Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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My Dog Is Too Smart for His Own Good

By Lynne Gots, posted on May 27th, 2013.

It’s Memorial Day, and (CBT cognitive distortion alert) I “should” be using the long weekend to do some work. There are blog posts I could be writing, but they’d require research and more thinking than I feel like doing right now. So instead I’m going to put the CBT-relevant pieces on hold and just relate an anecdote of no particular interest, possibly, to anyone but my family and me.

(Then again, isn’t that the nature of many blogs? I’m drawn to the food ones featuring detailed accounts of the blogger’s daily meals, complete with mouthwatering pictures. They always inspire me to cook oatmeal—which somehow I keep forgetting I don’t particulary like—because it looks so appealing served up in earthy crockery with colorful garnishes of fruits and nuts.)

But I digress.

My anecdote is about my dog Freddie. I’ve talked before about how challenging it is to watch TV with him. He barks at everything that moves on the screen. So when he’s resting quietly, we relish the rare peaceful moment and try our best not to disturb him.

Such was the scenario last night. We were watching the Richard Linklater film Before Sunset, the second in what is now a trilogy (the 3rd, Before Midnight, will be opening here next week) following over the course of a few decades the same characters, Celine and Jesse, played by Julie Delpy and Ethan Hawke. To say there isn’t much action is an understatement. There’s a lot of walking, talking, eating, closeups of the couple exchanging flirtatious glances—and not much else. No shouting, explosions, fighting, or sudden movements. In other words, there’s nothing to excite Freddie. Perfect!

So Freddie slept for most of the 80-minute film, and we enjoyed the illusion of having a mellow dog just chillin’ at our feet. That is, until a scene towards the end of the movie where Julie Delpy is taking Ethan Hawke to her apartment and spots her cat in the road.

“There’s my kitty!” she says. “I love my kitty!”

At that, Freddie shot up, ears pricked. We knew immediately what was about to happen. He dashed up to the TV and started barking just as the cat appeared on screen.

I have no idea how the word “kitty” penetrated his sleeping brain or why it caused him to react. We don’t have a cat. I don’t recall pointing out any cats to him on our walks through the neighborhood. So how could he have known “kitty” was something to get worked up about?

To test if his reaction was a fluke, we waited for Freddie to lie down again, turned off the TV, and said, “Where’s the kitty?” And again he bolted up and ran up to the screen, barking madly, aroused by the mere threat of a feline sighting.

So I have no explanation. This is one situation where science fails me. But it sure makes for a real life “shaggy dog” story on a lazy holiday weekend.




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Advice to New Grads: Don’t Worry about Finding Your Passion

By Lynne Gots, posted on May 3rd, 2013.

 

In the coming month, millions of graduates will be marching down the aisles of academe to the strains of Pomp and Circumstance. My son will be one of them when he receives his Bachelor of Music diploma from the University of Texas.

Many wellwishers tell him he’s lucky. He doesn’t have a job waiting, exactly. But he’ll be able to pay the rent as a working musician by adding to his studio of private students and cobbling together a variety of paying gigs. And, above all, he’ll be doing what he loves because he’s “found his passion.”

Despite its legions of proponents, the concept of “finding your passion” is highly overrated. In fact, I think it actually prevents many young adults from settling on a career path and, ultimately, deriving satisfaction from work. The quest for a passion has led many of the perfectionists I see to search endlessly for the “right” job or graduate program, never actually committing to a course of action.

Cal Newport, a Georgetown University computer science professor, agrees. His newest book, So Good They Can’t Ignore You, sums up his philosophy in the subtitle: Why Skills Trump Passion in the Quest for Work You Love. He debunks what he calls The Passion Hypothesis (“The key to occupational happiness is to first figure out what you’re passionate about and then find a job that matches this passion.”) and proposes that passion develops from working hard and mastering a skill. In other words, fulfillment from a job doesn’t just happen. It can come from almost anything you commit yourself to doing well if you devote your time to becoming an expert at it.

This should be good news for the high-strung millenials whose resumes are packed with evidence of their ambition. Double majors. Summer internships. Community service. These twentysomethings are no strangers to hard work. They’re used to putting in the hours, whether for extracurricular activities or heavy courseloads, to reach a goal. If they practice what Newport preaches, working hard at whatever job they choose may bring them satisfaction—and, yes, in time, even passion. But they need to set aside another millenial characteristic—the need for instant gratification— and remember the value of practice in developing a skill.

Newport proposes replacing the potentially limiting search for a passion with what he calls The Craftsman Mindset:  “Be so good they can’t ignore you.”  You can avoid a lot of frustration by focusing on improving your performance at work instead of fretting about what the job is doing for you.

Musicians exemplify the craftsman mentality. Consider the process my son went through to develop into a professional trumpet player. When he took his first lesson at nine, he could barely blow a note. For months his playing sounded like a herd of wounded pachyderms on their way to the elephant graveyard. He didn’t show any evidence of natural talent, or of passion, for that matter. But he was curious and, even as a preteen, exceptionally dedicated. He stuck with it, studied with a succession of increasingly accomplished teachers, endured lip-numbing drills to improve his technique, and in time (after years of playing) began to see results. His commitment to his craft grew along with his proficiency.

Unlike most college graduates entering the workforce, my son already has thousands of hours of experience under his belt. So, yes, it’s fair to say he’s pursuing his passion, having earned it after twelve years of focused dedication to his craft. But even so, as with any job, his work still requires him to endure more than a little tedium as a means to doing what he loves. He’s had to perform in the pit for about five Italian operas too many, in his opinion; play the annoying, same three notes over and over as sideman for a cowboy funk band in a smoky bar where the musicians don’t even get a free beer; and give lessons to indifferent middle school students whose trumpet stylings call to mind his own early struggles.

He’ll also be sweating in the sweltering Austin heat on graduation night, wearing a tuxedo under his black gown as he performs with the UT Wind Ensemble.  Along with the standard, boring graduation march, they’ll be playing The Eyes of Texas while a backdrop of fireworks lights up the Tower. (Everything really is bigger in Texas.)

But I don’t think he’ll mind this last performance of his college career even though it will be unbearably hot and musically uninspiring. After all, it’s a paying gig.

 




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Posted in College, Perfectionism |

Possibly the Only Thing You’ll Need to Do to Start Losing Weight

By Lynne Gots, posted on April 26th, 2013.

 

Last week’s record high temperatures forced me to abandon the layers of sweaters and loose tops hiding the extra winter pounds around my middle and break out my warm weather wardrobe. The tight waistbands made me uncomfortably aware of a need to take corrective action.

I’m no fan of crash diets—or, for that matter, of any overly rigid dietary regimen that eliminates whole categories of foods such as carbs, gluten, or dairy products. Unless there’s a medical reason for such restrictions (which often can lead to backlash bingeing), I think a more effective and sustainable approach to achieving and maintaining a healthy weight is to make gradual changes.

To that end I recommend picking one problem behavior to work on at a time. If you’re making unhealthy choices or consuming too many calories, eventually you’ll be able to adjust what you eat to boost weight loss. But you won’t have as much trouble sticking to a nutrition plan if you’ve already put better habits in place and started to eat more mindfully.

Mindful eating means paying full attention to your food and the process of ingesting it—to the smells and tastes and to how your body feels before, during, and after a meal. It means tuning into your hunger and noticing when you’re just full enough, stopping before you feel stuffed.

Grabbing food on the go and unconsciously nibbling can be major obstacles to mindful eating. It’s easy to consume an entire meal’s worth of calories without realizing it if you’re scarfing down your breakfast on the way out the door, tasting while you cook, popping handsful of M & Ms in your mouth as you pass the candy jar on your coworker’s desk, or polishing off your toddler’s mac and cheese as you carry the plate to the garbage disposal.

My solution to these mindless eating habits is to implement just one rule: eat only when you’re sitting down. When you remind yourself to sit before you take a bite of food, you may be surprised to discover how often you nosh, taste, and nibble without even knowing it.

Of course, if you’re prone to frequenting the MacDonald’s drive-thru, munching on a vat of buttered popcorn at the movies, or digging into a bag of chips while you watch TV, sitting down won’t eliminate all your mindless eating. But it will help you pay more attention to what you’re putting in your mouth. Later you can add the step of sitting at the table to enhance your mindfulness.

Take this first step and you may notice your waistbands feeling a little looser before bathing suit season (though with the crazy weather fluctuations we’re having in DC, that could be tomorrow, at which point nobody will be ready).

 

 




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Posted in Acceptance and Mindfulness, Behavior Change, Techniques |

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