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psychology

9 Logical Fallacies That You Need to Know To Master Critical Thinking
Mindset

9 Logical Fallacies That You Need to Know To Master Critical Thinking

William James, who was known as the grandfather of psychology, once said: “A great many people think they are thinking when they are merely rearranging their prejudices.” All of us think, every day. But there’s a difference between thinking for thinking’s sake, and thinking in a critical way. Deliberate, controlled, and reasonable thinking is rare.There are multiple factors that are impairing people’s ability to think critically, from technology to changes in education. Some experts have speculated we’re approaching a crisis of critical thinking, with many students graduating “without the ability to construct a cohesive argument or identify a logical fallacy.”RELATED: How to Tell if ‘Political Correctness’ Is Hurting Your Mental HealthThat's a worrying trend, as critical thinking isn’t only an academic skill, but essential to living a high-functioning life. It’s the process by which to arrive at logical conclusions. And in through that process, logical fallacies are a significant hazard. This article will explore logical fallacies in order to equip you with the knowledge on how to think in skillful ways, for the biggest benefits. As a result, you'll be able to detect deception of flawed logic, in others, and yourself. And you'll be equipped to think proper thoughts, rather than simply rearrange prejudices.What Is a Logical Fallacy?The study of logic originates back to the Greek philosopher Aristotle (384–322 b.c.e), who started to systematically identify and list logical fallacies. The origin of logic is linked to the Greek logos, which translates to language, reason, or discourse. Logical fallacies are errors of reason that invalidate an argument. The use of logical fallacies changes depending on a person’s intention. Although for many, they’re unintentional, others may deliberately use logical fallacies as a type of manipulative behavior.Detecting logical fallacies is crucial to improve your level of critical thinking, to avoid deceit, and to spot poor reasoning; within yourself and others. The influential German philosopher Immanuel Kant once said; “All our knowledge begins with the senses, proceeds then to the understanding, and ends with reason. There is nothing higher than reason.”RELATED: Fundamental Attribution Error: Definition & ExamplesThroughout history, the world’s greatest thinkers have promoted the value of reasoning. Away from academia, reason is the ability to logically process information, and arrive at an accurate conclusion, in the quest for truth. Striving to be more reasonable or calm under pressure is a virtuous act. It’s a noble pursuit, one which in its nature will inspire your personal development, and allow you to become the best version of yourself.Why Critical Thinking Is ImportantIt seems like humanity has never been so polarized, separated into different camps and stances; Democrats vs. Liberals, vegans vs. meat eaters, vaccinated vs. unvaccinated, pro-life vs. pro-choice. There’s nothing inherently wrong with thinking critically, and taking a stand. However, what is unusual is the tendency for people to lean into one extreme or the other, neglecting to explore gray areas or complexity.Many of the positions people take are chosen for them. It takes a lot of effort to research a point of view. And even then, we’re faced with the challenge of information overload, fake news, conspiracy, and even credible news which is dismissed as conspiracy. Far from academic debates or politicians facing off during leadership races, the ability to share respectful dialogue is an essential part of understanding our place in the world, and maintaining human relationships.The hot topics facing humanity aren’t going to be resolved by reactivity or over-emotionality. There should be room for all sorts of emotions to surface; it’s understandable to feel anger, grief, anxiety, etc, faced with global events. But critical thinking asks for a more reasoned, calm consideration, not getting completely carried away with emotions, but appealing to higher judgment.Examples of When to Use Critical ThinkingIt’s not always clear why critical thinking is so valuable. Isn’t it only useful for education, philosophy, science, or politics? Not quite. When applied appropriately, logic has a universal appeal in life. Examples include:Problem-solving: “The problem is not that there are problems,” wrote psychiatrist Theodore Isaac Rubin, “the problem is expecting otherwise, and thinking that having problems is a problem.” Life is full of problems. Fortunately, that means life is full of opportunities to problem solve. Critical thinking is an essential problem-solving skill, from managing your time to organizing your finances.Making optimal decisions: the more logical you are, and the less you fall into logical fallacies, the better your decision-making becomes. Decisions are the steps towards your goals, each decision making you closer to, or away from, what you really desire.Understanding complex subjects: with attention spans reducing due to social media and technology, it’s becoming rare to take time to attempt to understand complex topics, away from repeating what others have said. Whether through self-study or to comprehend global events, critical thinking is essential to understand complexity.Improving relationships: adding a dose of logic to your interactions will allow you to make better choices in relationships. Many “messy” forms of communication, from guilt-tripping to passive aggression, are illogical. By tapping into a more balanced point of view, you’ll better overcome conflict, argue your point (when necessary), or explain the way you feel.The Most Common Logical FallaciesWhen you begin to explore logical fallacies, language becomes a game. There’s a sense of having a cheat sheet in communication, understanding the underlying dynamics at play. Of course, it’s not as straightforward as a mechanical understanding — emotional intelligence, and non-verbal body language has a role to play, too. We’re humans, not computers. But gaining mastery of logic puts you ahead of the majority of people, and helps you avoid cognitive bias.What’s more, most people fall into logical fallacies without being aware. Once you can detect these mechanisms, within yourself and with others, you’ll have an upper hand in many key areas of life, not least in a professional setting, or in any place you need to persuade or argue a point. The list is ever-growing and vast, but below are the most common logical fallacies to get the ball rolling:1. Ad HominemOriginating from a Latin phrase meaning “to the person,” ad hominem is an attack on the person, not the argument. This has a twofold impact — it deflects attention away from the validity of the argument, and second, it can provoke the person to enter a defensive mindset. If you’re aware of this fallacy, it can keep you from taking the bait, and instead keeping the focus on the argument.Perhaps the most popular example of this in recent times is the viral interview between Jordan Peterson and Cathy Newman. Love him or hate him, Peterson is an embodiment of logic, sidestepping Newman’s ad hominem attacks and fallacies in a calm and controlled manner. 2. Red HerringYou might have heard of this phrase in the context of fiction: a red herring is an irrelevant piece of information thrown into the mix, in order to distract from other relevant details, commonly used in detective stories. In a political context, you might see a politician respond to criticism by talking about something positive they’ve done. For example, when asked why unemployment is so high, they may say “we’ve made a lot of effort to improve working conditions in certain areas.”A popular type of red herring in modern discourse is "what aboutism," a form of counter-accusation. If the person mentioning unemployment is a fellow politician, the same politician may say: “what about unemployment rates when your party was in charge?”3. Tu Quoque FallacyClosely related to the above, and in some ways, a mixture of the ad hominem and a red herring, is the tu quoque fallacy (pronounced tu-KWO-kway and originating from the Latin “you too”). This is a counter-accusation that accuses someone of hypocrisy. Rather than acknowledging what's been said, someone responds with a direct allegation. For example, if you’re in an argument and your partner raises their voice, you may bring that to their attention, only for them to say: “you raise your voice all the time!”.4. Straw ManThe straw man logical fallacy is everywhere, especially in dialogue on hot-topic issues, because it's effective in shutting down someone else’s perspective. The person runs with someone’s point, exaggerates it, then attacks the exaggerated version — the straw man — seemingly in an appropriate way. For example, when your partner asks if you could do the washing up, you might respond: “are you saying I don’t support you around the house? That’s unfair.”On the global stage, one of the big straw man arguments in recent times is the rhetoric of the anti-vaxxer, applied to resistance to mandated vaccines, social distancing, or lockdowns. The simplified term is a way of positioning someone as extreme, even if raising valid points, or looking to open dialogue about the repercussions of certain political choices, made without the option for the population to have their say.5. Appeal to AuthorityIf someone in a position of authority says something is true, it must be true. This type of logical fallacy is ingrained in the psyche in childhood, where your parents' (or adults around you) word was final. Society is moving increasingly in this direction, especially in the fields of science. But that doesn’t come without risk, as even experts are known not to get things right. In addition, many positions of authority aren’t always acting in pursuit of honesty or truth, if other factors (such as financial donations) have influence. While appeals to authority used to gravitate around religious leaders, a 2022 study found that, when linked with scientists, untrue statements are more likely to be believed, in what researchers call the Einstein effect.6. False DichotomyAlso known as the false dilemma, this logical fallacy presents limited options in certain scenarios in a way that is inaccurate. It’s closely linked to black-or-white thinking or all-or-nothing thinking, presenting two extremes without options in between. This is perhaps one of the most invasive logical fallacies in navigating life’s demands. For example, you either go to the gym or become unhealthy.These limitations require a dose of psychological flexibility and creative thinking to overcome. They require exploring other alternatives. In the example above, that would mean looking at other ways to become healthy and exercise, such as running outdoors or going swimming.7. Slippery Slope FallacySimilar to the straw man fallacy, the slippery slope is a way of taking an issue to a hypothetical extreme and then dismissing it based on what could happen. The potential of one thing leading to another, and the repercussions of that chain of events, may cause the original issue to be overlooked. For example, if you fail to set a boundary in one situation, you’ll forever be stuck in accepting certain behaviors.The issue with this fallacy is that a valid process of critical thinking is to look at what decisions can lead to in the future. Rather than dismiss outright, however, it pays to make reasoned decisions, avoid jumping to conclusions, and see how things unfold over time.8. Sunk Cost FallacyThis is the logical fallacy that, when having already invested in something, you continue to invest in order to get return on your sunk costs. Although using gambling terminology (such as chasing losses on roulette) the sunk cost can apply to any area of life. The investment itself doesn’t have to be financial. For example, investing lots of time and energy into a creative project, or a relationship.The sunk cost fallacy causes people to overlook a true and accurate analysis of the situation in the present moment, instead choosing to continue because of past decisions.9. Hasty GeneralisationAlso known as an over-generalization or faulty generalization, this logical fallacy makes general claims based on little evidence. Before writing this article, I went to a new gym, where my toiletry bag was stolen. You could argue it’s bad luck for something like that to happen on your first visit. If I decide that the gym isn’t safe, and make a hasty generalization, I may end up not going again. But what if the rate of theft in this gym was below the average in the city, and I was just unlucky? What if it wasn’t stolen, but someone absent-mindedly put it in their bag?The opposite of a hasty generalization is to find the appropriate context for events. A logical conclusion, on the other hand, takes time. It’s reasonable, doesn’t jump in, and collects as much data as possible. If I go to the same gym, and something else is stolen, and I then see in Google reviews that others have had the same, it’d be logical for me to conclude there’s a high rate of theft.How to Detect and Overcome Logical FallaciesBoth logic and critical thinking can be improved with practice. The knowledge of the nature of logical fallacies, and the above examples, will get you started. Deciphering when certain fallacies are active in real time is part of applied learning. Be conscious of applying the same level of rigor to your own level of reason as you do others.There are a few components to detect and overcome logical fallacies. The first is self-awareness. As mentioned above, we’re humans, not machines. In situations where the stakes are high, we’re usually driven by factors other than logic, ulterior motives, or strong emotions that run the show. How often, when angry or triggered, do you say or act in ways you later regret?Emotional regulation is useful in being calm enough to engage in critical thinking. But at times, logic isn’t the most skillful. For example, in conflict with a loved one, it’s more important to attempt to have compassion and understanding than to be the “most logical.” Sometimes, there are factors outside of reason that influence us, matters of the heart that can’t be captured, defined, or deconstructed by the mind.Knowing how to apply logic, and when, is a vital skill. Through practice, over time, you’ll cultivate an even greater virtue — wisdom. A precious commodity in short supply, if you’re able to achieve wisdom and reason, the world is your oyster, a positive slippery slope to supercharge your growth.KEEP READING What is Cognitive Bias? How To Wave Goodbye To Mental Distortions

Intimacy vs. Isolation: The Most Important Balancing Act of Adult Development
Self-Development

Intimacy vs. Isolation: The Most Important Balancing Act of Adult Development

If you hire a life coach, one of the first things they’ll do is work with you to assess how balanced your life is. Coaching is a holistic approach. It doesn’t focus on fixing one problem but aims to work towards greater harmony across all areas of life. A coach will explore common categories, such as work, relationships, health, finances, or recreation, and the relationships between them. Often, if one area is out of balance, other areas will suffer.Long before the coaching field transformed into the billion-dollar industry it is today, psychologists were exploring the value of harmony. One of those psychologists, Erik Erikson, is responsible for the most prominent theory of human growth — the stages of psychosocial development. Erikson’s model explores development through the entirety of life. The ethos of balance is at its core; at various stages of life, we must find the sweet spot between extremes, in order to fulfill our potential.Many of these stages occur in the early years of life. But one stage, intimacy vs. isolation, is the primary challenge between the ages of 18 and 40. How do you cultivate loving, intimate relationships, with time alone for self-discovery? How do you know yourself, and give yourself to others? How do you move beyond the surface, to experience deep intimacy with others?This article will focus on this special stage of adult development, one that is crucial to cultivating a more loving and expansive life. We’ll explain how intimacy vs. isolation relates to the rest of Erikson’s model, highlight the benefits of intimacy, share tips on avoiding isolation and loneliness, and offer guidance for healthy solitude.Erikson’s Breakdown of Intimacy vs. IsolationErikson’s stages of psychosocial development, presented in his 1950 book, Childhood and Society, follow a particular order. Erikson’s thinking deviated from his early inspiration, Sigmund Freud, by offering an ever-evolving theory of human development that continues past early years and adolescence, all the way into the twilight of our lives. Erikson’s theory suggests each of these eight stages offers a chance for transformation through inner conflict. Successfully navigating these stages leads to the cultivation of virtues that support further stages of development.(Getty)The intimacy vs isolation stage lasts for 22 years, which is a huge chunk of adult life. To place this into context, the eight stages are:Stage One: Trust vs. Mistrust (birth to 1 ½ years) with the virtue of Hope.Stage Two: Autonomy vs. Shame and Doubt (1 ½ years to 3 years) with the virtue of Will.Stage Three: Initiative vs. Guilt (years 3 to 5) with the virtue of Purpose.Stage Four: Industry vs Inferiority (years 5 to 12) with the virtue of Competency.Stage Five: Identity vs. Role Confusion (years 12 to 18) with the virtue of Fidelity.Stage Six: Intimacy vs. Isolation (years 18 to 40) with the virtue of Love.Stage Seven: Generativity vs. Stagnation (years 40 to 65) with the virtue of Care.Stage Eight: Ego Integrity vs. Despair (years 65-death) with the virtue of Wisdom. For more details on each stage visit our article on Erikson’s stages of psychosocial development.The intimacy vs isolation stage is particularly important in shaping the direction of adult life. By the age of 18, most people in young adulthood have a solid foundation of interpersonal skills, developed throughout childhood. They’ve started to cultivate independence, to consider what type of life they’d like to live. Many are considering their next steps in education, and what career they’d like to immerse themselves in.Erik Erikson’s theory suggests that the balancing act at this stage is to cultivate deep and meaningful relationships, even within the tension of other demands of adult life. For Erikson, that requires the ability to be vulnerable, and open, along with a willingness to relate to others beyond superficial exchanges.Relationships and community are a core need. If someone has a fear of intimacy (linked to a lack of development of early stages of development), they may be unable to cultivate these necessary relationships. If that’s the case, there’s a risk of depression, bitterness, and isolation from society, that gets harder and harder to overcome as the years carry on.Successfully cultivating these types of relationships, however, leads to the virtue of love. This doesn’t have to mean fixed relationships, either, but the ability to cultivate loving, intimate relationships. That includes romantic relationships, friendships, familial relationships, and even work relationships. Once integrated, this stage sets a person up for middle-age and beyond.The Epidemic of Loneliness(Getty)It’s worth noting a few distinctions. Many people, particularly men, funnel their need for intimacy and closeness into a sexual relationship. Whilst intimacy is essential for lasting and committed romance, placing all of this emphasis on one relationship is unhealthy, with the potential of codependency, unfair expectations, or even resentment. Equally, the number of relationships someone has doesn’t necessarily reflect the level of intimacy — it’s possible to feel lonely when surrounded by people.That explains why we’re experiencing a loneliness epidemic, despite being more “connected” than ever through technology. Combined with the coronavirus pandemic, rates of loneliness and isolation are through the roof. Studies have found that 36 percent of Americans feel lonely frequently or most of the time, with rates higher in young adults.Isolation is intertwined with loneliness. The Harvard report, Loneliness in America, defines loneliness as “often intricately interwoven with feelings of self-worth and specifically with how much caring attention one receives from the people one expects to provide it.” Loneliness is complex, and the experience is different for each individual. “It is one thing to feel empty or unfulfilled in one’s friendships or family relationships, for example, and another to feel unwanted by others, which is different from painfully missing contact with loved ones or close friends,” the report says.The Benefits of IntimacyBeyond superficial likes or shares on social media, or fleeting conversations that scratch the surface, there is a yearning for deep intimacy. Studies into loneliness find a recurring theme that people feel others don’t truly care for them. Feeling cared for requires an element of vulnerability and open-heartedness that is scary and, unfortunately, rare. But when making the leap to develop greater emotional intimacy and fulfilling relationships, the benefits are profound.As with all interpersonal challenges, there are elements you can control and those you can’t. Within your control is your ability to be self-honest and consider if you avoid intimacy, and how. Do you have defense mechanisms or certain emotions, such as anxiety, that cause you to fear being close to others? Working on these barriers is one thing. But you also need willingness from others, and the ability to communicate clearly, in order to develop a fulfilling relationship. It’s not easy, but worth it.Fulfilling relationships have been linked with reduced anxiety, lower rates of depression, more trust and empathy, higher self-esteem, and greater physical health, due to lower stress and an improved immune system. Erikson’s theory appears to be reinforced by such findings, which also show older adults who cultivate emotional intimacy — those who’ve navigated the isolation vs intimacy stage — are happier, healthier, and live longer.How to Overcome IsolationFortunately, there are ways to overcome isolation. First, it’s important to develop self-awareness to know what balance works for you. A skilled life coach won’t make a client spread their time and attention equally to all life areas, but empower the client to know what balance feels good for them. Isolation vs. intimacy works in the same way; people need different degrees of socializing, depending on whether they are introverts or extroverts, and how they like to spend time alone.This is an important step, because you want to avoid socializing in a way that tries to conform with societal pressure. Do you prefer seeing a few friends per week, over coffee, for a focused catch-up? (Getty)Do you like big group gatherings full of fun and festivity? A mixture of both? Understanding your social style helps you know when you’re off balance, and when you risk falling into the trap of isolation.Consider what relationships can be nurtured, what relationships might have to be let go of (for example, if they’re chronically unfulfilling and incompatible), and how you can find new friendships. There is one thing all of these steps have in common — they require effort. If you’ve felt lonely for a while, that can feel daunting. If it feels almost impossible, it is worth speaking to a professional to address underlying causes of stress and anxiety. The Loneliness in America Report offers a few pointers to overcome isolation, including:Exploring your mindset, and how this contributes to loneliness. Do you perceive people as uncaring? Do you experience negative self-talk and harsh self-judgment?Are you surrounded by people who fail to empathize or listen?Are your relationships imbalanced, where you give more than you take (more details of this balancing act in social exchange theory)?Be responsible with social media. Although it can lead to a sense of connection, obsessing over likes, or seeing images of others in social situations, can contribute to loneliness.Start small. Loneliness can feel permanent, but once it's acknowledged, you can start looking at creative ways to overcome it. Know that there’s a balance between the inner world, and the outer world — if you have low self-esteem, you might minimize or downplay the quality of relationships you have. Or if you have social anxiety, you may avoid situations that could lead to forming new connections.Cultivating Healthy SolitudeThe counter of isolation isn’t a pendulum swing in the opposite direction. All healthy relationships require space and time apart. Cultivating intimacy with others, and developing the virtue of love, requires time for inner-work and self-discovery. Deliberate solitude allows for deep self-reflection, clearer thinking, and recharging, away from the demands of the world. Ironically, fearing time alone can be a marker that you fear intimacy with the one person you’ll spend every moment of your life with — yourself.Keeping balance in mind, consider how you would like to integrate conscious alone time into your schedule. Are there activities you can do alone? Could you add a few hours per week, or 30 minutes each morning, to journalling or meditation? These moments allow for greater clarity, and even gratitude, towards the relationships that exist in your life.You can even allow your time alone to inspire a greater connection with others with a form of social inventory. Take time to reflect on what’s working, and what isn’t, in your relationships. Are you happy with your level of communication? Are there things you are avoiding? Are there interactions that have left you uplifted, and appreciative? What friends can you cultivate deeper intimacy with?Navigating the path of intimacy and isolation isn’t easy. There will be times you won’t get it quite right, perhaps work gets busy and you skip a few catch-ups with friends, or the stresses of life cause you to close your heart slightly, or enter avoidance. But as Erikson’s theory reminds us, development lasts a lifetime. There’s no right or wrong, just a gentle nudge in the right direction.

Projection Psychology: How Your Thoughts Project Onto the Canvas of the World
Emotional Health

Projection Psychology: How Your Thoughts Project Onto the Canvas of the World

Novelist Anaïs Nin once wrote: “we don't see the world as it is, we see it as we are.” Nin understood that the world is filtered not only through the senses, but through psychological lenses, too. Our beliefs, expectations, thoughts, and unconscious mind all influence the way we perceive our environment. And nowhere is this more common than our perceptions of other people.RELATED: 9 Logical Fallacies That You Need to Know To Master Critical ThinkingHave you ever felt a strong attraction to someone, without knowing why? Have you ever been infuriated by someone’s behavior, and surprised by how strong your emotional reaction is? Have you ever judged someone else, only to later find yourself behaving in a similar way? All of these experiences are linked to psychological projection, the theory of how the mind shapes reality.The term empowerment is used a lot in self-development circles. Its opposite, disempowerment, implies giving power to something else. Often in life, when psychological projections are unconscious, we’re completely unaware we are giving away our power. Our power includes our skills, and our ability to integrate and heal the fullness of the self.The longer you project onto the external, the longer parts of you remain unclaimed. Understanding psychological projection is a way to relinquish those unclaimed parts of yourself, along with their energy and transformative potential. Here’s how.The Meaning of Psychological ProjectionOne way to understand psychological projection is to use the metaphor of a movie. When you go to the cinema, you sit down in a darkened room and watch a film unfold on the big screen. The spectacle of light and sound creates the illusion of movement — a motion picture. What you see on screen isn’t real, but visual art. Still, you lose yourself in the story, you become immersed in another world, and forget that you’re sitting in a darkened room, looking at a screen.The projector is the source, and the canvas is a blank space. Before the digital era, an old-school movie projector would shine light through a series of stills printed on film. The individual slides would transition too quickly to be noticeable to the naked eye, creating the illusion of movement. In a similar way, psychological projections occur when an unconscious source “projects” thoughts, feelings, or negative emotions onto the canvas of your environment.In its simplest terms, psychological projection is when someone confuses an internal process for an external one. The theory was introduced by Austrian psychoanalyst Sigmund Freud and was later developed by Anna Freud and Karl Abraham. For Freud, projection was one of our many defense mechanisms, and a defensive projection would be a way of “othering” unwanted or unacceptable states. These can include our own feelings such as lust, anger, or jealousy, as well as mental images, such as sexual or violent fantasies.Is Psychological Projection Pathology?In Freudian terms, psychological projection occurs when the superego (the moral, ethical and social part of the psyche) rejects something and has to externalize it. For example, if hatred is undesirable, feelings of contempt for someone else may be interpreted as being hated by that person. In this context, projected feelings are almost always a defense mechanism.RELATED: What Is the Superego? A Comprehensive GuideConsequently, early theories of projection viewed it as a byproduct of mental health concerns and pathological personality disorders. Carl Jung was a former student of Freud who found himself disagreeing with a number of Freud’s theories and approaches. Jung later launched his own philosophy of mind, psychoanalysis. Within that Jung theorized popular terms such as the unconscious and the shadow. In his Collected Works, Jung describes psychological projection as:“The expulsion of a subjective content into an object; it is the opposite of introjection. Accordingly, it is a process of dissimilation, by which a subjective content becomes alienated from the subject and is, so to speak, embodied in the object. The subject gets rid of painful, incompatible contents by projecting them.”Carl JungFor Jung, psychological projection isn’t always a defense mechanism. Instead, it occurs when parts of the shadow (the unconscious parts of the psyche that have been denied or suppressed) are projected onto the external world. At the extreme ends are paranoia, psychosis, or schizophrenia, where projections become severely reflected within an environment, or develop into hallucinations and other forms of mental illness that are best dealt with by a qualified mental health professional.However, projection occurs with everyone, to various degrees, because everyone has a shadow. In fact, psychological projection can even be positive! Many people project desirable traits onto others. Empathy, an incredibly adaptable and healthy trait, contains a form of projection, by having a conscious awareness of one’s own suffering, thoughts, and feelings in another.Types of ProjectionWhen a suppressed aspect of the shadow is projected, it bypasses the process of accepting that thing as part of the self. It’s much easier and more comfortable to “see” these things in other people rather than experience these negative feelings in our own life, and to accept them as a part of ourselves.The unfaithful lover may mistrust their partner to avoid taking responsibility for infidelity. The enlightened thinker may delight in condoning the moral shortcomings of other people, unable to integrate moral “imperfection” into their own sense of self-image.As with everything within, there is a shadow and light element. Not only do negative emotions reside in the shadow, but positive qualities, too. Many people project their gold onto others, either gurus or leaders they pedestal and look up to, unaware that they also have a similar potential for greatness.There are a number of different types of psychological projection that highlight these differences:Neurotic ProjectionThis type of projection is closest to Freud’s theory of projection as a defense mechanism. It’s the process of externalizing unwanted feelings or thoughts onto someone else. This is a form of maladaptive behavior because it appears to deal with psychological issues by “getting rid” of them.Complementary ProjectionWith this type of projection, someone assumes that others share similar opinions, beliefs, and feelings, such as ethical or political views. This can be adaptive and useful when used to make bonds, create harmony with groups.Complimentary projectionThis projection occurs when a person assumes others have the same skills and abilities. For example, someone who is able to research quickly may assume others are able to process at the same speed. By using your own skillset as the baseline, there’s a risk of overestimating or underestimating what others are capable of.Reverse ProjectionThis is the basis for empathy — rather than displace one’s inner experience onto someone else, empathy is the process of taking someone else’s emotions and claiming them as your own. Again, there is a balance to be found, as excessive empathy can lead to an erosion of individual boundaries.As you look through this list, consider how these types of projections may occur in your life. As is common with psychology and inner work, it pays to look at patterns. If there is an unsolved issue, it’s likely you’ll be projecting feelings in similar ways. For example, you might notice you always “see” anger of judgment from people in positions of authority.Examples of ProjectionThere are a number of common types of projection. By far, the most powerful is in romantic relationships. When two people “fall in love,” their sense of separation can dissolve, and often both people will project their image of perfection onto the other. That projection will soon shift, however, as the honeymoon period starts to fade, and the gap between expectations and reality dissolves. Another is in the form of a guru or teacher, where people project their sense of spiritual fulfillment or wisdom onto a “chosen one.”RELATED: Signs Of A Karmic Relationship, And How to Use One For Spiritual GrowthThe more day-to-day types of projection include people who are quick to judge and detect undesired emotions or traits in others. For example, someone who is highly judgemental will quickly detect others who are judgemental, while overlooking their own tendency of judgment. Equally, insecurities are often projected onto other people — someone with low self-esteem may assume others think poorly of them.(Getty)Additionally, psychological projection can occur in a more abstract way. People who have been raised in a strict religious setting might project self-judgment or shame onto an external “God.” Confirmation bias, too, can be viewed as a form of psychological projection. For example, people with unaddressed childhood trauma might be more prone to interpreting neutral facial expressions as threatening, a biased person perception that stems from their tough upbringing.How to Stop ProjectingProjection is often seen as a way to avoid difficult emotions or unhealed issues. In many ways, it’s the psyche’s attempt at helping. It just goes about it in an unhealthy and unskillful way. Fortunately, understanding the mechanics of projection allows you to make greater strides in your own self-development.What you project contains the source of issues that, once resolved, will lead to greater growth and fulfillment, as well as improved physical health. Below are five steps to reclaiming that process.1. Accept Psychological Projections Are Common in Everyday LifePsychological projection is part of everyday life. Everyone is prone to it. That includes you, and other people. Understanding the principle of neurotic projection can help you to avoid blaming other people, or situations, for unwanted or unpleasant desires and emotions.It also allows you to stop taking excessive responsibility for other people’s unwanted junk! The more you take responsibility for your projections, the less hold other people’s projections will have over you.Complementary projection can allow you to expand your level of open-mindedness when it comes to the diversity of opinions and perspectives from other people. Rather than assume people think in the same way, open yourself up to other ways of viewing, and allow your beliefs and opinions to change. And complimentary projection can allow you to get a clearer view of others, accepting them where they’re at, not where they’re placed in comparison to you.2. Understand the Defensive Nature of Projecting FeelingsThe irony with psychological projection is that it’s common for people who are projecting to be competently unaware of the process and respond to their own projection. Rapid-fire projection can create a self-fulfilling prophecy which makes it even harder to detect the source of discomfort or negative emotion. For example, someone who is angry might project that anger onto their partner, by accusing them of being frustrated with them. If their partner responds with anger, it “confirms” their original belief.When psychological projection is a defense mechanism, and a way to get rid of uncomfortable feelings, any confrontation is likely to be met with a form of denial. In the above example, if the person’s partner tells them they’re not frustrated, the person projecting may continue the accusation or make the more difficult step of acknowledging their own projection.I’ve been caught in projections a number of times, and it’s painful. Sometimes, as the awareness dawns on me, I’ve continued to stick to my initial narrative because the discomfort is too much, even when faced with a reasonable explanation. Eventually, with great difficulty, I’ll start to accept that I’m in the midst of projection. Some patience is required, though.3. Work to Distinguish Projection from IntuitionAs someone who is immersed in this field and has studied both depth psychology and spirituality for over a decade, I can’t stress this step enough. Human relationships are built upon dynamics. No issue is ever always exclusively the responsibility of one person. Yet in becoming aware of the process of projection, you might start to assume everything you feel or experience is projection.I see this a lot in spiritual circles. People are clued up on projection so accuse others of projection. Nowhere is this more common than a self-proclaimed guru, who believes themselves to be of such a high level of awareness they have no projections, so always blame students’ uncomfortable feelings on this process. This can quickly lead to abusive or manipulative dynamics.Part of inner work is to clarify the difference between projection and intuition. Sometimes, anger is justified. Sometimes, you might be sensitive to someone else’s nonverbal body language, which your body translates as a threat. Sometimes, someone might be projecting their own unwanted emotions onto you. The skill is in having a process of discernment, and always refining this process.4. Get Help in Recognizing Projections from People You TrustImproving your levels of discernment goes hand-in-hand with trusting people in your life to “reflect” you. Again, this term is used in spiritual circles and has the potential for transformation. When you trust someone else who is working on their self-awareness, they will be better able to detect when you’re projecting. Nowhere is this more intense than in a romantic relationship.My partner and I have made an agreement to support each other's growth in this way, and will often reflect when we believe the other one is projection. Keep in mind the nature of projection is denial or discomfort, so this is a high-stakes game, and one not to be taken lightly. Accusing the other person of projection can be a form of projection. You can see where that can get messy, very quickly.But, if you’re able to navigate this with respect, and trust someone else to always try their best while taking responsibility for their own emotions, relationships with other “conscious” people can be a way to identify your projections, and overcome them, much quicker than working alone.5. Use Your Environment as a Source of Self-IlluminationI’m a big believer in viewing projection as a process and an opportunity, not something to relinquish forever. When you view projections in this way, they become part of a support system for your own development. This becomes highly valuable because when you recognize projections, you discover part of an unconscious process.This is then the breadcrumb to do deeper work. It doesn’t have to be a source of shame or self-rejection, but self-illumination. When emotionally unsettled, caught up in blaming or judging someone else, start asking yourself: am I projecting right now? Or: what projection could I be perceiving in my external world?Keep in mind that projections usually have the quality of consistency. If there is an unresolved issue, it’ll likely occur in specific patterns or forms. Getting angry because you’re running late for work one time, and someone cuts you up in traffic, doesn’t necessarily indicate projection. But find yourself irate during every morning commute? That’s a clue to dig a little deeper.In ConclusionUnderstanding psychological projections has the potential of transforming your world in a big way. When you start to look to your environment as an interactive sensory/psychological dynamic, your view of reality changes.Psychology is inseparable from perception. While clear seeing is possible, it’s best to assume that in any given moment, your reality is likely being shaped or influenced to some degree by your thoughts, your mood, or aspects of your shadow.This doesn’t have to be feared, but seen as another powerful tool to catalyze your own development. Keep going with the work, and this interactive nature will become clearer. An extreme example of a transcendental, mystical projection are synchronicities, where your external reality reflects a psychological process in seemingly impossible ways.The deeper you go, the more the lines between the source of projection and external reality become. You become the movie director and the audience transfixed by the motion picture. In the words of Jung:“We must bear in mind that we do not make projections, rather they happen to us. This fact permits the conclusion that we originally read our first physical, and particularly psychological, insights into the stars. In other words what is farthest is actually nearest. Somehow, as the Gnostics surmised, we have ‘collected’ ourselves from out of the cosmos.”Carl JungKEEP READING Hero’s Journey: A Guide to Becoming The Hero Of Your Story

Social Exchange Theory: Psychology's Most Powerful Relationship Hack, Explained
Motivation

Social Exchange Theory: Psychology's Most Powerful Relationship Hack, Explained

Mutual support and reciprocity are part of what makes social groups essential to overall wellbeing and happiness. We all need others to thrive, and all relationships have a degree of give and take. If you find yourself in a relationship that is imbalanced and perform a little cost-benefit analysis, you’ll probably find that you give too much and receive little in return. This will lead to you feeling disillusioned or frustrated.Equally, intimate relationships require moments of selflessness. Giving with the expectation of getting something in return isn’t true giving, but a way of accumulating relationship debt, or keeping score within your social life. It’s a behavior with an ulterior motive and not something that will build deeper trust.The role giving and receiving plays in human interactions and social relationships has been explored in-depth by many sociologists. Their discoveries offer psychological insight into the deeper motivations of human behavior.Questions arise such as: Why do we relate to others in the way we do? What keeps us committed to some relationships and not others? What’s the ideal balance of give and take? Social exchange theories contain answers to these questions, and more.The definition of social exchange theorySociologist George Homans was one of the first people to propose viewing human behavior in economic terms.Homans social exchange theory proposed that interactions are based on principles of exchange, and reward vs. cost. In simple terms, that means that humans choose relationships that are high reward and low cost. Homans never used the term social exchange theory in his early work, although later scholars, Peter Blau and Richard Emerson, developed the theory, and the name stuck.Since its conception in the 1950s, social exchange theory has expanded in scope. Originally focusing on individuals, it has been applied to ideas such as justice, power dependence relations and dynamics, organizational behavior, fairness, social cohesion, and solidarity.The theory is not without its criticisms, though. Homans himself acknowledged the theory “is a general behavioral psychology, admittedly applied to a limited range of social situations.”Aspects of social exchange theoryDespite criticisms, social exchange theory has been one of the most enduring models in social psychology. It provides a broad overview of human behavior and offers insight into what humans value in relationships. At the core of social exchange theory are five principles, as highlighted by Mark Redmon (2015). These principles are specific to human communication and offer a clear overview of what social exchange theory posits:Principle 1: Human behavior can be explained in economic principles such as costs, rewards, and exchanges.Principle 2: People seek to maximize rewards and minimize costs in the pursuit of the greatest profit in these “exchange networks.”Principle 3: Social interaction involves two parties, each exchanging a reward needed by the other person.Principle 4: Social exchange theory predicts or can be used to explain the development and management of interpersonal relationships.Principle 5: Social exchanges affect the relationships among members of groups and organizations.Within these principles, the theory assumes a number of supporting behaviors, including costs vs. benefits, rewards and value, and expectations and comparison levels.Costs vs. benefits in social behaviorWhen you view relationships economically, it becomes apparent there are certain costs and benefits in all relationships. Although money is the most obvious cost, there are more abstract costs that come from relating to other people. Many of these aren’t easily quantified or even identified. Many social exchange theorists emphasize these motivations are often unconscious, and not deliberate. According to Redmond:“We work in exchange for money which involves giving our time, energy and skills. But what about spending time with friends? What does it ‘cost’ you to carry on a conversation? What does it ‘cost’ you to be in a relationship? Carrying on a conversation costs you time and energy; time and energy that you might have been spent doing something else, even something more rewarding. The amount of time and energy expended in a conversation is affected by its importance and its intensity and depth. Besides costing time and energy, relationships necessitate forfeiting some of your freedom and independence.”At a basic level, just like a business looking to become successful, social exchange theory suggests we look to establish relationships that run at high-profit margins — the benefits the relationship offers outweigh the costs. By default, no relationship is zero cost, even if that cost is our energy or attention.Rewards and value: A cost benefit analysisWhen researching social exchange theory, I noticed its link to intrinsic motivation and extrinsic motivation (which is part of self-development theory, or SDT). The fields overlap — one is the study of what motivates us in general terms, the other is what motivates us to relate with other people.In addition, extrinsic motivation is linked to external rewards, such as monetary reward or social status, while intrinsic motivation is based on inner experiences, such as fulfillment or joy. That leads us to the difficulty of quantifying what social exchange theory means by “reward”.A reward will look different for different people. An extrinsic reward might be a friend buying you lunch as a thank you for helping them move house. In addition to a free lunch, you’ll also have intrinsic rewards, such as the feeling of satisfaction of helping a friend in need.In Buddhism, sympathetic joy (Muditā) is the feeling of delight in other people’s good fortune. Does that mean that the reward of helping someone in need, through compassion, or supporting a friend achieve their goals, could be seen as some form of exchange?The opposite is true, too. If you spend time with someone who treats you with disrespect but is generous in other ways, the feelings of anxiety or frustration might lead to a higher “cost” than other rewards on offer.Expectations and comparison levelsThis point touches upon the level of complexity with social exchange theory, namely the question: if relationships depend on cost and reward, what is an appropriate level of profit?There are factors involved in this process. One is simply maturity — as we evolve and grow, and experience many relationships across our lives, we gain a deeper understanding of the natural ebb and flow, and what is reasonable to expect, or want.Additionally, expectations can be shaped by past experience and relationships modeled elsewhere. For example, the idea of a perfect romantic partner, as seen in Hollywood, might lead someone to have an unhealthy expectation of what makes the relationship profitable. Someone who has witnessed relationships that are unbalanced (such as traditional gender roles) might internalize that as an acceptable model.Also, the way someone views themselves influences their comparison level. Someone with low self-esteem is more likely to tolerate an unbalanced relationship, due to feeling undeserving of something more, or believing they have to give more than they take. Whereas someone with an inflated ego might expect too much.Impacts of social exchange on relationshipsAs you start to get a clearer picture of social exchange theory and how it relates to social behavior, you may begin to see how it applies to your life.All of us engage in exchanges to various degrees. For example, if living with a partner, you may choose who takes responsibility for various chores, in a way that feels fair for the overall functioning of household duties.While give and take isn’t the only defining factor of relationships, there can be significant fallout if there are imbalances. Just think of any time you’ve taken more than your fair allocation of taking the rubbish out. This theory is described at its most clinical extreme by Levine, Kim, Ferrara in their 2010 paper:“People in relationships have a metaphorical spreadsheet in which relational creditsand debits are tabulated, and future profits are forecast. People are satisfied with theirrelationships when the rewards exceed the costs, and they continue in those relationships where investments lead to projected future profit.”While an unconscious spreadsheet sounds a little too dispassionate, and psychologists note the unhealthy nature of “point-scoring,” there is an element of truth: when the balance sheet is in the red, it can lead to deeper problems, even if at an unconscious level.Resentment vs. guilt(Getty)Resentment and guilt are two sides of the same coin when it comes to social exchange theory. If a relationship becomes imbalanced, the person who is “giving” more might start to feel resentful, or even angry. At times, imbalances are likely to occur, but if this is a persistent pattern, it can cause severe fractures in the health of the relationship.Equally, someone who takes more than they give might start to feel guilty. Like all relationship issues, this is a dynamic, without one side purely to blame. For example, someone who overextends and gives too much might have difficulty communicating or setting boundaries. Or a people pleaser may view small acts done for them as having to be “repaid.”Abandoning relationshipsThe logical end-point of social exchange theory is the termination of relationships. If relationships are based on exchange, then if the costs are too high and the profit margins too low, then the relationship has to end.Of course, the reality is much, much more complex. Defining cost and reward is difficult, and there are many variables at play. But the truth remains: a severely unbalanced relationship has the risk of ending if issues aren’t addressed.How to integrate theory into practiceSocial exchange theory doesn’t come without philosophical challenges. For example, viewing social bonds through the lens of cost and reward can lead to what psychologists call transactional relationships. They’re relationships that come with expectations of reciprocity, commonly seen in traditional marriage stereotypes, where the man works and provides financial security, and the woman cooks and cleans.Clearly, this business-like relationship isn’t desirable! One of the most nourishing aspects of relationships is careless giving, and certain expectations can create roadblocks on the path to intimacy. If humans are always assessing “what’s in it for me” whenever they meet someone new, that suggests there’s no truly altruistic or selfless act.Either way, it’s worth remembering social exchange theory is a framework to understand human behavior, not a how-to guide. With that in mind, how can you integrate this theory into your life? What can be distilled, and applied, for better relationships?1. Appreciate that relationships are investmentsThe reward vs. cost dynamic does highlight a fundamental truth — relationships are investments. While you don’t want to become ruthless (put the spreadsheet to the side, please), you don’t want to completely overlook this.Relationships require different levels of investment, from your time, emotions, energy, attention, or even financial input. And relationships are based on mutuality. There does have to be a healthy sense of mutuality.Of course, some relationships have dynamics that are naturally imbalanced, such as a parent looking after a child, or caregiver caring for a sick relative. But friendships, romantic relationships, and adult familial relationships all require a healthy balance to function well. For example, if you find that you’re consistently investing more in a relationship than the other person, it could be time to re-assess whether the relationship is right for you.2. If a relationship is imbalanced, don’t rush to a decisionWe live in an age where people tend to discard relationships when they get tough, particularly romantic relationships. When reflecting on the relationship, consider the long-term pattern, and other factors. Is a friend going through a difficult spell, and in need of extra support than usual? Or is the very foundation of the relationship imbalanced?Part of what makes for worthwhile relationships is a degree of loyalty or commitment. Just think how it feels to know you have friends who accept you at your worst. That requires a degree of flexibility when things aren’t going well.If you reach the point where you consider ending the relationship, then always choose the route of open communication, not avoidance. Avoid ghosting or distancing, and instead, have an open conversation about why the dynamic isn’t working.The beauty is, there’s the possibility that setting boundaries can re-balance the dynamic. The person you’re relating with might have even been unaware of how their behavior was affecting you, especially if they value different things, or talk a different love language.3. Be clear about your motivationsPersonal development is making the choice to behave in different ways, which includes overcoming impulses or desires that conflict with values. When it comes to relationships, that process requires looking at your true motivation and choosing something greater. Social exchange theory provides a framework that can illuminate your motivation in relationships, allowing you to be clearer in what you’re looking to create.For example, it’s entirely possible you have a number of relationships that are transactional. Perhaps unconsciously you agree to do certain things, or treat someone in a certain way, through the desire for reward — be it validation, acclaim, or respect. In the long run, these relationships lack fulfillment and run the risk of affecting your authenticity.In conclusionSocial exchange theory is one way of providing understanding to various behaviors and motivations, but it isn’t a foolproof method. A healthy integration of social exchange theory would be to understand that exchange is one part of a multi-faceted and complex way of socializing.Personally speaking, I don’t believe viewing all relationships as economical transactions is key to long-lasting, nourishing bonds, or deeper intimacy. But it can’t be avoided that, as social animals, exchange does play a valuable role. The more you’re aware of this, the better you can integrate it.If exchange and cost vs. reward is the foundation of a relationship, it’s likely to become transactional, tyrannical, and unhealthy. If exchange is overlooked completely, imbalances can easily arise, leading to resentment, guilt, or conflict.More than anything, social exchange theory pinpoints why reciprocity is vital to the healthy functioning of relationships. By understanding this model, and comparing it to your relationships, you’ll be able to get a clearer picture of which relationships are imbalanced, why that might be the case, and what steps you can take to address it.Ultimately, relationships thrive on mutual support, forgiveness, compassion, acceptance, and acts of kindness. And there’s no spreadsheet, or economical model, that can capture that.

What You Should Know About Psychological Safety in the Workplace
Success

What You Should Know About Psychological Safety in the Workplace

Many of us spend most of our waking lives at work, meaning that we likely see our colleagues more than we do our own families. Because of this, workplace culture matters a great deal, especially when it comes to our overall mental state. The environment in which you spend all of those hours can contribute to feelings of satisfaction and pride or, conversely, stress and depression. When you work primarily with other people on a team, the way that team functions matters significantly, not just for meeting deadlines and bottom lines but for the general well being of all of those involved. Creating what’s called “psychological safety” in the workplace is a modern goal that allows people to flourish without fear of retribution for mistakes or setbacks, promoting vulnerability and fellowship among team members. From an organizational behavior perspective, psychological safety is important because it can enhance morale, productivity and team effectiveness. Psychological safety plays a critical role in how employees’ experiences at work are valued. When team members sense that they are safe to make mistakes, engage in risk taking and share ideas freely, they can feel more liberated to show up as their best selves. Does your team engage in and try to maintain psychological safety? If you’re new to this term, you may want to consider bringing this concept into your workplace. Here’s what you need to know about the concept, and how it can help you, your colleagues and your employees thrive. What does psychological safety mean?Psychological safety is deeply tied to a feeling of belonging. Instead of pitting people against each other in a competitive environment, where mistakes are pointed out as a way of making others feel better about themselves, psychological safety in the workplace works to create a place where missteps and risk taking are embraced. In a psychologically safe office environment, team members agree not to ridicule, punish or shame others for speaking up, whether someone is sharing a wild idea, voicing unpopular opinions or blowing the whistle on a policy that’s unfair. Essentially, psychological safety allows for speaking one’s mind and taking risks without fearing retribution. Promoting team psychological safety builds stronger teamsThis is a relatively new concept, yet it can be game-changing for team performance once implemented. When people work in situations that cause stress—for example, feeling like they can’t speak up for fear of being publicly ridiculed or because they’re surrounded by team members who are jockeying for the boss’s attention—it puts their brains into fight-or-flight mode. Not only does this create anxiety and fear within a person, which leads to lower work performance and negative outcomes in general in their life, but it leads to more close-mindedness and less motivation within the team.On the flip side, psychological safety promotes creativity, resilience, solution-oriented problem solving and even lightheartedness in the workplace, making the office a more mental health-friendly place to be—not to mention more effective and imaginative when it comes to the results of the work itself. The 4 stages of psychological safety at workFostering psychological safety at work is a process—and one that must be constantly evolving to meet the needs of the team. Dr. Timothy Clark, who wrote The 4 Stages of Psychological Safety: Defining the Path to Inclusion and Innovation, outlines four progressive stages for team members to go through before they truly feel free to challenge the status quo and make meaningful contributions without fear of failure or retribution. When people feel psychologically safe, they are free to lean into their best, most creative selves. Creating a more fearless organization means that not only will employees be able to forge high quality relationships, they’ll also be able to play more critical roles in the success of the team overall. Here’s a brief look at these four stages to foster psychological safety in the workplace.Stage 1: Inclusion safetyThis first stage is the most basic. As humans, we need to feel safe simply being ourselves. In order to connect with others, we must be able to feel a sense of belonging, as opposed to feeling rejected. For any workplace, team leaders must foster inclusivity and have a plan in place to combat racism, sexism and other forms of prejudice so that employees can show up as themselves without fearing retribution for who they are. One way to measure psychological safety is by how welcoming and diverse your workplace is. You can’t possibly move on to the next step of psychological safety if your office culture is exclusive, clique-y or steeped in bigotry. Team members must hold the shared belief that everyone can be who they are. Stage 2: Learner safetyOnce people feel accepted for who they are, the next stage of psychological safety is feeling secure in being an active learner. This means asking questions, making mistakes from time to time, trying out new ideas and giving and receiving constructive criticism or feedback. In this stage, people feel confident about not having all the answers—and they’re not expected to know everything but rather will continue to learn and grow. Part of learner safety is promoting interpersonal risk taking, which means that differences of opinion and perspective are treated in ways that lead to collective change, rather than reprimanding. Stage 3: Contributor safetyThis stage of psychological safety deals with feeling comfortable sharing ideas and making a difference. In order for workplace effectiveness, people need to believe that their skills and qualities can make an impact—and they need to feel secure about letting their abilities shine. (Cameron Prins / Getty)This leads to more effective decision making and strategizing as a whole. In this way, a team's psychological safety could be measured by how comfortable people feel fully sharing their expertise and encouraging others to take part in the learning process, and showcase their skills without the culture becoming competitive. Stage 4: Challenger safetyFinally, the fourth stage of psychological safety in the workplace is feeling safe when challenging thoughts, ideas and protocol. In this stage, team members know they are psychologically safe if they need to blow the whistle, go against the grain or be the outlier when it comes to popular opinion. Knowing that you are in a safe place when you air grievances can have a significant effect on morale and team building. How can leaders help create psychological safety at work and strengthen their fellow team members?Ultimately, it’s up to managers and other leaders to create a psychologically safe workplace. While everyone will need to work together to maintain the team’s goals, this is a top down leadership opportunity that needs to be initiated by someone who’s quote-unquote “in charge.” Here are the ways to implement psychologically safety into your office culture.Talk to your team about psychological safetyThe first step toward promoting a team's psychological safety is introducing everyone to the term itself. Work with your team to define psychological safety and provide examples of how it would manifest in your particular work environment. When everyone is on the same page about what kind of culture you’re striving for, they can work together to create that setting. You should also discuss how you plan to measure psychological safety within your team so that people know how you’ll define success. Through team learning and building as a unit, you can create a psychologically safe workplace. Try to find the win-winsWhen you’re discussing outcomes and possibilities as a team, encourage compromise and ways for people to feel like they’ve earned something valuable to them. Ask team members how you can achieve results that are mutually beneficial, rather than encouraging one side of a debate to get the win. This enhances team performance when everyone can come together and be proud of what was accomplished. Embrace failure as a learning experienceInstead of reprimanding employees or creating merit systems based on wins, start encouraging ways you can learn from failure without imposing punitive consequences. Allow for interpersonal risks among team members so you can learn from, and rise to, various challenges. You can also promote team psychological safety by sharing lessons you’ve learned from mistakes you’ve made, which will help the team put setbacks and disappointments into perspective. At the same time, you want to encourage people to take ownership of mistakes and admit when they’re wrong. Having an environment that welcomes failure helps foster this kind of accountability. Encourage big ideas—even crazy onesAllow for creativity with “think big” brainstorm sessions where any idea is allowed. Then, discuss as a team which ideas have legs based on the criteria you set: Should ideas be tested? Do you want research-based ideas? Or are all ideas equal to be considered, as long as they are well thought out? Allowing for different kinds of ideas is a crucial part of decision making so all options are on the table before a choice is ultimately made. Again, taking interpersonal risks as a team, like hearing even seemingly crazy ideas, can bring about radical change. Want more inspiration? Check out these teamwork quotes that can inspire you to new heights of collaboration.Focus on commonalitiesWhen conflicts or misunderstanding inevitably arise, work on seeing the people around you as humans, not as simply employees. If you happen to butt heads with someone, remember that they have certain beliefs, vulnerabilities and anxieties—just like you do. This person wants to feel respected and valued—just like you do. Making a human to human connection helps you keep perspective in a conflict and work toward common goals. Giving people the benefit of the doubt is also important for humanizing people on your team. When someone makes a mistake or asks for help, be gracious about it and trust that they would do the same for you. Be curious, not accusatoryWhether your colleague is working remotely or working in the office, it’s possible that someone on your team could start displaying behavior that’s undesired or problematic. If that happens, work with this person to understand what’s really going on. Use non-inflammatory language to state your observations in a neutral way. Be up front by saying something like, “I’ve noticed you’ve been absent from meetings recently and missing deadlines,” without placing blame or being punitive. Then, you can be curious about what’s really happening by opening the door for honest conversation. Say something like, “This isn’t typical for you—can we talk about what’s going on and work through this together?” Ask for feedbackOne of the most important things you can do to create a respectful work environment is to welcome feedback from those who are below you in the company hierarchy. Asking for feedback makes it known that you are willing to accept your own mistakes and work on yourself as a leader. One important type of feedback you can ask for is on your delivery of messages and ideas to the team. Ask how you could have presented your message more effectively, how it may have felt for others to hear your message and if your message came across as intended. Clear, effective communication is the backbone of any team, particularly one striving for psychological safety in the workplace. Employers should also find ways to measure psychological safety by routine check-ins to make sure the promoted company culture is actually in effect. How do new forms of work affect psychological safety?The ongoing pandemic has upended many work environments, particularly those who work in teams. Work-from-home and hybrid working can make the team aspect of work challenging, especially when people are on different pages about coming into the office again. One of the bigger issues that managers in particular have faced is dealing gracefully with the blurred lines between work life and personal life. In pre-pandemic times, these spheres were highly separate—a setup that benefited companies and bottom lines but hindered workers as people felt like they needed to hide or minimize their out-of-office responsibilities. Now, managers and employees need to find ways to honestly discuss child care, elder care, health risks and other challenges that might make coming back into the office more difficult. This, however, can be tough since sharing personal information can lead to inherent biases. Plus, not all employees will feel comfortable sharing personal information or asking explicitly for what they need.What needs to happen, of course, is that managers and policy-makers need to double down on their commitment to create psychological safety. Be honest with your colleagues and employees about your own struggles with creating policies that work for everyone and achieve team goals. Ask for feedback and ideas. Be humble about being in uncharted territory. (Getty)Build psychological safety and mutual respect by being candid, opening the door for others to express their needs and apprehension about the new normal. Fostering a sense of belongingWhen you create psychological safety in the workplace, you’re positioning values over the bottom line—and people over capital gain. This isn’t to say that psychological safety will impede your ability to be successful financially. In fact, it’s quite the opposite. Work culture that values empathy, understanding and vulnerability produces better work, clear and simple. The more employees and teammates feel valued and heard, the more meaning they will find in their day-to-day work. This sense of pride translates to a more cohesive and productive team. While creating psychological safety takes constant work to maintain, doing so allows the entire corporation to flourish.

What is Shadow Work And What Is The Benefit of It?
Emotional Health

What is Shadow Work And What Is The Benefit of It?

“Until you make the unconscious conscious, it will direct your life and you will call it fate.” — CARL JUNGHave you ever blurted out a comment that takes you by surprise? Or felt suddenly angry towards a person or situation while at the same time unsure of why you felt that way? According to psychologist Carl Jung, the idea of “the shadow” relates to the unconscious parts of ourselves that we fail to see, acknowledge or accept. The motivations that drive us - but that we have little conscious awareness of - are our “shadow selves,” residing below the surface of the conscious minds. So what is shadow work, then? In the Jungian sense described above, the aim of shadow work is to make the unconscious conscious; to delve into the depths of our psychologies, excavating and unearthing all the fractured parts of ourselves on the path towards personal development.Yes, exploring your shadow side can be a huge task. But the benefits are profound, and there’s no time like the present moment to take that journey as a human being. Luckily, delving into the shadow self is much less intimidating when the concepts are a little more fully understood. In this guide, we’ll provide a clear explanation that answers the question: “what is shadow work,” explore the context of the shadow in an individual’s conscious life, learn more about how being more self-aware can play a positive role in your life, and offer practical exercises to integrate shadow work into your path of self-development.What is shadow work and the shadow self?(Klaus Vedfelt/Getty)First, let’s bring to mind the vision of what the metaphor implies. The sun always shines brightly, illuminating everything in its path. However, even though the light necessarily illuminates objects, even on the sunniest days, shadows are cast. For Jung, the ego is the conscious part of the mind, the contents of which are illuminated by the light of awareness. That which isn’t is understood as our shadow self, the shadow side of our psyche that resides in the unconscious. Jung’s exploration of the unconscious implies that there is a vast intelligence in ourselves that, in many ways, runs the show from behind the scenes. The magnitude of the unconscious can’t be understated. In Man and His Symbols, Jung writes:A man likes to believe that he is the master of his soul. But as long as he is unable to control his moods and emotions, or to be conscious of the myriad of secret ways in which unconscious factors insinuate themselves into his arrangements and decisions, he is certainly not his own master.Jung perceived that neurosis (mental health issues) are often caused by a separation between ego-consciousness and the rich inner-life of the unconscious. In other words, shadow aspects like limiting beliefs, past trauma buried deep within ourselves, low self esteem, dark thoughts and negative past experiences can sneak up on us. Without a solid understanding of the shadow part of ourselves, and without the ability to confront our shadow selves can lead us to feel triggered unexpectedly, or lead us towards certain behaviors and emotional reactions that prevent us from deep healing or being our authentic self.The key to overcoming this is called shadow work.Understanding the shadow self: the path towards greater conscious awarenessThe need for shadow work in order to come to a greater understanding of our own inner dialogue and our conscious self is a task often undervalued in Western culture, where introspection and looking within are not always on top of the list of priorities. However, knowing more about the darker aspects of ourselves, and how shadow work exercises can help us achieve a great deal of personal growth, can be of enormous value. Spiritual practices, by their very nature, work with the unconscious. Exploring such territory often confronts the shadow aspects in our human psyche. Meditation, for example, is the practice of expanding self-awareness. By learning to concentrate the mind, you begin to become increasingly aware of your inner world. That can surface a few surprises. There is a risk with shadow work and spirituality. Without a proper understanding of the shadow, there’s a chance of what is referred to as spiritual bypassing — the term given to practices that overlook or suppress psychological functions, misguided by spiritual principles or concepts.Through my spiritual path, and in conversations and observations of spiritual communities, I’ve noticed a few examples of the need for shadow work in spirituality:The concept of compassion: This can lead to the suppression of certain emotions, such as impatience, frustration, or annoyance. Ideas such as “I am a compassionate person” can, ironically, lead to being inauthentic, and other not-so-positive aspects of a fulfilling life. Think of any behavior that could be misconstrued as lacking compassion. That’s the territory where a shadow can be formed,and where shadow work can be of use.Guruism and projection: Many people start the spiritual journey to find freedom from suffering. Some are drawn to teachers who embody what they wish to find within. However, without the right level of awareness, psychological projection can occur, leading to an unhealthy dynamic whereby the guru has all the answers, rather than simply being an inspiration. This counteracts the nature of spiritual growth as a personal journey. Teachers have a place. But a reliable teacher points the way, without saying “I am the way.”Meta-projection: This one is fun. Because spiritual work is a form of depth psychology, many people are aware of concepts such as shadow work and projection. That can lead to sticky situations whereby someone calls out the process of projection. Then what? Either self-awareness is there to acknowledge if this is the case, or the understanding of the process of projection becomes a cunning form of blame or lack of responsibility. For example, someone expressing a boundary could be told they’re “projecting” by someone who is avoiding responsibility for unkind, or even harmful, behavior.Mouth service to spiritual principles: In addition to compassion, spiritual principles such as unconditional love, forgiveness, letting go, being present, can all become intellectual concepts that lead to the suppression of emotions or parts of the psyche. For example, believing letting go means moving on immediately without any emotional processing or reflection, which prevents you from being able to confront your shadow or experience deep healing.All of these are examples of spiritual ego — ways in which the ego adapts, like a chameleon, to its environment. It’s worth keeping these aspects in mind as the unconscious, and its shadow elements, don’t cease to exist just because someone sees themselves as a “spiritual person.” Work is work, and vigilance is still required.The unconscious isn’t only a vast intelligence, but a landscape full of psychic energies, which Jung called shadow archetypes. Many people fear approaching the unconscious because of the power of archetypes that might feel unfamiliar or unnerving (as well as beautiful or commanding, in ways that conflict with the conscious sense of self).Jumping wildly into the depths of the unconscious without mastering the intricacies of Jungian shadow work can lead you to neurosis, or other profound challenges. Take, for example, people that ingest psychedelics, experience ego death, and are suddenly confronted with contents from the depths of their minds that can completely overwhelm them.Robert Johnson notes that working alone with the unconscious can be done safely, but precautions are necessary. He writes:“You must understand that when you approach the unconscious you are dealing with one of the most powerful and autonomous forces in human experience… If you fail to take this process seriously, or try to turn it into mere entertainment, you can hurt yourself.”It’s important to reinforce the last part of Johnson’s message. Shadow work’s definition has become slightly muddied, having become part of the cultural self-development movement. But it has to be respected. I’ve done the vast majority of inner-work through my own inquiry, yet I still have had valuable mentors, coaches, and at one point a therapist, to offer a safety net when those forces of human nature started to reach my level of tolerance.Holding firm, having resilience, and having the courage to face the shadow, to learn its language, and integrate its lessons, will lead to rapid growth. Jung refers to the unconscious as the vast ocean, and ego-consciousness as an island. I can vouch for this. At times, when I’ve gone deep into my own shadow work, I’ve faced tsunamis of imagery, feeling, and thinking patterns that really tested my ability to remain afloat.Shadow work and the language of the unconsciousShadow work isn’t easy because it requires brutal self-honesty. It’s so much easier to project, to fail to look within, to find fault with others whilst preserving the illusion of a pristine self-image.“If you feel an overwhelming rage coming up in you when a friend reproaches you about a fault,” writes Marie-Louise von Franz, “you can be fairly sure that at this point you will find a part of your shadow, of which you are unconscious.” A lot of the time, the training ground of shadow work is in the trenches, in the ugly or difficult emotions. It stands to reason that, because the shadow is a fractured part of the psyche that was suppressed, denied, or shamed into the darkness, there will be aversion towards it. But what we resist persists. That means becoming receptive to the entirety of your personality, warts and all.However, with a growth mindset, this leads to something quite amazing. When you begin to see how these experiences offer vital lessons to your own growth, moments of projection or difficulty become breadcrumbs to deeper knowledge about yourself. They can then become almost welcome as catalysts for growth.In addition to psychic energies, troubling emotions, or projection, another way the unconscious communicates is in dreams. Jung coined the term shadow work because it is usually represented in dreams in a personified form. Von Franz notes how it’s much more difficult to let ourselves off the hook when dreams reflect behaviors we might find fault with, than when this is reflected by someone else.The benefits of shadow workAll things considered, you might wonder whether shadow work is worth it. Why run the risk of exploring the unconscious if it’s such commanding terrain? As noted, the unconscious exists, whether it’s worked with or not. Ultimately, Jung’s path of individuation (similar to Maslow’s self-actualization) uses shadow work not just to prevent unwelcome experiences, but to return to wholeness. Central to Jung’s theory is that each of us has a unique psychological structure. Yes, there are common traits across humanity as a whole, but we are all born with an innate structure that wishes to become manifest, in our words, actions, choices, behaviors, and attitudes. Robert Johnson eloquently describes this as our “blueprint,” a primal pattern contained within the unconscious mind. For most, only a small part of this blueprint is actualized and made conscious.Jung chose the word individuation because it leads to the fullest fulfillment of someone’s unique potential and personality, which often goes against the type of person we think we are! The benefits of this can’t be understated. Living fully in alignment with our blueprint is a catalyst to living a life of deep meaning and purpose. Additional benefits include:A more nuanced understanding of human nature: It’s easy to use self-deceit and labels of “good” and “bad” or “right” or “wrong” to suppress the full nature of the inner world. Shadow work reveals an expansive, clear picture, including dark and light capabilities.Improve self-awareness: As consciousness expands, you begin to learn about yourself on a deep level.Harnessing the power of darkness: This sounds a bit like a line from a comic book hero, but by bringing the shadow elements into the conscious mind, you’re better able to integrate these psychic energies for good, rather than being controlled by the dark side.Seeing others clearly: How can you ever truly know someone if you’re unaware of your own projections, judgments, and distortions? The more responsibility in taking ownership of projections, the clearer the true nature of others becomes. Enhanced empathy: A nuanced understanding, plus clear seeing, leads to greater empathy for others. Rather than condemn undesirable behavior, you understand why people are motivated to do what they do, because you see those potentials within yourself, rather than clinging to concepts of righteousness or moral superiority.Jung’s work revealed two choices: run from the shadow, and it will dictate your life, disguised as fate. You’ll occasionally act in ways that you don’t understand, governed by forces outside of your awareness, making choices that aren’t in full alignment to the person you truly are. Or, embrace the shadow, make the unconscious conscious, and ignite the journey of individuation.Before moving on to practical tips, there is one more benefit that is often overlooked when it comes to the nature of the shadow itself.The golden shadowTerms such as “dark side” and “shadow” conjure up images of undesirable traits. After all, doesn’t it make sense that you’d repress and push away so-called negative contents, such as anger or pride? A peculiarity with the human condition is that we often fear our potential, and our abilities, as much as we do our darkness. Marianne Williamson says “it is our light, not our darkness, that most scares us.” Maslow alludes to this too:We fear our highest possibilities. We are generally afraid to become that which we can glimpse in our most perfect moments, under conditions of great courage. We enjoy and even thrill to godlike possibilities we see in ourselves in such peak moments. And yet we simultaneously shiver with weakness, awe, and fear before these very same possibilities.Jung’s theory includes the golden shadow, qualities of the shadow that contain potentials and talents you’ve buried for a variety of reasons. It could be that you're highly creative, but as a child, you were told you’d never make money through art, so you focused on practical skills. Or you might view anger as bad, so you lose access to the vital life force which gives vigor and determination to chase your dreams.One of the biggest reassurances of shadow work is that, not only do you unlock your unique personality, you also connect with your latent potential and qualities that have been locked away in the unconscious.How to do shadow work: 6 practical exercises to get startedFortunately, Jung’s dedication to understanding the depths of the soul didn’t end at interesting theories. He provided a rich number of approaches to work with, understand, and learn from the unconscious. The umbrella term to use for this is inner-work. Johnson notes that “in the world of psyche, it is your work, rather than your theoretical ideas, that builds consciousness.”When exploring how to start shadow work, it pays to keep this in mind. The challenges you face are unique to you. The symbols you use, experiences you have, and the path to healing are yours to take. But it must be lived, it must be a process of work, rather than simply an intellectual exercise.The unconscious speaks in symbols, very frequently in our dreams. Beginning to pay attention to and explore dreams, images, fantasies, and feelings that surface is part of shadow work. Maintain curiosity and self-compassion, and you’ll begin to find the richness, and payoff, of shadow work. With this in mind, here are 6 practical exercises:1. Develop a mindset of curiosity and compassionAs Johnson warns, this isn’t a journey to be taken lightly. Approaching shadow work with curiosity and compassion is a great starting point. Curiosity shifts you into a state of receptivity and openness, making exploration easier.Considering a key motivation for suppression is shame, it’s vital to be self-compassionate. Compassion allows you to meet aspects of the shadow with understanding and acceptance. Otherwise, there’s a likelihood of struggle and resistance to these components of the self, which prevents them from being integrated.2. See all experiences as opportunities to learnAnother mindset shift is to view all experiences as opportunities to get to know your shadow. Remember, your shadow is there, whether conscious or not. If you can view the presence of difficult emotions, such as anger or jealousy, as helpful guides towards the area you need to integrate, suddenly those same emotions lose their power.Through all difficulties, consider: what does this teach? This is particularly relevant to projection. Understand this process conceptually, at first, before becoming aware of exactly how it manifests in your experience. Then, you’re able to explore the source of projection and free this feedback loop.3. Build a support networkIf you’re going alone, it’s best to have mentors or peers with whom you can share your experiences. Those also going through their own version of shadow work, whether that’s the term they use or not, are great confidants on this journey. It can be a lonely road. It’s rare for people to have the courage to follow the path of individuation, so having support in this area is a huge boost.4. Start learning the language of the unconsciousAs the unconscious communicates in symbols, those which are unique to you, it pays to extend curiosity to the language of your unconscious. Moving away from the idea of one set, fixed personality allows you to begin exploring your inner-archetypes — the characteristics of psychic energies residing within.One practical way of doing this is personifying different states you experience yourself in different circumstances. Do you have an inner artist that you have to unleash and set free? Do you have an inner-warrior that reveals itself when playing a competitive sport or pushing yourself in the gym? Start to familiarise yourself with these distinct aspects of personality, and consider how you’d like to integrate them.5. Start recording and interpreting your dreamsDreamwork is central to exploring the shadow. Many of my biggest breakthroughs have been communicated through dreams. Start by recording your dreams. Treat yourself to a dream journal. Note the dreams you have each morning. Generally, you’ll find those dreams that have a strong message contain a certain energy to them. You might confront challenging situations or personalities.It’s important not to over-intellectualize this process. Remember, the unconscious is intelligent and more encompassing than the conscious, rational mind. Allow your intuition to guide you in interpreting dreams. Let go, and ask yourself the question: what is the dream communicating to me?6. Try active imaginationAnother popular technique Jung applied was active imagination. This is similar to meditation, but uses a visual technique to evoke images and symbols from the unconscious mind and creates a dialogue with them. Although seemingly oversimplified in comparison to our view of modern psychology, this is an ancient technique with powerful results. Johnson notes:The conscious ego-mind actually enters into the imagination and takes part in it. This often means a spoken conversation with the figures who present themselves, but it also involves entering into the action, the adventure or conflict that is spinning out its story in one’s imagination. It is this awareness, this conscious participation in the imaginal event, that transforms it from mere fantasy to active imagination.This process creates a bridge between unconscious and conscious, allowing for elements of the shadow to be integrated. I’ve used this with stunning results. It can feel a bit silly at first, but you’ll be surprised how the process becomes autonomous after initially setting the intention to learn.Before you goShadow work can feel intimidating. Although it’s not to be taken lightly (pun intended), it helps to appreciate that the unconscious has an intelligence of its own. Although the mainstream Western worldview is still catching up with Jung’s ideas, this intelligence is part of nature. And the beauty of this process is that this intelligence wants what’s best for you. Wholeness, and the path of individuation, are your birthright.Like a true hero’s journey, there will be challenges to overcome, mountains to climb, dragons to conquer. But as you begin to learn the language of the deepest parts of yourself, and bring light to the shadows, you’ll connect to the life-affirming message behind Joseph Campbell’s famous words: “The cave you fear to enter holds the treasure you seek.”

What is an Extrovert? Everything You Need to Know
Motivation

What is an Extrovert? Everything You Need to Know

In many ways, your personality is what makes you, you. The qualities you have inside affect the outside world, and will affect how you relate to people, the decisions you make, and how you emotionally react to the circumstances in your external reality. The field of psychology has made huge strides in determining how to define and understand personality conceptually. Some people tend to have bigger personalities than others, meaning that they can be talkative, energetic and generally fun to be around. You know when these individuals walk into a room, because they usually light up the place. Typically, we call these people extroverts.As far as personality goes, extroverts are the more social of the human bunch. Whether you identify as one, are married to one or spend time with an extroverted best friend, you likely know a little bit about these lively people. Here’s a deep dive into what an extrovert actually is, and what kinds of characteristics they usually have - for better or for worse. What are the personality traits of an extrovert? Extrovert, noun or verb? As a noun, an extrovert is described as “a lively and confident person who enjoys being with other people.” As a verb, it means “​​to direct” outward or toward things and endeavours outside of the self.The term extrovert originated in the 1906s with psychologist Carl Jung, who was the first to use the term in his work on personality, although in his time it was spelled “extravert.” He classified people into two groups, extrovert and its opposite personality style, the introvert. The terms were based on where people were understood to derive their energy from. Jung theorized that extroversion is defined by being excited and energized around other people, to gain energy from social situations. On the other hand, introverts turn inwards, and introversion is defined by feeling drained by social situations, craving alone time to recharge. While extroverted personality types are typically more outgoing, loud and talkative, introverts may be more reserved. At the very least, they need to balance out the spurts of being an outgoing, friendly person with rest periods, where they’re alone. According to a great man peer reviewed studies, social events tend to zap their energy. (You can take a Jungian personality test to get a breakdown of whether you’re a natural extrovert or introvert, among other qualities.)Since Jung’s time, scientists in the field of psychology have dived even deeper into how personality works. Newer research has been able to uncover hormonal and genetic theories of personality, which show that our inner traits are not necessarily defined by upbringing or socialization, but are more innate. In fact, a study in 2007 discovered that your DNA may actually determine the way your body responds to dopamine, a neurotransmitter that plays a role in how we feel pleasure. In this way, your genes can predict your personality traits, particularly if you feel happy being around other people (extrovert) or more satisfied spending time alone (introvert). How are personality types measured? According to modern psychology, extroversion (and introversion for that matter) aren’t black-or-white traits. These aspects of personality are measured on a spectrum. Some people are extremely outgoing and highly extroverted, while others are extroverted in certain situations or in particular ways. Having more extrovert tendencies in one’s personality is more common—human beings are social animals after all so most people have at least a little bit of extrovert within them.(mixetto / Getty)So, we know now that extroversion is a continuum. It can also change over time. Some people are more introverted as kids, and then come into their own socially later in life. Others are outgoing as young adults and then shift into nesting mode when they have families, becoming more introverted. It’s normal for your personality to shift with your life circumstances, or in certain situations when you might feel more social or more shy. For example, even extroverts can be intimidated with large groups or new friends. Very few people naturally feel comfortable holding court in front of a group of strangers!What are some common positive traits if the person concerned is an extrovert?We know that extroverts are social creatures but what specifically makes them tick? Here’s a breakdown of the qualities of this personality type: Enjoys communicating by talkingExtroverts love talking things out. They process emotions by telling stories and talking through problems and they enjoy communicating verbally in general. While some people don’t like to talk about thoughts and feelings, extroverted people feel compelled to speak to others in order to better process their lives and the various situations that come up. Likes being the center of attentionWhile introverts shy away from the spotlight, extroverts are the opposite—they relish it. They don’t mind speaking in front of the crowd, regaling a table full of friends with a crazy story or performing for others. In fact, they get energized by being the center of attention. Has lots of friends Extroverts typically have large friend groups and get energy by hanging out in group settings. Parties, group trips, meet-ups for trivia night, brunch or happy hour typically fill up an extrovert’s social calendar. These events feel exciting to outgoing extroverts and make them feel personally fulfilled. Looks to outside sources for inspirationJust like how extrinsic motivation is an outside source of your energy and motivation, when extroverts are mulling over a problem or are excited by a new project, they enjoy gaining insight from other people. While introverts may go inward for inspiration, extroverts direct their issues (or personal wins) outward.Varied interestsExtroverts tend to have a hand in all sorts of interests and activities. Rather than devote themselves to one sport, activity or subject, they like to have various passions and hobbies to keep them busy and active. Appreciates group workPeople who are extroverted enjoy working with others as a team. They seek out collaborative experiences, both in work settings and in leisure activities, like playing team sports. On the opposite side of things, introverts may prefer working alone or with just one other person. Not afraid to take risksResearch has found that extroverts are uniquely rewarded chemically when they take risks, as measured by releases of dopamine, that pressure-related neurotransmitter, in their brains when they engage in chance-taking behavior. Introverts, by contrast, may be more risk averse. Some limitations of being extrovertedBeing extroverted does come with some drawbacks, or rather areas that extroverts might be more self-aware of. The following traits uncover the less positive sides of being extroverted. If you’re an extrovert, you may want to be more cognizant of these aspects of your personality:Needs to have the spotlight While having the floor is fun for extroverts, it’s important to be sure that you’re giving others a chance too. You don’t want to monologue while your dinner guests grow tired of your story or be the only one talking when you go out for coffee with a friend. Be aware of those around you and look for cues (yawns, people looking away) that you may have gone on too long.Talks more than listensOn a similar note, extroverted people sometimes forget to ask other people questions and invite conversation. Especially if you’re hanging with more introverted people, you likely need to be a little more aware of how much talk time you’ve had versus the others in your group. (Getty)Work on asking thoughtful questions and not always jumping into to speak if there’s a lull in conversation. Tends to act first before thinkingExtroverts tend to be impulsive, diving right into acting (or speaking) without always taking the time to think things through. While it can be hard to not do this, you can work on taking a deep breath before you make a quick decision or perhaps writing a draft email or text (and waiting an hour before sending). Feels isolated by too much time spent aloneWhen you’re been on your own for too long, you may start feeling lonely or depressed since your nature as an extrovert is to want to be around other people. If you’re not able to get together with others in person, remember to reach out by text or phone to a friend if you’re starting to feel isolated. Sometimes isolation can lead to depression, which makes it harder to pick up the phone and connect with others. Learn to identify when you start to feel down in your own thoughts so you can have a plan ready for pulling yourself out. The joy of extroversionAll in all, extroversion can be fun and fulfilling. Your personality style is confident, social and communal. Your extroverted and introverted friends alike enjoy your presence—the former loves to be out and about with you while the latter loves how you can do the social heavy lifting in a group conversation. Naturally, like anyone else, extroverts can get burnt out on being the life of the party. Sometimes you just need to chill and recharge on your own every now and then. (Remember, the whole extroverts/introverts thing is a spectrum, right?) Take a tip from your more introverted cohorts and take breaks from your busy social life when you need to. Finding balance in your life is, after all, the true key to a joyful existence.

What Is Positive Psychology? 3 Core Practices To Boost Wellbeing
Self-Development

What Is Positive Psychology? 3 Core Practices To Boost Wellbeing

Throughout history, across generations and thousands of years, all cultures and all types of people have pondered the human experience. It’s interesting, then, that psychology as a scientific discipline is relatively new, rising to prominence in the late 19th century thanks to the work of pioneers Wilhelm Wundt and William James.In 1879, Wundt opened the world’s first psychology lab at the University of Leipzig, Germany. James was responsible for the rapid rise of psychology in America, with his book, The Principles of Psychology, earning him the title of the “father” of psychology. Since then, many schools of thought have developed, from Sigmund Freud’s iconic psychoanalysis, which introduced the idea of the unconscious mind, to behaviorism, which focused exclusively on observable behavior.It’s beyond the scope of this article to take a deep dive into the history of psychology and its various practices. Instead, we’ll focus on positive psychology principles, and how the newest scientific approaches toward the human mind can ehlp you explore areas relevant to self-development and the fulfillment of your greatest potential. It may even help you answer the question “what makes a meaningful life?”What is positive psychology?Psychoanalysis and behaviorism dominated the early 20th century. Much of the work during this time focused on dysfunction of the mind and psychological disorders. Freud’s big area of research was on hysteria, which explained “excessive” emotional reactions to certain events. This approach to treating mental illness had its roots in Victorian thought, which linked symptoms of hysteria and negative emotions mostly to women. Behaviourism, on the other hand, viewed human behavior as being a response to environmental factors.The study of the psyche has always explored what makes a life worth living, such as the ancient Greek concept of eudaimonia (“the good life”). Yet psychology as a scientific discipline only started to move in this direction with the “third force of psychology” in the later part of the 20th century. This was thanks to the humanistic movement, which emphasized the exploration of human potential.Positive psychology interventionsPsychoanalysis and behaviorism were criticized for being overly focused on abnormal behaviors or attempts to mechanically break down and explain the rich complexities of the mind into component parts. The humanistic movement attempted to rectify this instead by placing emphasis on a human-centered approach. Its leading principle was phenomenology, the philosophy of experience that views the lived experience as meaningful and valuable in its own right. Each person is seen as a unique individual exceeding individual components.Positive psychologists and positive psychology resources emerged as a field and discipline in its own right in 1998. Leading thinkers in the field, Martin Seligman and Mihaly Csikszentmihalyi (who introduced the theory of flow state), define positive psychology as: “the scientific study of positive human functioning and flourishing on multiple levels that include the biological, personal, relational, institutional, cultural, and global dimensions of life.”Who created positive psychology?During his spell as president of the American Psychological Association, Seligman introduced positive psychology as a theme. During his inaugural address, Seligman explained his belief that psychology had “moved too far away from its roots” as a discipline aimed at helping people live fulfilling, productive lives. He then stressed the importance of positive psychology as:“A reoriented science that emphasizes the understanding and building of the most positive qualities of an individual: optimism, courage, work ethic, future-mindedness, interpersonal skill, the capacity for pleasure and insight, life satisfaction and social responsibility.”Seligman’s ethos was to shift perspective away from weaknesses, towards character strengths. He recruited some of the world’s most prominent psychologists and mental health professionals to what might be called the first “positive psychology summit,” in an to attempt to recalibrate psychology towards this ethos. In just over 20 years, positive psychology has exploded in popularity, receiving hundreds of millions in grants and helping fuel the self-help movement.However, Seligman and Csikszentmihalyi have been criticized for not giving enough credit to the humanistic movement’s influence. Although Seligman explained psychology had lost its roots, there’s a treasure trove of theories, research, and methodology in the humanistic movement that fully value the “positive” aspects of human nature.Building upon the humanistic movementThere’s no denying positive psychology (and positive psychotherapy) was built upon the shoulders of the giants of the humanistic movement, namely Abraham Maslow, Carl Rogers, Rollo May, Viktor Frankl, and Eric Fromm. Each of these influential psychologists shared a similar trait — an unwavering belief in human potential, and an unyielding determination to study the best ways to unlock that potential.Maslow was the first person to use the term positive psychology in his 1954 book, Motivation and Personality. Echoing Seligman’s sentiment over four decades earlier, Maslow was concerned psychology was wide of the mark and didn’t capture the full view of personal strengths, positive emotion and human potential that can influence a pleasant life and authentic happiness. He wrote:“The science of psychology has been far more successful on the negative than on the positive side; it has revealed to us much about man’s shortcomings, his illnesses, his sins, but little about his potentialities, his virtues, his achievable aspirations, or his full psychological height. It is as if psychology had voluntarily restricted itself to only half its rightful jurisdiction, and that the darker, meaner half.”It’s worth noting that the work of William James was way ahead of its time, too. Some have even considered him the “first positive psychologist” due to his emphasis on the importance of subjective experience and optimizing human potential. “The greatest discovery of any generation is that a human can alter his life by altering his attitude,” James once wrote, displaying his belief in the potential of human flourishing to transform and grow from within.How is positive psychology and positive thinking applied?Because positive psychology emphasizes flourishing and human potential, it’s relevant to everyone, not only those experiencing mental illness. You could argue the rise of the self-help guru has been supported by the popularity of positive psychology, especially the recent growth of fields such as life coaching and a broad range of NLP practitioners.But how is positive psychology applied, and how can you use it to learn how to be happy? Fortunately, anyone can benefit from the growing bodies of research to continue to grow, live a more meaningful life, and cultivate positive emotions. Below are three of the biggest takeaways from the research to date. Adding these to your self-development repertoire will have a positive impact on your overall well-being.1. Cultivate important virtues and character traitsWanting to gain clarity on the making of a meaningful life, Seligman and his colleague Chris Peterson vigorously studied major philosophical traditions from across the world. Different cultures emphasize different qualities to various degrees, but their research revealed the moral foundation of these traditions, which resulted in the six virtues of positive psychology. They include characteristics that allow the virtues to be developed:Wisdom: curiosity, love of learning, judgment, ingenuity, emotional intelligence.Courage: valor, perseverance, integrity.Humanity: kindness, loving.Justice: citizenship, fairness, leadership.Temperance: self-control, prudence, humility.Transcendence: appreciation of beauty and excellence, gratitude, hope, spirituality, forgiveness, humor, zestAs a starting point of applying positive psychology, consider these virtues and character traits, and how you can incorporate more of them in your life. Can you create a value system and slowly calibrate your decisions and behaviors towards this system? This isn’t an overnight process, but hopefully, the above list gives you inspiration on what qualities lead to a fulfilling life. The more these are internalized and acted upon, the more habitual alignment with such values will become. Knowing your values, and acting in accordance with them, is a fundamental exercise in living a more purposeful and life.2. Begin with positive emotions and a gratitude practiceWhile virtues are common across major religions and philosophical traditions, so too are practices of gratitude. Multiple studies have found that expressing appreciation for the good things in life leads to greater happiness and wellbeing. One of the world’s leading researchers in the science of gratitude, Robert Emmons, identifies two key qualities with gratitude.“First it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received. [Secondly] we recognize that the sources of this goodness are outside of ourselves. We acknowledge that other people— or even higher powers, if you’re of a spiritual mindset — gave us many gifts, big and small, to help us achieve the goodness in our lives.”Seligman’s original desire to shift focus from the negative to the positive was inspired by a conversation he had with his daughter in his rose garden. After telling her off for messing up a pile of weeds, she said to him: “Daddy, remember when I used to whine all the time? Well, when I turned 5, I decided to stop whining. If I could stop whining, then you can stop being such a grump.”The conversation stuck with Seligman, encouraging him to focus on the power of positive thinking, and how to use those patterns to change. Gratitude is a key practice because it’s an outlook on life that changes the way you interpret the world. In a way, it’s a form of positive confirmation bias — the more we choose to look for things to be grateful for, the more you notice them, the more appreciation grows and expands.Use the PERMA model as a guide To help explain the components of wellbeing, Seligman produced the PERMA model, building upon Maslow’s work on self-actualization. The name of which is an acronym for five key pillars of wellbeing. Working towards these qualities has also been found to reduce psychological distress, as well as cultivate greater wellbeing. The pillars are:Positive emotionsThese include happiness, joy, awe, wonder, compassion. A gratitude practice is one way to cultivate positive emotions, but consider other activities in the realm of positive thinking such as indulging in a favorite hobby or following a passion that inspires you.EngagementThis closely aligns with flow state, it’s the experience of being fully present in the moment, going with life’s flow. You might access this through positive experiences like hobbies, creative expression, sports, or spending time in nature and getting away from modern technology.RelationshipThis focuses on positive relationships, from family, friends, romantic partners to colleagues or members of your local community. Activities to cultivate this pillar include joining groups you’re interested in, making time to connect intimately with people close to you, or refining communication skills for better understanding.MeaningGaining clarity on your values helps. But there are other ways to create a life of purpose, including becoming involved in positive events, like a cause you believe in, unleashing your creative potential, and doing your best to be a positive influence in people’s lives.AccomplishmentsSuccess, or mastery, is a key factor of positive psychology. Many leading psychologists, including Maslow, saw the value of striving to become better, to learn, and improve, as hallmarks of flourishing. What goals would you like to achieve to help achieve a happy life? What would you aim for if you knew you wouldn’t fail? In conclusionThe gift of positive psychology is the shift in focus to what makes up a meaningful, well-lived life. Using methodology, vigor, and scientific research methods to understand what leads to lasting happiness and fulfillment has resulted in many breakthroughs and insights. Thanks to the work of Seligman, Csikszentmihalyi, and all those who walked before them, the scientific understanding has helped create the building blocks of purpose and meaning that have never been clearer.Better yet, the pursuit of happiness doesn’t have to be so perplexing, but instead, the path is laid out in tangible steps, with new discoveries adding to our understanding. The next step is to apply these bodies of knowledge to your own life, in order to continue to grow, to continue to flourish, to reach your true psychological height, and to take steps each day towards your fullest potential.

What is Cognitive Bias? How To Wave Goodbye To Mental Distortions
Self-Development

What is Cognitive Bias? How To Wave Goodbye To Mental Distortions

Anaïs Nin once said, “We don't see the world as it is, we see it as we are.” There’s much truth to this statement. What we perceive is shaped by a narrow perspective, filtered not just through our senses, but our thoughts, beliefs, judgments, and biases. To a large extent, thoughts shape reality. Two people could have an identical objective experience, whilst their subjective interpretation could vary widely. In psychology, a cognitive bias is a type of thinking error or distortion that leads to unhelpful interpretations of reality. Mostly, this happens subconsciously. Our brains process huge amounts of information and external factors related to our decision making. It’s estimated we receive 11 million bits of information per second from the outside world. The amount our brains are able to process? Just 40 bits per second.Cognitive biases, then, are mental shortcuts that simplify our environment. The trouble is, these shortcuts are often distorted, leading to inaccurate human perception, ill-judgment, or irrational decision-making in human behavior. In this article, we’ll provide an overview of the psychology of cognitive bias, explain why it’s valuable to become self-aware of yours, before offering practical steps to reduce them.The root of cognitive biasesFor our ancestors, mental shortcuts made sense. If when walking through a forest there’s a sudden rustle in the leaves, a snap-judgment that the source could be a dangerous predator would be life-saving. So goes the theory of evolution: we adapt and change based on survival mechanisms. It helped us avoid negative outcomes. When it comes to cognitive biases, their function isn’t so clear.In a paper exploring the evolutionary origin of cognitive bias, the authors note the difference between a design function and a design flaw. The eye’s design function is, clearly, vision. But cognitive distortions? These appear to be flaws, but viewed from a different perspective, are shown to be adaptations that can lead to positive outcomes.The shortcuts our minds make are known as heuristics. Heuristics and biases can be beneficial in making quick decisions, but simplifying often overlooks other information, making heuristics and cognitive biases close friends. One example is the sexual overperception bias in males. This is believed to have evolved because for our ancestors, it was logical to overestimate sexual interest in a mate. The risk of overlooking a potential mother and not pursuing her was greater than pursuing an uninterested woman.The authors of the study note that all biases can become logical, in the right context. The above example might not seem to have a function, but it is logical on some level. “The notion that human judgment is fundamentally flawed appears to have been flawed itself,” they write. “When we observe humans in adaptively relevant environments, we can observe the impressive design of human judgment that is free of irrational biases.”The takeaway from this is knowing that these biases have their use at certain times and in certain contexts. Understanding the design of your mind gives you the upper hand in knowing what you’re working with, and knowing what red flags to look out for. It’s like a shortcut in optimizing behavior, a way of learning from flawed patterns and past events.The two models of thinkingI’d be remiss to talk about cognitive bias without mentioning the work of psychologists Daniel Kahneman and Amos Tversky, captured in Kahneman’s bestselling book, Thinking Fast, Thinking Slow. Kahneman offers two models of thinking that offer additional clarity around the role of cognitive biases. These are “System 1” and “System 2” thinking.System 1 thinkingThis type of thinking is intuitive thinking. It’s fast, emotional, and instinctive. These processes are unconscious, with no self-awareness, frequently used, and appear effortless or automatic - a convenient self serving bias. These systems of thought are accessed from memory and include linked associations and learned skills. Examples include judging the distance of an object, driving a car on an empty road, or finding the answer to 2+2.System 2 thinkingThis type of thinking is rational thinking. It’s deliberate and takes time to reflect upon information, leading to logical conclusions. This is a slower process that takes more effort and time. This type of thinking is self-aware and makes up.Kahneman predicts 98 percent of our thinking is system 1 thinking, with just 2 percent conscious, slow, and deliberate. What’s more, system 1 supplies information to system 2, before it can be processed in a rational, logical manner. Considering how much data our brains process, and how many decisions we make each day (studies believe this to be around 35,000), those numbers make sense.And, for Kahneman, who has studied the field of cognitive science for decades and won a Nobel Prize for his work (called the heuristics and biases program), all of us are inherently irrational. Much more irrational than we believe we are, too. He notes: “we can be blind to the obvious, and we are also blind to our blindness.” This belief is a cognitive bias known as naive realism: the mistaken belief we see the world as it is. What’s more, this bias leads to people believing those who disagree with them are uninformed or irrational. Sound familiar?When it comes to the human perception of reality and cognitive biases, Kahneman’s approach to the two systems mirrors the teachings of the Buddha:“Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it.”Both of these teachers, worlds apart in time and place, point to the benefit of spotting cognitive bias, never acting from blind faith, contemplating truths, and then acting after observation and analysis. Clearly, there are many benefits to spotting cognitive biases.The value of spotting cognitive biasHumans are blessed with the ability of self-awareness. With effort and determination, we’re able to not only shift into system 2 thinking and become more rational and logical, but reflect, to see where we’ve gone off track, and what thoughts or beliefs influence behavior, avoiding the kind of systematic errors that can cause us trouble. Becoming unblind to our own blindness has many benefits. Spotting cognitive biases gives us an inside scoop of the tendencies of the mind. Personally, I find this invaluable when self-reflecting or looking at ways I’m acting from ego or limiting myself. There are benefits to the world being largely influenced by our thoughts — it means if our thoughts change, our reality changes, too. The clearer we see, the better we’re able to relate, work, communicate, and thrive.On a practical level, cognitive bias helps us answer the questions: where am I holding myself back? What has to change? What patterns are repeating in my life? It would be oversimplified to suggest the entirety of our being is based in the intellect and mind. That’s very much a narrow Westernised approach to the fullness of the human experience.But, the mind has a huge impact on filtering, judging, and creating stories from information. That includes information from outside, and inside; how easy is it for our minds to judge our own emotions? Or dismiss or minimize a subtle surfacing of truth from the heart? Meta-cognition, the ability to think about thinking, is one factor in the self-development toolkit. Greater results are found by introducing awareness and observation, without judgment. Both pair together perfectly; when creating distance from thoughts (for example, through meditation), it’s easier to spot and change distortions, as they’re not taken so seriously, or identified with.In many spiritual traditions of the east, the mind is responsible for creating an illusion of reality, whilst it is possible to perceive clearly, through pure consciousness. In the words of Jiddu Krishnamurti: “Unless the mind is very clear of any distortion it cannot possibly enquire into the immeasurable?”List of cognitive biasWikipedia’s list of cognitive bias related terms has 185 entries. We won’t list them all here, but this speaks to the magnitude of ways our minds can take us off track. “We would all like to have a warning bell that rings loudly whenever we are about to make a serious error,” Kahneman writes, “but no such bell is available.” Understanding some of the most common cognitive biases acts as a type of warning system to know when you might make mental mistakes that lead to a negative outcome. With that in mind, below are some of the most common cognitive biases. These were identified by Intelligence Advanced Research Projects Activity (IARPA) as the most damaging cognitive biases, created by the U.S. Government in 2006 to avoid another situation like the Iraq war, where confirmation bias in officials who believed Iraq had weapons of mass destruction led to discounting evidence to the contrary.Confirmation biasThis is a bias you will have likely heard of. Confirmation bias leads us to find evidence that confirms what we already think. If we have a certain belief, evidence is magnetized to that belief, and we end up living in an echo chamber that doesn’t challenge the unconscious beliefs. When confirmation bias is firmly in place, someone tends to ignore relevant information on the contrary — as was the case with Iraq.Fundamental attribution errorThis cognitive bias causes people to underestimate context and situational factors when looking at other people’s behavior. The flaw is an over-emphasis of linking other’s behavior to their personality, while emphasizing context when behaving in the same way. For example, if you believe a colleague who turns up late for work is lazy, but when you arrive late you blame the traffic or your alarm not going off, you’re experiencing this bias.The bias blind spot(Catherine Falls Commercial / Getty)We’ve touched upon this with Kahneman’s work. The bias blind spot is almost a “meta” bias because it explains the fact that most people tend to assume they aren’t particularly biased. This can occur even when spotting biases in others. Huge amounts of research from multiple fields have found that everyone has cognitive bias. So it’s best to play it safe to assume you could be biased, rather than believe you’re seeing things clearly.The anchoring effectAnchoring bias is the tendency to overly rely on the first piece of information given to us on a specific topic (hence “anchoring”). Rather than see things objectively, the first piece of information creates a point of reference that can skew future decisions. This is commonly seen in negotiations — the first offer in a negotiation tends to set the point of reference. If you see a car for sale at $3,000 and are able to buy it for $2,500, it’ll seem cheap, even if its market price is $2,000. The representativeness heuristicThis heuristic, or mental shortcut, causes people to misperceive the likelihood of an event due to it being compared to a mental representation, or “prototype.” A prototype, in this sense, is the most relevant example of a particular event or object. It’s useful to make a quick decision and is part of the brain’s ability to categorize information. This bias is closely linked to stereotypes and can have huge consequences — for example, police profiling a black person for a crime they didn’t commit.Projection biasThis cognitive bias is known as a self-forecasting error. People tend to project their current preferences onto a future event, assuming things will stay the same. A common example of this is overestimating how hungry you’ll be at a later point when eating food. You might end up ordering too much and finding yourself full quicker than expected. Another example is the projection of emotional states, where a person’s current state is projected into the future. This has been referred to as mental contamination and can be particularly problematic when feeling depressed or anxious.Other common biasesAside from the “top six” above, there are other cognitive biases that make up the close to 200 hundred recognized by psychology. They include:Sunk cost fallacy: this bias is linked to behavioral economics, and focuses on past investment. Whilst this can be linked to money (a common example is a gambler who can’t quit chasing losses), it also applies to creative projects, relationships, and other areas of life. Rather than making a clear decision based on the present and future cost, the gambler will end up ignoring relevant information and past investment skews the decision-making process.Hindsight bias: The role of past, present, and future combines with the hindsight bias. This occurs when a person falsely believes they predicted an event, after it happened, which confirms one’s preconceptions and makes them more likely to think they can predict outcomes in the future. Another term is the knew-it-all-along phenomenon.Status quo bias: this is the desire for things to stay exactly as they are. This emotionally led bias talks to human’s desire for comfort; change is often scary. However, this can cause lots of issues when things could be improved, even if in the short-term there is a sense of disruption.Availability bias: this occurs when people overemphasize the immediate examples that come to mind in a certain situation. There’s an overreliance that if something is recalled by the mind, it must be important. Perhaps one of the most impactful is how memorable headlines in the news can create a false perception. A common example is a fear of flying due to reports of rare plane crashes. A 3-step process to reduce cognitive biasWhen working with coaching clients, I sometimes joke about cognitive distortion bingo — how many distortions can you check off the list?! Joking aside, the list of biases above are little awareness markers. They’re not fixed lists of patterns to avoid at all costs, but they can be used to support your development and growth in awareness.Inspired by Cognitive Behavioural Therapy (CBT), I tend to follow a three-step process when I’m aware my mind might be distorting my reality. I don’t see reframing thoughts to something more logical and rational as the only answer, as there are other practices that are key, including emotional intelligence, but these steps will help get your mind on board and working in your favor.1. Be aware of the unhelpful thought or behaviorAwareness, and overcoming the blind spot bias, is the first step. This means working with your environment and your thoughts, feelings, and emotions to detect when there’s an issue. Are you repeatedly finding yourself becoming frustrated in certain situations, or experiencing high levels of anxiety in others? Emotions are messages, and your environment will reflect where there could be distortions.Note the unhelpful thought or experience. If you’re facing a difficult conversation with a friend and feeling a sense of panic, you might note that the anxiety and associated thoughts are unhelpful, or undesirable. Then, explore what thoughts are below the surface.You might discover a pattern. “When I’m fearful, my mind always catastrophizes and assumes the worst from a situation.” You might piece together all the times that you’ve experienced conflict with a loved one, or said the wrong thing, and started to spiral. When cognitive biases are firmly in place, they usually result in similar situations presenting themselves.2. Detect the cognitive biasOnce you’ve acknowledged the unhelpful behavior or thinking pattern, the next step is to gain clarity on any biases or distortions. This is a process of making unconscious processes conscious, so when similar situations or mental loops present themselves in the future, you have the opportunity to step back and break the cycle of suffering. As Vironika Tugaleva says, “The most profound personal growth does not happen while reading a book or meditating. It happens in the throes of conflict, when you are angry, afraid, frustrated. It happens when you are doing the same old thing and you suddenly realize that you have a choice.”With the above anxiety example, you might explore and realize that the following beliefs or cognitive distortions:The belief that you’re not good in social situations causes confirmation bias, where you select only incidents you feel didn’t go well. You also discount evidence of times social situations went well, or you didn’t feel anxious.Your anxiety or dejection around this belief — I’m not good in social situations — causes you to believe this will always be the case, in a form of projection bias.You’re convinced the story you're telling yourself of your lack of social ability must be true, as you always have an accurate view of yourself, which is a case of blind spot bias.One particularly challenging incident — for example, a panic attack in a certain situation — is the memory that resurfaces when you think about being in challenging situations in the future. This is common with anxiety. When I experienced panic attacks, I’d feel anxious the next time I was in the same environment, even if it was a place I’d been fine many times. This is an example of availability bias.3. Reduce cognitive bias in a rational mannerKeeping in mind system 1 and system 2 thinking, the next step is to reframe the thought processes and biases, to make them less reactive and more rational. One effective technique is to reframe as if you were not the person in the situation. So, you could imagine how you might offer advice or reassure a close friend. Another practice is to offer a counterbalance to whatever bias is active at the time. There’s a yin and yang to cognitive biases. For example, if you notice you’re in the process of confirmation bias, you’ll know one of the big factors is looking for evidence supporting your belief, and dismissing evidence countering it. The exercise becomes looking at the belief and finding counter-evidence.This process helps with decision-making, too. If you’re unsure whether to continue with a certain project, knowledge of the sunk cost fallacy will help you to determine whether you’re carrying on due to what you’ve already invested. Associated beliefs could be “I’ve already come this far” or “I’ve worked so hard to get to this point.”In conclusionWhat’s the purpose of this process? By challenging and calling out your cognitive bias, over time, the subconscious will be refined. Making unconscious bias conscious, exploring it, working with it, and reframing, leads to a change in thought patterns. As a result, you’ll be able to change your behavior in moments where you are about to act in accordance with a bias. Eventually, optimized thinking processes will be habitual (though there’s not much room for complacency).The power of this can’t be understated. Thoughts change reality, and cognitive biases are a big part of that. But what happens when you can begin to challenge those thoughts? To develop a more rational, truthful, loving worldview? To step back and ignore processes that might have caused you problems for years, decades, or all of your life?That is the practice of freedom. This is the practice of overcoming limited thoughts and beliefs or writing a new script. And it’s possible, one reframe at a time.