide substantial information. 

Multiple tools assist in our recovery, and we will identify them throughout this book. Coping skills to moderate our situational fears, graded exposure to ease our transition into society, and cognitive comprehension to correct our irrational assumptions. In this chapter, our focus is on the rapid and concentrated neurological stimulation that compels a sensory neuron to spark, initiating a neural chain reaction. The more repetitions, the more durable the circuits. DRNI is the quick and painless method that gets the ball rolling, so to speak.

Neural stimuli are sensory – sights, sounds, tactile impressions; mental in the form of memory, experience, and ideas; and emotional incited by images, words, and music. The neural information in proactive neuroplasticity is distinguished by its purpose – overcoming or replacing toxic with healthy information in the form of positive electrical energy. Our information determines its algorithmic conversion to negative or positive electrical energy. 

PROACTIVE NEUROPLASTICITY YOUTUBE SERIES

We begin by identifying the goal of our information. What is our intention? What do we want to achieve? Are we challenging our anxieties about a social event? Are we asking for a raise? Are we confronting the family conspiracist at Thanksgiving dinner? A firm, specific goal enables the process. 

The next step is to identify the actions or measurable steps needed to achieve the goal. Our goal is the outcome we want to achieve; the objectives are the means necessary to achieve the desired outcome. Goals and objectives work in tandem. If our goal is to challenge a feared-situation, what is our strategy, and what coping skills and other objectives do we utilize to successfully engage? 

Two hypothetical examples. The first addresses recovery from social anxiety disorder; the other empowers our capacity to challenge self-destructive behavior. 

Our recovery goal is to moderate our fears and anxieties associated with an upcoming speaking engagement. To achieve that, we provide three objectives. We will bring a support person with us, create diversionary multimedia, and accentuate a character strength such as our persuasiveness. Our empowerment goal is to quit drinking. Our objectives include joining alcoholics anonymous, finding a sponsor, and taking medication used to treat alcohol addiction. There are multiple objectives to achieve a goal. 

Now we construct our information – the self-empowering statement(s) that support our goal and objectives. To ensure its integrity, the information must be sound in its construction. Meeting the following seven criteria will help establish an effective neural response. Information must be rational, reasonable, possible, goal-focused, unconditional, brief, and in first-person present or future form.

Rational. Our overarching objective in recovery is to subvert our life-consistent negative self-beliefs and image, which stem from our core and intermediate beliefs influenced by childhood disturbance and our emotional dysfunction. We express them in our automatic negative thoughts (AMTs). For the most part, our assumptions are illogical and self-destructive. Countering them requires a rational response. If our ANT corresponds to our SAD-indued fear of ridicule or criticism, a rebuttal might be an affirmation of our significance – that our opinions and contributions are as valuable as anyone else’s.

Reasonable. Unreasonable means without reason, which is a definition of insanity. We are either sensible and of sound judgment or are cognitively impaired. The unreasonable symptoms of our emotional dysfunction are repudiated by rational response. Unreasonable aspirations and expectations impact the integrity of the information. “I will publish my first novel” is unreasonable if we choose to remain illiterate.

Possible. This is a no-brainer. Possible means it is within our power or capacity to achieve it. Because our social anxiety attacks our confidence and self-esteem, we subvert our inherent and achieved strengths and abilities. If nothing seems possible, we tend to set impossible expectations. The simple yet salient reality is, if our goals and objectives are impossible, our efforts are futile.

Goal-focused. If we do not know our destination, the path will be unfocused and meandering. Our information must focus on achieving our goals and objectives. Any deviation impacts the integrity of the information.

Unconditional. Our commitment to our information must be unequivocal. Any undertaking contingent upon something or someone else weakens our resolution. Placing restrictions on our commitment is our unconscious avoidance of accountability. Saying “I might do something” essentially means “I may or may not do something” depending upon other conditions. How comfortable are we when someone says, “I might consider paying you for your work?” 

First-person present or future. The difference between a mantra or prayer, and our information is that our neural input supports a personal goal and objectives. Our information is a self-affirming and self-motivating commitment. “I have the willpower to do this.” Future time as self-fulfilling prophecy is also fine: “I will succeed,” for example. 

Brief. Our content of information is expressed in brief statements purposed to initiate rapid, concentrated, neurological stimulation that compels the sensory neuron to spark, transmitting electrical energy into a neuron chain reaction. These affirmations also moderate our fears and anxieties about a situation and the influx of the fear and anxiety-provoking chemical hormones cortisol and adrenaline. Their brevity makes it easier to commit them to memory. Information is not static but evolving. 

The Destructive Nature of Negative Words

Words have enormous power; they influence, encourage, and destroy. While positive words boost our self-esteem and self-image, the impact of negative words contributes heavily to our toxic neural input, which is counterproductive to our recovery.

It is not just the words we say out loud in criticism and conversations. The negative words we silently call ourselves are just as damaging. Those self-descriptions that SAD provokes us into believing stupid, incompetent, ugly, and worthless.

We use them often. They are a part of our conditioning. By the age of sixteen, we have heard the word no from our parents, roughly 135,000 times. Statistics are fluid and ambiguous, but you get the drift. As best-selling author, Betty Eadie submits, “If we understood the awesome power of our words, we would prefer silence to almost anything negative.” The neurotransmission of stress-provoking chemical hormones impacts normal neural functioning, affecting our logic, reasoning, and communication. Personalized negative words impair the parts of our brain that regulate our memory, concentration, and emotions. They are psychologically and physiologically destructive. Our brains are structured around an abundance of negative information.

Negative words when used in everyday conversations are not particularly harmful, but when we apply them to our irrational attitudes, rules, and assumptions, they can be emotionally annihilating. Negative pronouns like no one, nobody, nothing, and nowhere substantiate our isolation and avoidance of relationships. Negative verbs like can’t, don’t, shouldn’t, and won’t support our sense of incompetence, while adverbs like barely, hardly, no, not, and never invalidate our commitment.

Negative words that support our negative moral emotions like guilt, embarrassment, and shame, can do even more damage. They impact the series of neural connections responsible for our decision making which causes us to act irrationally, a feature those of us living with social anxiety understand all too well.

These negative words, whether in our thoughts or speech, impede recovery. A primary recovery objective is to deliberately feed positive information into our neural network to compensate for or overwhelm decades of negative information.

Qualifying or conditional words like should, maybe, and could weaken our commitment. We either did it, are doing it, or will do it. “I should start my diet” means, maybe I will and maybe I won’t. Conditional words originate in doubt and manifest in avoidance and procrastination. Other examples include ought, must, and have to.“I will not drink at the office party” is a more robust commitment than “I shouldn’t drink at the party.”

The adverse impact of won’t and can’t is obvious. Our objective in recovery or empowerment is to replace toxic with healthy neural information. Consider the two statements: “I won’t learn much from that lecture”and“I will learn something from that lecture.” Which one offers the probability we will attend? Negative absolute words include never, impossible, and every time. “Every time I try…”

These negative and conditional words impact the integrity and efficacy of our information and must never be used. In general, it is important to recognize the destructive nature of these words and eliminate them from our self-referencing thoughts and vocabulary as much as possible. 

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Now I want you to do something for yourself. I want you to treat yourself well. Congratulate yourself for your courage and resolve. You are taking giant steps toward recovery. You have shaken your resistance to new ideas and experiences. You have been beating yourself up for too long. It’s time to take care of yourself with kindness and compassion. Be grateful for your character strengths, virtues, and achievements because they are formidable. Change how you speak to yourself. Use kind words. Embrace your inherent value and significance. You belong and deserve to be here. Do something nice for yourself.

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Comments. Suggestions. Constructive Criticism.

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.  

The Facileness of Blaming 

Robert F. Mullen, PhD
Director/ReChanneling

Numbers generate contributions that support scholarships for workshops

Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI—deliberate, repetitive, neural information. — WeVoice  

Cognitive Distortion #1: Blaming

Cognitive distortions are exaggerated or irrational thought patterns that perpetuate our anxiety and depression. In essence, we twist reality to reinforce or justify our toxic behaviors and validate our irrational attitudes, rules, and assumptions. Our attitudes refer to our emotions, convictions, and behaviors. Rules are the principles or regulations that influence our behaviors, and our assumptions are what we believe to be accurate or real. SAD and other emotional dysfunctions paint an inaccurate picture of the self in the world with others. 

Consider this example. The entire office staff congratulates us on our promotion, except for one individual who looks the other way. Rather than embracing the support, we obsess over the shunner. That is Filtering – selectively choosing our facts to support our poor self-image by dwelling on the negative while overlooking the positive. While the number of cognitive distortions varies widely, there are thirteen that are primary. Jumping to Conclusions might indicate we know what our perceived antagonist is thinking. We are mind-readers. Emotional Reasoning is arriving at our emotional conclusion without considering other factors. Perhaps our antagonist has a toothache or is distracted by unrelated events. The cognitive distortion, Personalization speaks for itself.

Understanding how we use cognitive distortions as subconscious strategies to avoid facing certain truths is crucial to recovery. SAD drives our illogical thought patterns. Countering them requires mindfulness of our motives and rational response. Because of their complexity and similarities, each cognitive distortion has its own chapter. Our compulsion to twist the truth to validate our negative self-beliefs and image is powerful; we need to understand how these distortions sustain our social anxiety disorder. Cognitive distortions are rarely cut and dried but tend to overlap and share traits and characteristics. That is what makes them confusing and difficult to clearly define.

Let us begin our study with Blaming, a cognitive distortion very relevant to SAD.

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Blaming

Since we have determined that onset is a consequence of childhood disturbance and other factors for which we are not accountable, attributing blame for our social anxiety disorder should be a moot exercise. 

Knowledge, however, is not resolution. We are still learning the tools and techniques of the enemy, but our counteroffensive remains on the drawing board. Until we design and implement our weaponry, we remain in emotional limbo, overwhelmed by feelings of incompetence and undesirability. Much of recovery is devising and implementing rational responses to our SAD-induced negative perceptions. This does not happen overnight, however, and the burden of responsibility for our self-destructive thoughts and behaviors can be overwhelming. Trapped within SAD’s vicious cycle of fears and social avoidance, we see ourselves as victims. Victimization needs an antagonist – someone or something to blame. 

PROACTIVE NEUROPLASTICITY YOUTUBE SERIES

The mature and logical approach is to rationally respond to our emotional angst, but SAD subsists on irrationality. Until we master recovery, it is reasonable to search for avenues to unburden ourselves of responsibility. One alternative is external blaming – holding others accountable for our dysfunction including our parents, society, god, and our golden retriever. 

Internal blaming is taking personal responsibility even though we are not accountable for the onset. When we define ourselves by our dysfunction rather than our attributes, we blame ourselves. 

Internal or self-blaming is one of the most toxic forms of self-abuse because it goes against nature to self-harm. We are not put on this earth to hurt ourselves. Self-abuse is an abomination of creation especially when there is a solution. 

Until we devise rational responses to our fears and social avoidance, we continue to blame ourselves for our behaviors and perceived character defects. We hesitate to contribute to discussions for fear of criticism. We avoid conversations, worried our nerves will expose us. We blame ourselves when we shun others out of fear of rejection. Then, adding insult to injury, we beat ourselves up because our symptoms get the better of us causing us to self-characterize as helpless, hopeless, undesirable, and worthless. 

The resolution is learning how to rationally respond to our emotional angst. We cannot function optimally without moderating our self-destructive thoughts and behaviors. The ability to look at our actions through the prism of intellectual awareness is a necessary component of the transformative act and indispensable to recovery. Rational response allows the flow of positive thought and behavior necessary for recovery, eliminating the need to blame. 

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.  

Chapter 5: The Trajectory of Our Self-Annihilation

Robert F. Mullen, PhD
Director/ReChannelng

Numbers generate contributions that support scholarships for workshops.

This is a draft of Chapter Five – ‘The Trajectory of Our Self-Annihilation’’ in my upcoming book on moderating social anxiety disorder and its comorbidities. I present this as an opportunity for readers to share their ideas and constructive criticism – suggestions that I gratefully consider and evaluate as I work to ensure the most beneficial product to those with emotional dysfunction (which is all of us to some degree). Please forward your comments in the form provided below.

<Five>
The Trajectory of Our Self-Annihilation

“Maybe the journey isn’t so much about becoming anything.
Maybe it is about un-becoming everything that isn’t really you,
so you can be who you were meant to be in the first place.”
— Paul Coelho

While we remain conjoined with our social anxiety disorder, we continue to view ourselves as helpless, hopeless, undesirable, and worthless. These become our core self-beliefs as a result of childhood disturbance. By dissociating ourselves from our condition, we perceive things more rationally. It is SAD that compels us to think irrationally, and it is this compulsion that causes us to view ourselves as helpless, hopeless, undesirable, and worthless. In my experience developing and implementing programs to challenge the self-annihilation of those living with SAD, I have identified the overarching integrant. We are lost. Like the preverbal wandering lamb, our flanks are exposed to the wolves of our irrationality. 

We are the personification of the fabled protagonist wandering, helpless and hopeless, in the forest. Our hunger for safety and comfort drives us to grasp onto anything that offers sustenance, no matter how destructive to our well-being. We encounter the house of candy and voraciously consume it even though our instincts advise us of the likelihood of villainy within. 

Mindful we are not accountable for having SAD should relieve us of the unjustifiable shame and guilt we have relied upon to rationalize our condition. Since we are not at fault for having SAD, we should no longer feel the need to beat ourselves for our condition. Yet we continue to do so. Why is that? The answer is obvious. While we are not accountable for the cards we have been dealt, we are responsible for how we play the hand we have been given. In essence, our resistance to recovery continues the cycle of guilt and shame that causes us to continually beat ourselves up. 

It is a common refrain that those who do not learn history are doomed to repeat it. That is especially true for social anxiety because we find ourselves trapped in a vicious cycle of irrational fears and avoidance of social interaction. Contrary to what SAD tells us, we are not stupid. We know, after decades of denial, that our thoughts and behaviors are self-destructive yet feel doomed to repeat them ad nauseam. Then we beat ourselves up for our failure to escape this prison of self-abuse. We hate our life, and we hate ourselves for putting up with it. 

So, in this chapter, we are going to learn the history of our negative thoughts and behaviors so we can put an end to this endless cycle of fear that alienates us from our true nature. We will see the development of our self-destructive proclivities as a series of stages. It is not a perfectly linear trajectory. It is a collaboration of associated events. For example, the onset of SAD corresponds to our negative intermediate beliefs which are associated with our perceptions of childhood disturbance. Like the simultaneous mutual interaction of mind, body, spirit, and emotions in all human endeavors, each stage in our trajectory complements, influences, and overlaps.

The negative cycle we are in may have convinced us that there is
something wrong with us. That is untrue. The only thing we may be
doing wrong is viewing ourselves and the world inaccurately.

Core Beliefs

It begins with our core beliefs that underscore our understanding of self. Core beliefs are our deeply held convictions that determine how we see ourselves in the world. We formulate them in childhood in response to information, experiences, inferences and deductions, and by accepting what we are told as true. They mold the unquestioned underlying themes that govern our perceptions, and they, ostensibly, remain as our belief system throughout life. Even if a core belief is irrational or inaccurate, it defines how we see ourselves in the world. When we decline to question our core beliefs, we act upon them as though they are real and true. 

Core beliefs are more rigid in individuals with SAD because we tend to store information consistent with negative beliefs, ignoring evidence that contradicts it. This produces a cognitive bias – a subconscious error in thinking that leads us to misinterpret information, impacting the accuracy of our perspectives and decisions. 

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Childhood Disturbance

During the development of our core beliefs, we are subject to a childhood disturbance – a broad and generic term for something that interferes with our optimal physical, cognitive, emotional, or social development. The word disturbance generates images of overt and tragic abuse, but this is not necessarily the case. As explained in Chapter One, any number of things can be defined as childhood disturbance. It can be intentional or accidental, real or imagined. (The suggestibility and emotional creativeness of the pre-adolescent is legendary.) I gave you the example of the toddler who senses abandonment when her or his parental quality time is interrupted by a phone call. It is safe to posit that every child perceives disturbances daily. They are universal and indiscriminate. Cumulative evidence that a toxic childhood is a primary causal factor in lifetime emotional instability has been well-established, and experts speculate that each of us will develop at least one diagnosable emotional dysfunction at some point in our life. 

Negative Core Beliefs 

This confluence of developing core beliefs and childhood disturbance generates negative core beliefs about the self (I am abandoned) and others (you abandoned me). Feelings of detachment, neglect, and exploitation are also common consequences of childhood disturbance. It is our self-oriented negative core beliefs that compel us to view ourselves in these four ways. As helpless (I am weak, I am incompetent); hopeless (nothing can be done about it); undesirable (no one will like me); and worthless (I don’t deserve to be happy). Our other-oriented negative core beliefs view people as demeaning, dismissive, malicious, and manipulative. Other-oriented self-beliefs incentivize us to blame others for our condition, avoiding personal accountability. We hold others responsible for our feelings of helplessness, hopelessness, undesirability, and worthlessness. 

Emotional Dysfunction

The next step in our trajectory is the onset of emotional dysfunction as a result of childhood disturbance. Roughly 90% of onset happens during adolescence. Two exceptions are narcissistic personality disorder and later-life PTSD. The symptoms and characteristics of emotional dysfunction often remain dormant, manifesting later in life. The susceptibility to onset originates in childhood – emotional viruses that sense vulnerability. Experts tell us that SAD infects around the age of thirteen duo to a combination of genetic and environmental factors. Researchers recently discovered a specific serotonin transporter gene called “SLC6A4” that is strongly correlated with SAD. Whatever the causes, it is our perception of childhood disturbance that produces the susceptibility to infection.

Insufficient Satisfaction of Needs

Self-esteem is mindfulness of our value to ourselves, society, and the world. It can be further understood as a complex interrelationship between how we think about ourselves, how we think others perceive us, and how we process and present that information. Maslow’s hierarchy of needs reveals how childhood disturbance disrupts our natural development. The orderly flow of social and emotional development requires satisfying fundamental human needs. Childhood perceptions of abandonment, detachment, exploitation, and neglect subvert certain biological, physiological, and emotional needs like familial support, healthy relationships, and a sense of safety and belongingness. This lacuna negatively impacts our self-esteem which we express by our undervaluation or regression of our positive self-qualities. This does not signify a deficit, but latency and dormancy – underdevelopment of our character strengths and attributes due to inactivity. 

Negative Intermediate Beliefs 

The confluence of SAD and the disruption in self-esteem generate life-consistent negative self-beliefs sustained by cognitive distortions. The onset of SAD happens during the development of our intermediate beliefs. These establish our attitudes, rules, and assumptions. Attitudes refer to our emotions, convictions, and behaviors. Rules are the principles or regulations that influence our behaviors. Our assumptions are what we believe to be true or real. Despite similar core beliefs, we each have varying intermediate beliefs developed by information and experience, e.g., social, cultural, and environmental – the same things that make up our personality. 

Negative Self-Beliefs and Image

These SAD-induced attitudes, rules, and assumptions result in distorted and maladaptive understandings of the self and the world. In psychology, experts present two forms of behavior – adaptive and maladaptive. Adaptive behavior is behavior that is positive and functional. Maladaptive behaviors are dysfunctional behaviors. that unique characteristic of SAD. They distort our perception and we ‘adapt’ negatively (maladapt) to stimuli or situations. To analogize, if the room is sunny and welcoming, SAD tells us it is dark and unapproving. 

Automatic Negative Thoughts and Behaviors 

We articulate our fears through preprogrammed, self-fulfilling prophecies called ANTs. Automatic Negative Thoughts (ANTs) are involuntary, anxiety-provoking assumptions that spontaneously appear in response to the places or circumstances that provoke our anxiety. Examples include the classroom, a job interview, a social event, and the family dinner. Dysfunctional assumptions caused by our negative self-beliefs impact the content of our ANTs. Even when we know our fears and apprehensions are irrational, their emotional impact is so great, they run roughshod over any healthy, rational response. We will delve deeper into all of this as we progress. Then, together we will develop a targeted plan to dramatically moderate your social anxiety.

We briefly discussed how SAD utilizes propaganda to convince us of the validity of our self-destructive thoughts and behaviors. Propaganda is the distribution of biased and misleading information. SAD utilizes propaganda to convince us of the validity of our self-annihilating thoughts and behaviors. We manifest the effectiveness of SAD propaganda through our maladaptive behaviors and cognitively distorted responses to our fears.

Cognitive distortions are the exaggerated or irrational thought patterns involved in the perpetuation of our anxiety and depression. Everyone engages in cognitive distortions and is usually unaware of doing so. They reinforce or justify our toxic behaviors. They twist our thinking, painting an inaccurate picture of our self in the world. We distort reality to avoid or validate our irrational attitudes, rules, and assumptions.

Part of our counteroffensive is recognizing these cognitive distortions to challenge and counteract them. Throughout this book, we will analyze and discuss each of the thirteen cognitive distortions most applicable to SAD and analyze how we utilize them to reinforce and justify our irrational thoughts and behaviors.

The bulk of this chapter focuses on the origins and trajectory of our life-consistent negative self-beliefs, illustrating the slow but inexorable progression of the SAD army on our emotional well-being. We are now beginning to understand SAD’s tactical advantage. This will help us forge the tools and techniques to (1) defend ourselves and (2) overwhelm or conquer our fears and avoidance of social connectedness. In Chapter Seven, we will look at some of these tools both scientific and psychological.

One of the repercussions of living with SAD is our self-annihilation – our compulsion to beat ourselves up for our difficulties rather than embrace our character strengths, virtues, and achievements. You are challenging your social anxiety. That is positive neural information, the cornerstone of proactive neuroplasticity. Acknowledge your determination, take credit for it, and give your psyche a hearty pat on the back.

“If you do not change direction, you may end up where you are heading.”
— Lao Tzu

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Comments. Suggestions. Constructive Criticism.

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RECOVERY AND EMPOWERMENT

ReChanneling has reached a new plateau with more than 1,000 individuals learning how to consciously restructure their neural networks. Proactive neuroplasticity can dramatically transform self-destructive thoughts and behaviors, creating healthy new mindsets, skills, and abilities. 

Recovery: regaining possession or control of something stolen or lost

Empowerment: becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights.

Neuroplasticity: the ability of the brain to form and reorganize synaptic connections in response to learning or experience.

Proactive: controlling a situation by causing something to happen rather than responding to it after it has happened.

Proactive Neuroplasticity: defining our emotional well-being through DRNI – the deliberate, repetitive, neural input of information.

Proactive Neuroplasticity and Positive Behavioral Change

DRNI: Proactively Restructuring Our Neural Network

Proactive Neuroplasticity: YouTube Series

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Contact us for information on workshops, publications, videos, and upcoming events.

ReChanneling: Updates and Happenings, Fall 2022

Matty Saven
Media Consultant

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YouTube Series on Proactive Neuroplasticity

ReChanneling has produced the sixth YouTube installment on Proactive Neuroplasticity – Affirmative Visualization. By visualizing a positive outcome prior to a feared situation, we experience behaving a certain way in a realistic scenario and, through repetition, attain an authentic shift in our behavior and perspective. It is a form of proactive neuroplasticity, and all the neural benefits of that science are accrued. Just as our neural network cannot distinguish between toxic and healthy information, it also does not distinguish whether we are physically experiencing something or imagining it. Installment #7 will be available on September 15th. LINK

These and other instructional videos are currently hosted by YouTube, BitChute, ReChanneling, Regimed Pharmacy, and other supporting organizations.

Workshops

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Clio’s Psyche

Dr. Mullen’s article “Utilizing Psychobiography to Moderate Symptoms of Social Anxiety Disorder” will be published in the Fall issue of Clio’s Psyche focusing on Psychobiography. Clio’s Psyche is a peer-reviewed, scholarly journal founded in 1994. It is published by the Psychohistory Forum, an organization of academics, therapists, and laypeople, founded in 1982 and holding regular scholarly meetings in Manhattan and at international conventions.

Early this year, Palgrave MacMillan published Dr. Mullen’s “Broadening the Parameters of the Psychobiography. The Character Motivations of the ‘Ordinary’ Extraordinary’” in C.-E. Mayer, P. Fouche, R. van Niekerk, Psychobiographical Illustrations on Meaning and Identity in Sociocultural Contexts, Palgrave-MacMillan, 2022.   LINK to other Publications.

Mullen’s ‘Enlisting Positive Psychologies to Challenge Love Within SAD’s Culture of Maladaptive Self-Beliefs’ in Springer’s Handbook of Love. Transcultural and Transdisciplinary Perspectives has been uploaded to ResearchGate and Academia.edu. Contact us to request a copy.

Klatch: Information Technology and Services

Director Mullen was interviewed by Klatch, the e-learning communication platform for large groups and communities. The topic was the tools and techniques ReChanneling employs to keep over 970 individuals with emotional dysfunction actively engaged in groups and workshops and other interactivities.

WeVoice (Valencia and Málaga, Spain)

We continue to advise WeVoice in the development of technological support systems. Headquartered in Valencia, Spain, WeVoice is a program of mental health utilizing Adaptive 3D Sound Healing powered by Voice Emotion-AI.

Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI—deliberate, repetitive, neural information.– WeVoice

Academia.edu

Academia.edu continues to offer two ReChanneling courses: Neuroscience and Happiness: A Guide to Neuroplasticity and Positive Behavioral Change and Social Anxiety in the LGBTQ+ Community.

Draft Chapters from Social Anxiety Disorder: Recovery and Empowerment

Chapter drafts from Dr. Mullen’s upcoming book on moderating social anxiety disorder and its comorbidities are presented twice monthly as an opportunity for colleagues and peers to share their thoughts and constructive criticism – ideas gratefully evaluated as we work to ensure the most beneficial product to those with emotional dysfunction (which is all of us to some extent). LINK. Passcode: WIP

Latest Posts

Devising Response Plans for Situations
Social Anxiety Disorder: A Definitive Guide
A Workshop Graduate’s Testimonial
Services Offered by ReChanneling

… and, of course, everything on the ReChanneling website is constantly updated as the program continues to evolve and flourish.

Discussion Groups

ReChanneling currently facilitates over 1000 individuals with social anxiety disorder in our two discussion groups. Social Anxiety and Proactive Neuroplasticity and LGBTQ+ Social Anxiety Group.

A third discussion group, ReChanneling: Recovery and Empowerment focuses on proactive neuroplasticity in the pursuit of goals and objectives.

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.

A Workshop Graduate’s Testimonial

Numbers generate contributions that support scholarships for workshops.

I’ve lived with social anxiety for decades. I spent many years (and thousands of dollars) on conventional talk therapy, self-help books, and medication, without experiencing any real change or relief. ReChanneling’s Social Anxiety Workshop produced results within a few sessions, with continuing improvement throughout the workshop and beyond. I’m now much more at ease in situations that were major sources of anxiety and avoidance for me just a few months ago. The shared experience of working through social anxiety with other people who “get it” is powerful, and I’ve felt Dr. Mullen is truly committed to our growth and recovery. Liz D. 

More Testimonials

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PROACTIVE NEUROPLASTICITY YOUTUBE SERIES

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums. 

Services Offered by ReChanneling

Numbers generate contributions that support scholarships for workshops.

WHY IS YOUR SUPPORT SO IMPORTANT? 

ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.

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Social Anxiety Disorder
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Please contact us if you are considering a donation so we can credit you and discuss how we can better reach the millions of adults and adolescents with emotional dysfunction. Contact Matty at rechanneling@yahoo.com

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Devising Response Plans for Situations

Dr. Robert F. Mullen
Director/ReChanneling

Numbers generate contributions that support scholarships for workshops.

Dr. Mullen is doing impressive work helping the world. He is the
pioneer of proactive neuroplasticity utilizing DRNI—deliberate,
repetitive, neural information. Alfonso Paredes, CEO, WeVoice.

An essential factor in recovery is learning how to moderate our situational fears and anxieties that precipitate our automatic negative thoughts (ANTs). There are as many different situations as there are persons negatively impacted. They fall into two primary categories: anticipated and unexpected.

Anticipated and Recurring Situations are those we know, in advance, will evoke our fears and corresponding ANTs.

Unexpected Situations

Unexpected Situations are those anxiety-provoking Situations we do not anticipate, and those that suddenly get out of hand.

  • Situation: The set of circumstances ̶ the facts, conditions, and incidents affecting us at a particular time in a particular place. For social anxiety disorder and other emotional dysfunctions, a Situation is an occasion or event that generates anxiety or stress such that it impacts our emotional well-being and quality of life. Examples include restaurants, the classroom, job interviews, speaking in front of a group, and socializing with strangers.
  • Fears and apprehensions: The stress-provoking feelings developed by our life-consistent negative self-beliefs and images. Examples include the fears of saying or doing something stupid; being criticized or rejected; being the center of attention; engaging in conversation.
  • Automatic Negative Thoughts (ANTs): Spontaneous conscious or subconscious expressions of our fears and apprehensions. ANTs are ostensibly irrational and self-defeating. Examples include I am incompetent; I will say or do something stupid; I am unattractive; No one will like me; No one will talk to me.

Anticipated Situations

The following 9-step plan for Moderating our Fear(s) of Situation functions for Anticipated and Recurring Situations. SEE The Trajectroiy of Our Self-Annihilation

  1. Identify the Feared Situation
  2. Identify the Associated Fear(s)
  3. Unmask the Corresponding ANT(s)
  4. Examine and Analyze Our Fear(s) and Corresponding ANT(s)
  5. Generate Rational Responses
  6. Reconstruct Our Thought Patterns
  7. Create a Plan to Challenge Our Feared Situation
  8. Practice the Plan in Non-Threatening Simulated Situations (including Affirmative Visualization)
  9. Expose Ourselves to the Feared Situation

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Coping Skills

In Unexpected Situations, sudden and unpredicted stress can be moderated with certain coping skills. Their primary objective is to reduce the influx of the fear and anxiety-provoking hormones, cortisol and adrenaline, and provide a modicum of control over our fears and corresponding ANTs. It also provides us the opportunity to identify and challenge them going forward.

Not all coping skills provided below work in Unexpected Situations but are better suited for Anticipated and Recurring Situations where we have time to devise a more specific and comprehensive approach.

  • Affirmative Visualization (anticipated/recurring situations)
  • Controlled Breathing (unexpected and anticipated/recurring situations)
  • Deliberate Slow-Talk (unexpected and anticipated/recurring situations)
  • Distractions (unexpected and anticipated/recurring situations)
  • Diversions (anticipated/recurring situations)
  • Objectives (anticipated/recurring situations)
  • Focus (anticipated/recurring situations)
  • Persona (anticipated/recurring situations)
  • Positive Personal Affirmations (unexpected and anticipated/recurring situations)
  • Progressive Muscle Relaxation (unexpected and anticipated/recurring situations)
  • Projected Positive Outcomes (anticipated/recurring situations)
  • Projected SUDS Rating (anticipated/recurring  situations)
  • Rational Response (unexpected and anticipated/recurring situations)
  • Self-Affirmations (unexpected and anticipated/recurring situations)

PROACTIVE NEUROPLASTICITY YOUTUBE SERIES

Affirmative Visualization: By visualizing a positive outcome prior to the Situation, we experience behaving a certain way in a realistic scenario and, through repetition, attain an authentic shift in our behavior and perspective. It is a form of proactive neuroplasticity, and all the neural benefits of that science are accrued by Affirmative Visualization. Just as our neural network cannot distinguish between toxic and healthy information, it also does not distinguish whether we are physically experiencing something or imagining it.

Controlled Breathing: This abbreviated breathing exercise takes roughly a minute. Place one hand on your abdomen, just above your navel, and the other hand in the center of your chest.

  1. Open your mouth and sigh gently, as if mildly irritated. Allow the muscles in your upper body and shoulders to drop down and relax as you gently exhale.
  2. Close your mouth for a few moments.
  3. Slowly inhale through your nose, keeping your lips closed. Push your stomach out as you do this to pull air in.
  4. Pause for a few moments – as long as is comfortable, then open your lips and gently exhale through your mouth while pulling your stomach in.
  5. Repeat several times.

Deliberate Slow-Talk: Speaking slowly and calmly slows our physiological responses, alleviates rapid heartbeat, and lowers blood pressure. It is also helpful to incorporate the 5-second rule, i.e., pause any response for five thoughtful seconds. Not only do these coping skills reduce the flow of cortisol and adrenaline, but it also presents the appearance of someone who is thoughtful and confident.

Distractions: Objects that momentarily rechannel our attention from the emotions of our ANTs.  Examples: a picture on the wall, a vase, a trophy on the bookshelf. When confronted by emotional angst, we turn our attention, momentarily, to a Distraction. Recommendation: Three Distractions.

Diversions: Distractions are objects that momentarily rechannel our attention away from the emotional angst of our ANTs. Diversions are activities that perform the same function. A common Diversion is snapping a rubber band encircling our wrist. Other examples: Carry a pushpin or other physical deterrent in our pocket; character analyze people in the room; place a tiny object in our shoe. Recommendation: Three Diversions.

Objectives  Our Objective(s) support and implement our purpose for exposing ourselves to the Situation. Is it our goal to network, make friends, challenge our dysfunction, or work on a personal concern? What are the steps we plan to take to achieve our goal?

Focus: Focusing on a personal character strength or attribute rechannels our emotional angst to mental deliberation, disrupting our ANTs. It’s also beneficial to work on strengths and attributes that we would like to refine or build upon. A valuable tool in In a recovery workshop is developing our Character Resume – a list of our strengths, virtues, and achievements, recognition of which has been subverted by our social anxiety and lacuna of self-esteem.

Persona: Our Persona is the social face we present to the Situation, designed to make a positive impression while concealing our social anxiety. Our Persona is influenced by how we carry ourselves; the timbre of our voice; the clothes and shoes we wear; the attitude we display. Personas are not other selves but aspects of our personality. We have multiple Personas dependent upon our mood, temperament, and circumstance. Deliberately choosing a Persona can dramatically alter our perspective and presentation.

Actors often determine physical movements as the foundation for their character. Our physical cadence can alter our perspective and emotional state. A walk of rejection is different from one of exuberance. A simple method to change our walk and subsequently our presentation is to attach an imaginary string to different parts of the body. The physical and emotional difference between propelling ourselves with our chest versus our knees or chin can be significant. Try it.

Positive Personal Affirmations: Brief, prepared personal statements that help us focus on goals and objectives. Deliberately repeating PPAs is an extremely valuable asset to our recovery and our neural restructuring. SEE The Science of Positive Personal Affirmations

Progressive Muscle Relaxation (PMR): This quick and discreet process of muscle relation takes roughly a minute. Each component is held for roughly 10 seconds.

  1. Raise your shoulders up toward your ears… tighten the muscles there. Hold. Release.
  2. Tighten your hands into fists. Very, very tight… as if you are squeezing a rubber ball very tightly in each hand. Hold. Release.
  3. Your forehead – Raise your eyebrows, feeling the tight muscles in your forehead. Hold.  Now scrunch your eyes closed. Hold it. Relax.
  4. Your jaw – Tightly close your mouth, clamping your jaw shut. Your lips will also be tight. Hold it. Release
  5. Breathe in deeply through your nose. Hold it. Release the air through your mouth. Repeat at least three times.

Projected Positive Outcome. Because of our years of life-consistent negative self-beliefs and images, we tend to set unreasonable expectations. The key to recovery, however, is progress, not perfection. We already know the projected negative outcome of a Situation is succumbing to our ANTs. Setting moderate expectations can better guarantee a positive outcome. What would be a reasonable expectation for success? What would satisfy our efforts? Our Projected Positive Outcome should be rational, possible, unconditional, problem-focused, and reasonably attainable.

Projected SUDS Rating: The Subjective Units of Distress Scale self-rates our fears and apprehensions on a scale of 0-100. By projecting a moderate success level, you guarantee yourself a Win in any Situation. If our initial fear and apprehension SUDs Rating is at at 70, a reasonable and attainable Projected SUDS Rating would be 65 or 60. Ostensibly, we can achieve that just by showing up.

Rational Responses. It is always prudent to ask ourselves: How logical is my fear? What is the worst that can happen? The answer to that is usually a rational response.

Self-Affirmations: Situationally specific, self-empowering statements designed to improve our self-confidence while fueling our neural network with positive information. Examples: I deserve to be here. I am as significant as anyone else in the room. I am valuable. I will be successful.

Utilizing some or all of these coping skills can provide a dramatic moderation of our fears, apprehensions, and corresponding ANTs. While the process may be challenging due to our life-consistent negative self-beliefs, and images, the scientifically supported power of suggestion tells us that by imitating confidence, competence, and a positive outlook, we can attain an authentic shift in our behavior and perspective. Fake it ’till you make it.

*          *          *     

WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to reinvigorate self-esteem. All donations support scholarships for groups, workshops, and practicums.