Making Proper Use of Impressions Corresponds to Cognitive Distancing

 

"The proper use of impressions corresponds to “cognitive distancing” in modern cognitive behavioral therapy. It is, says Epictetus, “the basis of God’s own well-being,” and the thing that most distinguishes us from children and animals. Little children are constantly overwhelmed by their impressions, which is why they go from outburst to outburst" -- Neel Burton M.D.

How to Cope with Fear and Anxiety, the Stoic Way

I asked ChatGPT to describe both 'making proper use of impressions' and 'cognitive distancing.'

I prompted ChatGPT with this request:

Please describe Epictetus' rule of making proper, or correct, use of impressions.

ChatGPT

"Epictetus, a Stoic philosopher who lived in the first and second century AD, emphasized the importance of making proper use of our impressions as a fundamental principle for living a virtuous and fulfilled life. His teachings revolved around the idea that our well-being and happiness are not determined by external events but by our judgments and interpretations of those events.

"The rule of making proper use of impressions, also known as the doctrine of Epictetus, can be summarized as follows:

• Recognize that impressions are not inherently good or bad: According to Epictetus, impressions, which refer to the initial thoughts and perceptions that arise in our minds in response to external events, are neither good nor bad in themselves. [For Stoics the external events themselves are neither good nor evil.] It is our judgments and evaluations of these impressions that determine their value.

• Distinguish between what is within your control and what is not: Epictetus believed that we have control over our own thoughts, opinions, desires, and actions, which he referred to as the "internal" or "within our power." On the other hand, external events, such as other people's actions, natural disasters, or societal circumstances, lie outside our control and are considered "external" or "beyond our power."

• Focus on what is within your control: Epictetus urged his followers to direct their attention and efforts toward the things they can control, namely their own thoughts, attitudes, and actions. By doing so, individuals can cultivate inner strength and resilience, irrespective of external circumstances.

• Evaluate impressions rationally: When faced with an impression, Epictetus encouraged people to subject it to rational scrutiny. Rather than immediately accepting or rejecting an impression, one should examine it objectively and ask whether it is in line with reason and virtue. This process involves challenging any irrational or exaggerated beliefs or interpretations associated with the impression.

• Embrace a detached and objective perspective: Epictetus emphasized the importance of maintaining an objective and detached stance toward external events. He advocated viewing them as indifferent and external to our inner well-being. By not becoming overly attached or disturbed by things beyond our control, we can preserve our peace of mind and focus on what truly matters—our own character and moral development.

"By applying the rule of making proper use of impressions, individuals can cultivate wisdom, self-mastery, and tranquility in the face of life's challenges. It is through the disciplined management of our thoughts and interpretations that we can attain a state of inner freedom and contentment, according to Epictetus."

I also prompted ChatGPT with this request:

Please describe the CBT technique of cognitive distancing.

ChatGPT:

"Cognitive distancing is a technique commonly used in Cognitive Behavioral Therapy (CBT) to help individuals gain perspective and challenge their negative or distorted thoughts. It involves creating psychological distance from one's thoughts and emotions, allowing for a more objective and rational evaluation of them. By distancing oneself from their thoughts, individuals can gain a clearer understanding of their cognitive patterns and develop more adaptive ways of thinking.

"The process of cognitive distancing typically involves the following steps:

• Awareness: The individual is encouraged to become aware of their negative thoughts or distressing emotions. This step involves recognizing the thoughts or emotions that are causing distress.

• Recognition: Once the negative thoughts or emotions are identified, the person is guided to acknowledge and accept them without judgment. [?] ⁰This step helps in acknowledging the presence of these thoughts or emotions without getting entangled in them.

• Externalization: The individual is encouraged to view their thoughts or emotions as separate from themselves. They are reminded that thoughts and emotions are not necessarily facts, but rather mental events that can be observed and evaluated.

• Questioning: In this step, the person is guided to critically examine their thoughts and evaluate their validity. They are encouraged to ask themselves questions such as, "Is there evidence to support this thought?" or "Are there alternative explanations for this situation?"

• Perspective-taking: Cognitive distancing involves taking on different perspectives to gain a broader understanding of the situation. The individual may be encouraged to consider how a trusted friend or a neutral third party would view the situation or thought.

• Reappraisal: Once the person has gained some distance from their thoughts and emotions and has evaluated them more objectively, they are guided to reframe or reevaluate their thoughts in a more realistic and balanced manner. This step involves replacing negative or distorted thoughts with more rational and positive ones.

"By practicing cognitive distancing, individuals can reduce the intensity of their negative thoughts and emotions, challenge irrational beliefs, and develop a more balanced and realistic perspective on situations. It allows individuals to break free from automatic negative thinking patterns and cultivate a more adaptive and healthier mindset. 

"It's important to note that cognitive distancing is just one of many techniques used in CBT. It works well in conjunction with other cognitive and behavioral strategies to address various mental health concerns, such as anxiety disorders, depression, and stress. Consulting with a qualified mental health professional can provide you with personalized guidance and support in using cognitive distancing effectively."

Cognitive Distancing in Stoicism by Donald Robertson