10 Star Wars Quotes for Therapists

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In anticipation of The Force Awakens, I rewatched all of the Star Wars movies over the last few months. I noticed a number of quotes that I believe exemplify therapeutic concepts and have listed my top 10 below. If you’re trying to build rapport with a Star Wars-loving client, engage students with pop culture examples, or just love psychotherapy and Star Wars, this post is for you. If you’re not interested in any of the above, stay tuned for the next post, which will focus on tips for becoming a disciplined writer!

1. Acceptance

Anakin Skywalker: I don’t want things to change.

Shmi Skywalker: But you can’t stop change any more than you can stop the suns from setting.

2. All-or-Nothing Thinking (Cognitive-Behavioral Therapy)

Darth Vader: If you’re not with me, then you’re my enemy.

3. Autonomy (Self-Determination Theory)

Princess Leia: He’s got to follow his own path. No one can choose it for him.

4. Doing What Works (Dialectical Behavior Therapy)

Anakin Skywalker: Sometimes we must let go of our pride and do what is requested of us.

5. Easy Manner (Dialectical Behavior Therapy)

Han Solo: Fly casual.

6. Mental Filter, Jumping to Conclusions (Cognitive-Behavioral Therapy)

Anakin Skywalker: She hardly even recognized me. I’ve thought about her every day since we parted. And she’s forgotten me completely.

Obi-Wan Kenobi: You’re focusing on the negative, Anakin. Be mindful of your thoughts. She was pleased to see us.

7. Mindfulness

Qui-Gon Jinn: Don’t center on your anxieties, Obi-Wan. Keep your concentration here and now, where it belongs.

Obi-Wan Kenobi: But Master Yoda said I should be mindful of the future.

Qui-Gon Jinn: But not at the expense of the moment.

8. Normalizing Difficult Emotions (Acceptance and Commitment Therapy)

Padmé Amidala: To be angry is to be human.

9. Reframing (Motivational Interviewing)

Padmé Amidala: All mentors have a way of seeing more of our faults than we would like. It’s the only way we grow.

10. Wise Mind (Dialectical Behavior Therapy)

Luke Skywalker: How am I to know the good side from the bad?

Yoda: You will know when you are calm. At peace, passive.

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NDSU at ABCT

I had the pleasure of attending the 49th Annual Convention of the Association for Behavioral and Cognitive Therapies in Chicago over the past several days, and it was an excellent conference!

Four graduate students from the NDSU Psychological Clinical Science program presented their research. 

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Mun Yee Kwan, from our lab, presented on stress generation and bulimic symptoms (details forthcoming in a manuscript that was recently accepted by Journal of Affective Disorders).

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Brandon Saxton, from the Attention and Emotion Lab, presented on differences between anxiety and sadness with regard to dual-attention RSVP performance.

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Tharaki Siyaguna, from the Attention and Emotion Lab, presented on mindfulness moderating the influence of rumination on depression.

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Samantha Myhre, from the Attention and Emotion Lab, presented on trait mindfulness serving as a protective factor against depressive symptoms.

I had the opportunity to catch up with Brooke Ammerman, who was a research assistant and honors thesis student in our lab when she was an undergraduate. She is currently doing important work on nonsuicidal self-injury as a doctoral student at Temple University.brooke

I saw so many compelling presentations on groundbreaking research in the field, including two psychologists who have influenced me as a scientist, instructor, and clinician: Marsha Linehan and Scott Lilienfeld. They each have far too many contributions to list here, but Linehan is best known for creating, developing, and rigorously testing the revolutionary Dialectical Behavior Therapy (DBT). Lilienfeld is well-known for his prolific work identifying and calling out pseudoscience and articulating the importance of identifying and stopping harmful mental health practices, among many other contributions.

Some quotes from Linehan’s presentation (with the disclaimer that they are not exact, but rather paraphrased from the best of my memory and my notes):

  • On understanding the perspective of a client who is experiencing suicidal desire so that you can effectively intervene,”Suicide is viewed as a problem by the therapist and as a solution by the client.”
  • On dialectical thinking and the acknowledgement of multiple truths, “If you ask people what you get when you put black and white together, most will say that you get gray, but that’s not true. Black and white together makes plaid.”
  • On her clinical trial that dismantled different components of DBT to see which components were most impactful (e.g., skills group vs. individual therapy), “I try not to go into research thinking I know the answers because that’s when I usually get the worst outcomes. I was confident that the DBT skills reduced suicide attempts, but I wasn’t going to let people die to make a point. We made sure every client in our clinical trial had the formal DBT system of suicide risk assessment and prevention, regardless of group condition.”
  • A point that seems like it may be helpful for rumination prevention, “If your feelings fit the facts in a situation, you should use problem-solving. If your feelings don’t fit the facts, you should change the emotion through other methods.”

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Scott Lilienfeld and NDSU graduate student, Alisson Lass

Some quotes from Lilienfeld’s presentation (with the same disclaimer that I had for Linehan’s quotes):

  • On concern about certain branches of psychology reducing the number of statistics courses required in their graduate programs, “Statistics are the language of psychology.”
  • On the importance of including multilevel analyses of mental disorders such as sociocultural factors, he quoted George Graham, “Mental illness may be ‘in’ the brain, but not ‘of’ the brain.”
  • “Many people think the opposite, but a finding in a low-powered study is actually more likely to be a fluke than the other way around.”
  • “Descartes was so tall, that when he died, he didn’t fit in the casket. They had to cut his head off. In his death, he literally had mind-body dualism.”

We also met Judith Beck, who has made enormous contributions in the area of cognitive behavior therapy, which her father, Aaron Beck, created.

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And last, but not least, we ate some delicious food while we were there.

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the NDSU crew at Girl and the Goat

Overcoming Overthinking

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Note: If you have mental health concerns, please consult with a mental health professional for help. I have provided an introductory overview of rumination below with the hope of raising awareness about the research on rumination, but this does not replace the advice of a professional who personally knows you and your situation.

Most of us have had the experience where we can’t stop thinking about something, no matter how hard we try . We might pick apart the situation to see what we could have done differently, try to analyze minutiae of the incident to figure out what it all means, wonder why it happened to us, and so on. Dr. Susan Nolen-Hoeksema referred to this process as rumination and defined it as “a method of coping with negative mood that involves self-focused attention” and “repetitive and passive focus on one’s negative emotions.” If you are interested in ways that researchers and therapists measure rumination, you can look at Nolen-Hoeksema’s questionnaire here.

Though most of us ruminate from time to time, some people ruminate frequently, and people who do this are at higher risk for depression. In addition, our lab found a connection between rumination and elevated risk for binge eating, while others have found that rumination is associated with a tendency to cope through alcohol or drug use and nonsuicidal self-injury (intentionally hurting oneself without the intent to die, such as cutting or burning oneself).

If you tend to ruminate, you may have experienced people telling you to just stop overthinking a situation and move on. For many people, this is easier said than done. Fortunately, Dr. Nolen-Hoeksema offered suggestions for decreasing rumination. I will list the main ideas below, but I highly recommend reading her books for details (1, 2).

  1. Recognize that rumination is different than problem-solving or planning. Problem-solving and planning are active coping strategies, while rumination involves rethinking situations, analyzing them, and replaying them without forming an action plan or feeling a sense of resolution. Sometimes simply recognizing that you’re ruminating can be a helpful first step toward decreasing it and getting on a different track.
  2. Research suggests that distraction can also help to reduce it.  Because the pull of rumination can be strong, Dr. Edward Selby suggests specifically selecting activities that are highly engaging and positive, so that they effectively shift your attention from overthinking.  Examples may include vigorous exercise, taking a hot shower, doing a crossword puzzle, holding an ice cube in your hand (a suggestion from Dialectical Behavior Therapy), watching an engrossing movie, playing a game, or any other type of healthy activity that you find helpful.
  3. Plan dedicated daily rumination time. Dr. Nolen-Hoeksema recommended scheduling a dedicated time (e.g., 30 minutes) in the day when you plan to ruminate, an exercise similar to one developed by Dr. Thomas Borkovec for worry. This might sound strange, but the idea is that if you start ruminating or worrying at any other time during the day, it is easier to change course if you think to yourself, “I don’t need to think about this now. I will save it for my designated time later.” In my clinical experience, when people devote time to ruminating in a focused way, they often find that they can’t fill the full time or that they find some resolution at the end of it. This is in contrast to a common pattern of ruminating which involves going in and out of it in a more shallow way of thinking throughout the day while completing other tasks. It is not recommended that you plan your rumination time right before bed, because it could interfere with falling asleep.
  4. Try meditation or prayer. Dr. Nolen-Hoeksema conducted community interviews and reported that some people turn their concerns over to a higher power when ruminating, and that this seems to help them gain acceptance and peace about a situation. In particular, some clients that I have worked with find the serenity prayer to be helpful with reducing overthinking. For people who are not religious or who are just looking for an additional healthy coping strategy, she suggests trying meditation and/or mindfulness exercises. If you would like to see what some meditation and mindfulness exercises are like, there are many options on this website. In particular, the last three exercises on that website are designed for finding new ways of relating to your troublesome thoughts.
  5. Dr. Nolen-Hoeksema also recommended writing thoughts out in an effort to reduce the thoughts from going around in circles in your head. The key here is to make sure that the writing is leading to a sense of resolve and relief rather than adding a new place for ruminating. If you find that it makes things worse, then it is best to try some of the other strategies in this post.
  6. Talk to someone about the problem to try to gain new perspective (just beware of co-rumination (“extensively discussing and revisiting problems, speculating about problems, and focusing on negative feelings”), which can exacerbate the problem.
  7. Create positive emotions. Research suggests that creating momentary positive feelings can help people to cope more effectively with their problems. It might seem like this is particularly hard to do when stuck in a rumination cycle. However, if you can find something to add some positive emotions, even briefly, it might help you to look at your problem differently. Some suggestions for this include watching a funny video or book, singing/listening to/dancing to an upbeat song, going somewhere that makes you feel happy, etc.

Because it can be hard to remember the options listed above while in a ruminative state, it can be helpful to have a list ready (e.g., on an index card in your wallet, on your phone, on your computer) of healthy coping strategies. That way, if you find yourself ruminating, you can refer to your list for specific suggestions to try during difficult moments.

I hope that you find these recommendations helpful for reducing overthinking. However, if you feel that you are stuck or that your rumination is leading to significant distress or impairment in your life (e.g., negatively affecting relationships, work, or school), please seek help from a mental health professional.  This article by Dr. Jill Holm Denoma on Psychotherapy Brown Bag‘s website explains how to find a good therapist.

In addition, sometimes thoughts and memories can keep returning to people’s minds because of the experience of a traumatic event. This can be quite different than rumination, and I recommend seeking professional help specifically for trauma if that is what you are experiencing.