As You Think So You Are

The title is a paraphrase of Proverbs 23:7 found in the King James Version of the Bible. Epictetus, the Stoic philosopher wrote, “Man is not disturbed by events, but by the view he takes of them.” Also, it could be a foundation for Cognitive Behavioral Therapy (CBT). According to the American Psychological Association (APA) CBT is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.

APA identifies one of the core principles of CBT as psychological problems are based, in part, on faulty or unhelpful ways of thinking. One of the goals of therapy is to identify unhelpful thinking and modify the irrational thoughts to improve emotional and behavioral functioning. To insure healthy thinking a person asks, “Do I have evidence and facts to prove my thoughts true,” and “Is my thinking helping me feel better and increasing the chance of engaging in goal directed behavior?”

Depressed people have an unjustified negative view of themselves, their world, or the future. Aaron Beck identified this as the negative triad of depression. Anxious people have negative thoughts about the future that frequently are unrealistic. Their beliefs often include dire predictions. Often the predictions do not happen, and the consequences are much less significant than anticipated. Angry people frequently have beliefs of entitlement, unfairness, unreasonable expectations, and attribute incorrect negative intentions to others. These beliefs increase the negative emotions leading to dysfunctional behavior.

The goal of CBT is to help the individual identify the negative patterns of thinking, challenge the validity and helpfulness of the thoughts, then change the thoughts to ones that are true and helpful. Because these beliefs are learned they can be unlearned and replaced with healthier thinking.

The Bible has a lot to say about thinking as well. One of the first things we learn is our thoughts are evil and futile - Genesis 6:5 (CSB) 5 When the Lord saw that human wickedness was widespread on the earth and that every inclination of the human mind was nothing but evil all the time. There are practical human examples. It is easier to think negative than positive. When we make assumptions how often are they negative? Why do people slow down to gaze at automobile accidents? Many people go to hockey games hoping to see a fight.

One thing I learned in my practice as a psychologist is how adept humans are at rationalizing their beliefs and desires. Sex offenders taught me how easy it is for humans to justify their actions and believe it to be normal and healthy. In listening to offenders, my eyes were opened to the fact myself and others rationalize our own unhealthy beliefs and behaviors. For example, these rationalizations are part of the difficulty with complying with healthy eating and exercise that we know are good for us. The apostle Paul describes his own struggle in Romans 7:18–19 (CSB) 18 For I know that nothing good lives in me, that is, in my flesh. For the desire to do what is good is with me, but there is no ability to do it. 19 For I do not do the good that I want to do, but I practice the evil that I do not want to do.

Negative thinking is associated with negative emotions - Psalm 55:2 (NIV) 2 hear me and answer me. My thoughts trouble me and I am distraught. If I tell myself I am stressed 20 times during the day, how will I feel at the end of the day? In my 40+ years working as a psychologist, it was easy to see why some people were emotionally distraught based of the thoughts they expressed in the sessions.

The Bible teaches we can train ourselves to think differently - Romans 12:2 (CSB) 2Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing, and perfect will of God. For example, if one approaches a social situation focused on whether they will be liked, anxiety is likely to be the main emotion. The Bible gives clear instruction to please God not man (Galatians 1:10). However, the person who approaches the social situation with the goal of being obedient to the second greatest command (Matthew 22:39), love others, is confident in their ability to be kind, producing less anxiety.

We are given specific ways to think in scripture - Philippians 4:8 (CSB) 8 Finally brothers and sisters, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any moral excellence and if there is anything praiseworthy—dwell on these things. Think about what your life would be like if you practiced this way of thinking.

The problem is a positive outlook is not our natural inclination. Remember our thinking is evil and futile (Genesis 6:5; Proverbs 15:26; Isaiah 59:7; 1 Corinthians 3:20). Our thinking needs transformation. Human effort no matter how well intended is insufficient. Think about how many good intentions you do not follow through with. Spiritual transformation that comes through a relationship with Jesus Christ where the desires of the heart are changed is the only way to make healthy changes in our thinking.

Romans 8:5 (CSB) 5 For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit. What we set our minds on is going to have significant impact on our emotions and behavior. Our choice is simple. Love God and try to think and do things His way or attempt to satisfy and please the desires of myself. Whichever belief I hold as true will direct the course of my life.