What is Cognitive Distancing?
“It’s not things that upset us, but our opinions about those things” –Epictetus”
Social distancing is part of the ‘new norm’. However, there are benefits to cognitive distancing that can help us all keep our mental health in check.
Cognitive Distancing is based on cognitive-behavioral therapy (CBT), a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use, marital problems, eating disorders, and severe mental illness.
Numerous research studies suggest that Cognitive Distancing leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.
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10 WAYS TO PRACTICE COGNITIVE DISTANCING
Play the role of an observer - separate yourselves for a moment and look at the big picture. Ask Yourself: What evidence do you have of this? Why do I believe this?
Flip the script - Ask yourself: What advice would I give my best friend in the same situation
Realize what is in your sphere of control. The degree to which people believe that they, as opposed to external forces (beyond their influence), have control over the outcome of events in their lives.
Remember your thoughts are not who you are. It's what you DO day in and day out that defines who you are.
Learn to recognize one's distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
Using problem-solving skills to cope with difficult situations.
Develop a greater sense of confidence in one's own abilities.
Facing your fears instead of avoiding them.
Using role-playing to prepare for potentially problematic interactions with others.
Learning to calm the mind and relax your body.
QUESTION: How have you separated yourself from an unpleasant situation to get your mental health on track?
Simply reply to this email or message me directly with your insights. I would love to share success stories and great ideas to learn from each other during this unprecedented time!