10. Experimenting
Bryan E. Robinson Ph.D.
An international mega-analysis of psychedelic drug effects on brain circuit function (2026) we identified a core, cross-drug signature of enhanced connectivity between transmodal association and unimodal sensorimotor networks, alongside enhanced selectively enhanced subcortical–cortical coupling and reduced subcortical–subcortical integration. These findings support neurocognitive models of psychedelic-induced hierarchical relaxation, while adding nuances to previous work by revealing fine-grained subnetwork and subcortex-specific effects. Contrary to some past findings, our mega-analytic approach did not find consistent evidence for within-network disintegration in the psychedelic state. Ultimately, cutting across methodological heterogeneity and additional limitations, our analysis revealed a robust cross-drug neural fingerprint of psychedelic states.
Beliefs/Thoughts–– >Feelings & Experiences
Emotional Spectrum Ladder - What would experimenting with new emotions look like? What would experimenting with new thoughts feel like? How might I be able to act or behave differently as a result of this new way of thinking?
1. Joy , Love , Passion, Transcendence, Awe
2. Compassion, Connectedness
3. Confident, Courageous
4. Curiosity, Creativity, Flow State
5. Optimism, Hopeful
6. Calm
7. Content , sense of Clarity
8. Boredom
9. Pessimism
10. Frustration, Irritation, Impatience, Annoyance
11. Doubt, Concern, Caution
12. Disappointment, Sadness
13. Overwhelm
from here down, we're moving into unhealthy territory and suffering
15. Blame, Entitlement, Outrage
16. Discouragement, Unmotivated
17. Anger
18. Apathy
19. Hatred, Rage, Vindictive
20. Jealousy, Possessive
21. Insecurity, Guilt, Unworthiness, Shame
- Anxiety, Fear, Nervous, Paranoid
23. Depression, Despair, Powerlessness, Helpless, Hopeless, Worthless
24. Isolation, Existential Dread, Panic
(variation on Source)
Rational vs Irrational Beliefs – Key Ideas by Albert Ellis (CBT/REBT)
Goal: Replace irrational beliefs with rational, healthy perspectives.
What feelings can you associate with each type of thought?
- Need for Love from Others
Irrational: I must be loved by everyone to feel okay.
Rational: It’s more important to respect myself and love others, rather than needing their love all the time. - Judging People Harshly
Irrational: Bad acts mean people are bad and deserve punishment.
Rational: People may act harmfully, but that doesn’t make them evil. People can learn and grow. - Intolerance of Frustration
Irrational: It’s awful when things don’t go my way.
Rational: It’s not ideal, but I can cope and work to improve or accept the situation. - Blaming External Causes for Misery
Irrational: Others or events control my misery.
Rational: My feelings come from how I think about things, not just what happens to me. - Catastrophizing Fear
Irrational: If something is scary, I should panic or obsess because it is probably going to be the end of the world.
Rational: I can face fears calmly and work to accept what I can’t change. - Avoiding Responsibility
Irrational: Avoiding problems is easier than facing them.
Rational: Avoidance makes things worse long-term. I can face my issues head on. - Dependence on Stronger Forces
Irrational: I must rely on something stronger than myself.
Rational: I can take calculated risks and manage my life independently as best I'm able. - Perfectionism
Irrational: I must always be successful and smart.
Rational: I prefer doing well, but I can accept being imperfect and human. - Past Trauma Controls Me
Irrational: My past trauma defines me.
Rational: I can learn from the past but I don’t have to stay stuck in it. In this moment, I am safe. - Needing Total Control
Irrational: I must control everything perfectly.
Rational: Life is uncertain, and I can still enjoy it without total control. - Inaction Brings Happiness
Irrational: I’ll be happiest doing nothing.
Rational: I can find joy in meaningful work and connecting with others. I can get through my obligations as best I'm able. - No Emotional Control
Irrational: I can’t help how I feel.
Rational: I can change my emotions by changing my thinking. I can let the emotion feel how it feels, and once that has passed, I can work out how I was thinking about when I was triggered, and find a less painful way to make sense of things.
| 1. Identify the Maladaptive Thought | To pinpoint the specific thought or belief that is causing distress. | "What thought went through your mind right before you started feeling anxious?" |
| 2. Examine the Evidence | To objectively assess the evidence for and against the identified thought. | "What evidence do you have that supports this belief? What evidence might contradict it?" |
| 3. Challenge the Thought | To question the validity and utility of the maladaptive thought. | "Is there another way of looking at this situation? What would you say to a friend who had this thought?" |
| 4. Develop an Alternative Thought | To construct a more balanced and adaptive alternative to the original thought. | "What's a more helpful or realistic thought you could have in this situation?" |
Specific – The goal is clear and well-defined. Measurable – You can track your progress. Agreeable – You’re willing to commit to it (not something you feel forced into). Realistic – It’s doable, given your current resources and energy. Time-bound – It has a deadline or timeframe.
Alicia Escaño Hidalgo
Shame Attack Exercise - The objective is to expose ourselves to shame and criticism. We want people to look at us strangely and snicker. So what will this do for us? It will prove to us that nothing terrible will happen.
If you continue to engage in a committed action, the response will abate, and you will find yourself no longer triggered.
Acceptance & Commitment Meditations
"REBT attempts to show you that (1) events do not automatically create your thoughts, (2) events do not cause your emotions, and (3) by changing your thinking, you will see things differently, and then your thoughts and emotions will aid you instead of interfering with your actions."
Catherine Moore, Psychologist, MBA
(2016) "far from being solely performance-focused, the cognitive-behavioral approach to sport psychology can restore, promote, and maintain mental health"
Weightless by Marconi Union: ‘World’s most relaxing song’ used to calm patients before surgery
✉Send correspondence to Dr. Curtiss (jcurtissmgh.harvard.edu). ✉Corresponding author.At its core, CBT refers to a family of interventions and techniques that promote more adaptive thinking and behaviors in an effort to ameliorate distressing emotional experiences (2). CBT differs from other therapeutic orientations in that it is highly structured and often manualized. CBT sessions often occur weekly for a limited period (e.g., 12–16 weeks), and a small number of booster sessions are sometimes offered subsequently to reinforce independent use of skills. A cognitive-behavioral conceptualization of anxiety disorders includes identification of dysfunctional thinking patterns, distressing feelings or physiological experiences, and unproductive behaviors. When each of these three components interact and mutually reinforce one another, distressing and impairing levels of anxiety can be maintained over time. Although there are several CBT interventions for different types of anxiety, some common techniques and treatment goals form the basis of the CBT philosophy.
How to deal with troubling thoughts (2024)
Intrusive thoughts are a common and disturbing symptom of anxiety. Cognitive behavioural techniques can help "...the most important question to ask yourself any time unwanted intrusive thoughts show up is this: What will my reaction to these thoughts teach my mind?"
Kate Bowler
Beyond the To-Do List: How to Master the ADHD Cycle of Procrastination and Hyperfocus (2026)
ADDA Editorial Team
Procrastination: Task chunking and the 5-minute Rule make big tasks feel less daunting and help reduce avoidance.Time Blindness: Alarms, visual timers, and consistent routines provide structure and help you keep better track of time.Emotional Dysregulation: Mindfulness and grounding techniques help you pause before reacting. This can prevent intense emotions from escalating into reactions you may later regret.Negative Self-Talk: Cognitive restructuring helps you change negative thoughts.Impulsivity: Stop-Think-Act creates a mental pause. It allows you to respond intentionally rather than impulsively.
ADDA Editorial Team
1. Leverage Body Doubling 2. Keep Distractions at Bay 3. Create Simpler Goals 4. Manage Your Time and Expectations 5. Celebrate Your Progress and Wins 6. Turns Tasks into Mini-Games 7. Hone in on a Few Tasks
Nancy Lovering
Cognitive-Behavioral Therapy for College Students With ADHD: Temporal Stability of Improvements in Functioning Following Active Treatment (2018)
The late Dr. Albert Ellis developed a technique to help individuals struggling with shyness. It’s called Shame-Attacking Exercises. Essentially, you do something bizarre in public to overcome your fear of making a fool of yourself; and you will probably discover that the world doesn’t come to end. When used skillfully, this method can be incredibly liberating.
Michael DeMarco, PhD
Table of Contents
Try an ABC exercise