Author Archives: Shervan K Shahhian, LIBERTY PSYCHOLOGICAL ASSOCIATION, The Most Comprehensive Online Library Regarding Mental Health, Psychology and Parapsychology in the World.

Doctored Degree in Clinical Psychology (PSYD) (ABD) All But Dissertation, a Masters (M.A.) in Clinical Psychology, a Bachelor's Degree (B.A.) in Psychology, a Associate Degree (AA) in Liberal Arts with an emphases in Psychology, Certification in Anger Management, Certification in MRT-Moral Reconation Therapy®, Certification in Clinical Hypnotherapy, and Certification in Advanced Hypnotherapy.

Major Depression, more formally called Major Depressive Disorder:

If symptoms become overwhelming or include thoughts of self-harm or suicide, immediate support from a mental health professional or crisis service is important. In the U.S. and Canada, the 988 Suicide & Crisis Lifeline is available 24/7.

Major depression, more formally called Major Depressive Disorder, is a mental health condition involving a persistent low mood and/or loss of interest or pleasure that lasts at least two weeks and significantly affects daily functioning.

It is more than ordinary sadness or having a bad day. Depression may affect emotions, thinking, physical health: Consult with a Medical Doctor, motivation, sleep, relationships, work, and concentration.

Common symptoms may include:

Persistent sadness, emptiness, or hopelessness
Loss of interest in activities once enjoyed
Fatigue or low energy
Changes in sleep (sleeping too much or too little)
Changes in appetite or weight: Consult with a Medical Doctor
Difficulty concentrating or making decisions
Feelings of worthlessness, guilt, or self-criticism
Slowed movements or agitation
Social withdrawal
Thoughts of death or suicide in some cases: Consult with a Psychiatrist/Medical Doctor

People experience depression differently. Some mainly feel emotional pain, while others notice physical symptoms such as exhaustion, headaches, body aches, or difficulty functioning: Consult with a Psychiatrist/Medical Doctor

Possible contributing factors

Major depression may develop from a combination of factors, including:

Genetics and family history
Stressful life events or trauma
Chronic stress
Brain chemistry and neurobiology: Consult with a Psychiatrist/Medical Doctor
Medical conditions: Consult with a Psychiatrist/Medical Doctor
Substance use
Social isolation or relationship difficulties

Types of depression

Related depressive conditions may include:

Major depressive disorder
Persistent depressive disorder (dysthymia)
Seasonal affective disorder
Postpartum depression
Bipolar depression (part of Bipolar Disorder)

Treatment

Consult with a Psychiatrist/Medical Doctor

Depression is treatable, and many people improve with support and care. Common treatments may include:

Psychotherapy, such as Cognitive Behavioral Therapy or Acceptance and Commitment Therapy
Medications: Consult with a Psychiatrist/Medical Doctor
Lifestyle changes (sleep, exercise, social support, routines)
Stress management and mindfulness-based approaches
Support groups and community support

Important distinction

Depression may not simply “weakness,” laziness, or a lack of willpower. It is a recognized psychological and medical condition that can range from mild to severe.

Shervan K Shahhian

Cognitive Bias are predictable mental shortcuts or distortions in thinking,…

Cognitive Bias are predictable mental shortcuts or distortions in thinking that affect how people perceive information, make decisions, and judge situations. They help the mind process information quickly, but they may also lead to errors in reasoning.

Common Cognitive Biases

Confirmation Bias
Favoring information that supports existing beliefs while ignoring contradictory evidence.
Anchoring Bias
Relying too heavily on the first piece of information encountered (“the anchor”).
Availability Heuristic
Judging likelihood based on how easily examples come to mind.
Hindsight Bias
Believing after an event that it was predictable all along (“I knew it”).
Overconfidence Bias
Overestimating one’s knowledge, abilities, or predictions.
Halo Effect
Letting one positive trait influence overall judgment of a person or thing.
Loss Aversion
Feeling losses more strongly than equivalent gains.
Survivorship Bias
Focusing only on successful examples while ignoring failures.
Bandwagon Effect
Adopting beliefs or behaviors because many others do.
Framing Effect
Reaching different conclusions depending on how information is presented.

Why Cognitive Biases Matter

They may influence:

Decision making
Financial choices
Politics
Relationships
Medical judgments: CONSULT WITH A MEDICAL DOCTOR
Hiring and management
Scientific research

How to Reduce Cognitive Bias

Seek opposing viewpoints
Slow down decision making
Use data instead of intuition alone
Ask critical questions
Be aware of emotional influences
Use structured decision frameworks

Shervan K Shahhian

Thoughts are not facts because the mind constantly generates,…

Thoughts are not facts because the mind constantly generates interpretations, predictions, memories, assumptions, and mental commentary, many of which maybe incomplete, biased, emotionally driven, or simply inaccurate.

A thought is an internal mental event.
A fact is something objectively verifiable.

For example:

Thought: “Everyone thinks I’m incompetent.”
Fact: You cannot directly know what everyone thinks unless there is clear evidence.

Another example:

Thought: “Something terrible is going to happen.”
Fact: The future has not happened yet.

Our mind may evolve to rapidly interpret situations for survival, not necessarily to be perfectly accurate. Because of this, thoughts are influenced by:

Emotions (fear, anger, sadness)
Past experiences
Cognitive biases
Trauma or stress
Imagination and prediction
Cultural beliefs and assumptions

In psychology, especially in approaches like Cognitive Behavioral Therapy and Acceptance and Commitment Therapy, people learn to observe thoughts rather than automatically treating them as truth.

A useful distinction maybe:

Mental Event	Example
Fact	“I received a message at 3 PM.”
Interpretation	“They must be angry at me.”
Prediction	“This will end badly.”
Emotion	“I feel anxious.”

Emotions are real experiences, but the thoughts attached to them are not always accurate descriptions of reality.

This idea is important because people may often suffer not only from events themselves, but from unquestioned beliefs about those events. Learning to examine thoughts may reduce anxiety, depression, catastrophizing, and emotional reactivity.

One common mindfulness technique maybe:

Notice the thought.
Label it as “a thought,” not “the truth.”
Ask:
- What evidence supports this?
- What evidence does not?
- Is this interpretation or fact?
- Could there be another explanation?

This process may sometimes called cognitive distancing or defusion creating space between yourself and your thoughts instead of becoming fused with them.

Shervan K Shahhian

Auditory Hallucination could be: hearing sounds, voices, music, or noises that are not actually present:

Consult with a Medical Doctor/Psychiatrist

Auditory Hallucination are hearing sounds, voices, music, or noises that are not actually present in the environment. They may range from simple sounds (buzzing, clicking, ringing) to complex experiences like hearing voices speaking.

They may occur in several situations, including:

Mental health conditions such as Schizophrenia, severe depression, or bipolar disorder
Sleep deprivation or extreme stress
Substance use/abuse or withdrawal (alcohol, drugs: Thc, stimulants, etc. and/or hallucinogens)
Neurological conditions such as epilepsy, dementia, or Parkinson’s disease: Consult With a Neurologist
Hearing impairment
High fever or medical illness: Consult with a Medical Doctor

Common types include:

Voices talking to or about the person
Music or singing
Environmental sounds like footsteps, knocking, or phones ringing

Important warning signs include: Consult with a Medical Doctor/Psychiatrist

Voices commanding harmful actions
Increasing fear, confusion, or paranoia: Consult with a Medical Doctor
Difficulty distinguishing hallucinations from reality
Sudden onset with medical symptoms (fever, seizures, severe headache): Consult with a Medical Doctor

If someone is experiencing persistent or distressing auditory hallucinations, evaluation by a mental healthcare professional is important because treatment depends on the cause. Treatments may include therapy, medication, sleep restoration, hearing evaluation, or addressing substance use or medical conditions.

If this is something you or someone else is currently experiencing and it feels overwhelming, unsafe, or includes commands to self-harm or harm others, seek urgent medical help or contact emergency services/crisis support in your area, ASAP.

Shervan K Shahhian

Mindfulness-Based Therapies are psychological approaches that,…

Mindfulness-based therapies are psychological approaches that use mindfulness practices to help people become more aware of their thoughts, emotions, bodily sensations, and behaviors without immediately reacting to them.

Mindfulness may usually mean:

Paying attention to the present moment intentionally and nonjudgmentally.

These therapies combine mindfulness meditation with modern clinical psychology.

Main Mindfulness-Based Therapies

1. Mindfulness-Based Stress Reduction (MBSR)

Focus:

Stress reduction
Chronic pain: CONSULT WITH YOUR MEDICAL DOCTOR
Anxiety
Emotional regulation

Core practices:

Body scan meditation
Breathing exercises
Gentle yoga
Present-moment awareness

MBSR maybe used in hospitals, clinics, and wellness programs.

2. Mindfulness-Based Cognitive Therapy (MBCT)

Combines mindfulness with Cognitive Behavioral Therapy principles.

Focus:

Preventing relapse of depression
Reducing rumination
Managing negative thought patterns

MBCT teaches people to:

Notice thoughts as mental events
Reduce over-identification with thoughts
Respond rather than react

A common concept is:

“Thoughts are not facts.”

3. Dialectical Behavior Therapy (DBT)

DBT may include mindfulness as one of its four major skill areas:

Mindfulness
Distress tolerance
Emotion regulation
Interpersonal effectiveness

Maybe used for:

Emotional dysregulation
Self-destructive behaviors
Trauma-related difficulties
Borderline personality disorder

Mindfulness in DBT emphasizes:

Observing
Describing
Participating
Nonjudgmental awareness

4. Acceptance and Commitment Therapy (ACT)

ACT may use mindfulness to help people:

Accept internal experiences
Reduce experiential avoidance
Increase psychological flexibility

Key ACT ideas:

Cognitive defusion
Acceptance
Present-moment awareness
Values based action

Rather than trying to eliminate difficult thoughts, ACT teaches changing one’s relationship to them.

Common Psychological Benefits

Research suggests mindfulness-based therapies may help with:

Anxiety
Depression
Stress
Trauma symptoms
Chronic pain: CONSULT WITH YOUR MEDICAL DOCTOR
Emotional reactivity
Attention and concentration
Relapse prevention

Common Mindfulness Techniques

Breathing Awareness

Focusing attention on the breath.

Body Scan

Systematically noticing bodily sensations.

Open Monitoring

Observing thoughts, emotions, and sensations without attachment.

Loving Kindness Meditation

Cultivating compassion toward self and others.

Grounding Exercises

Using sensory awareness to stay connected to the present moment.

Important Clarification

Mindfulness may not:

“Emptying the mind”
Suppressing thoughts
Forced relaxation
Spiritual bypassing

Instead, it involves developing awareness and a different relationship with mental experiences.

Psychological Mechanisms Behind Mindfulness

Mindfulness-based therapies may work by improving:

Metacognitive awareness
Emotional regulation
Attentional control
Cognitive flexibility
Distress tolerance
Reduction of automatic reactivity

They may help interrupt cycles of:

Rumination
Catastrophizing
Anxious prediction
Avoidance behaviors

Example of Mindfulness Reframing

Instead of:

“I am anxious.”

Mindfulness practice encourages:

“I notice anxiety arising right now.”

This subtle shift creates psychological distance between the person and the experience.

Shervan K Shahhian

“Labeling Thoughts” is a psychological technique where a person identifies,…

“Labeling thoughts” is a psychological technique where a person identifies and names what kind of thought or mental event they are experiencing, instead of automatically treating the thought as fact.

It maybe commonly used in approaches such as Cognitive Behavioral Therapy and Acceptance and Commitment Therapy.

Examples:

“I’m having a catastrophic thought.”
“This is self-criticism.”
“That’s an anxious prediction.”
“This is rumination.”
“I’m noticing an intrusive thought.”

The purpose may not to suppress the thought, but to create psychological distance from it. Instead of:

“Something bad will definitely happen.”

the person shifts toward:

“I’m noticing a fear-based thought about the future.”

This may reduce emotional reactivity and help people respond more intentionally rather than automatically.

Common categories people label:

Catastrophizing
All-or-nothing thinking
Mind reading
Self-judgment
Obsessive thoughts
Fear projections
Rumination
Trauma-related memories

In mindfulness based therapies, this is sometimes called “cognitive defusion”, seeing thoughts as mental events rather than absolute truths.

Shervan K Shahhian

Improving Memorization is less about “having a good memory” and more about,…

Improving memorization is less about “having a good memory” and more about using methods that help the mind encode, store, and retrieve information efficiently. Research in cognitive psychology may show that memory improves when learning is active, organized, emotional, and repeated over time.

Here are some of the effective strategies:

1. Use Spaced Repetition

Review information at increasing intervals instead of cramming.

Example:

Review after 1 day
Then 3 days
Then 1 week
Then 1 month

This strengthens long-term retention by reinforcing neural pathways before forgetting occurs.

Possible Popular tools:

Anki
Quizlet

2. Practice Active Recall

Instead of rereading notes, push yourself to retrieve information from memory.

Examples:

Close the book and summarize aloud
Use flashcards
Teach the material to someone else
Write everything you remember before checking notes

Active retrieval strengthens memory far more than passive review.

3. Chunk Information

The mind may remember grouped information better than isolated details.

Example:
Instead of:

1 9 4 5 2 0 2 6

Use:

1945 | 2026

This works for:

Phone numbers
Vocabulary
Concepts
Study material

4. Create Meaningful Associations

Link new information to things you already know.

Methods:

Mental imagery
Stories
Analogies
Emotional connections
Acronyms

Example:
To remember “HOMES” for the Great Lakes:

Huron
Ontario
Michigan
Erie
Superior

5. Use Visualization

Visual memory is powerful.

Try:

Mind maps
Diagrams
Color coding
Memory palaces (method of loci?)

The “memory palace” technique may involve placing ideas in imagined physical locations and mentally walking through them later.

6. Teach What You Learn

Teaching forces deeper processing and organization of information.

This is sometimes called the “protégé effect”:
People remember material better when preparing to explain it to others.

7. Improve Attention First

Memory problems may often be attention problems.

To improve encoding:

Reduce multitasking
Study in focused blocks
Eliminate distractions
Use short breaks (Pomodoro technique)

If information never receives focused attention, it is less likely to enter long term memory.

8. Sleep Is Essential for Memory Consolidation

During sleep, the mind may strengthen and organizes memories.

Poor sleep impairs:

Recall
Learning speed
Concentration
Working memory

Consistent sleep schedules significantly improve retention.

9. Exercise Regularly

(FIRST CONSULT WITH A MEDICAL DOCTOR, PLEASE)

Physical activity improves blood flow and supports mind health.

Aerobic exercise is associated with:

(FIRST CONSULT WITH A MEDICAL DOCTOR, PLEASE)

Better hippocampal function: (FIRST CONSULT WITH A MEDICAL DOCTOR, PLEASE)
Improved learning
Better executive functioning

Even brisk walking can help cognitive performance: (FIRST CONSULT WITH A MEDICAL DOCTOR, PLEASE)

10. Use Multiple Senses

The more sensory systems involved, the stronger the encoding.

Try combining:

Reading
Writing
Speaking aloud
Listening
Drawing

This creates multiple retrieval pathways.

11. Manage Stress and Anxiety

High stress can interfere with attention and retrieval.

Helpful methods:

Mindfulness
Breathing exercises
Structured routines
Physical activity: (FIRST CONSULT WITH A MEDICAL DOCTOR, PLEASE)
Cognitive reframing

Chronic stress can impair the hippocampus(CONSULT WITH A MEDICAL DOCTOR, PLEASE), a major memory-related mind structure.

12. Make Learning Emotionally Relevant

Emotion strengthens memory encoding.

You are more likely to remember:

Surprising information
Personally meaningful experiences
Emotionally charged material
Novel situations

Try connecting material to real life or personal goals.

Types of Memory to Strengthen

Different techniques help different memory systems:

Type	Function	Example
Working memory	Holding info briefly	Mental math
Semantic memory	Facts and knowledge	Vocabulary
Episodic memory	Personal experiences	Events
Procedural memory	Skills/habits	Driving

A Simple Daily Memory Routine

Learn small amounts at a time
Use active recall immediately
Review with spaced repetition
Sleep well
Exercise(CONSULT WITH A MEDICAL DOCTOR, PLEASE) and reduce distractions
Explain what you learned to someone else

Over time, consistency matters more than intensity.

Shervan K Shahhian

Metacognitive Regulation is the process of,…

Metacognitive regulation is the process of planning, monitoring, and controlling your own thinking and learning. It’s a core part of metacognition “thinking about thinking.”

In simple terms, it means being aware of how you learn and actively managing your mental processes to improve understanding and performance.

The Three Main Components

Planning

Before starting a task, you decide:

What is the goal?
What strategies should I use?
How much time/resources do I need?

Example:
Before studying for an exam, a student decides to summarize chapters and practice past questions.

Monitoring

While doing the task, you check:

Do I understand this?
Is this strategy working?
Am I making mistakes?

Example:
While reading, a student notices they are not understanding a paragraph and rereads it more slowly.

Evaluating (or Regulating)

After or during the task, you adjust:

What worked well?
What should I change?
How can I improve next time?

Example:
After a poor test result, a student realizes memorization alone was ineffective and switches to active recall techniques.

Why It may Matter

Metacognitive regulation may help people:

Learn more effectively
Solve problems better
Become independent learners
Improve academic performance
Adapt strategies when facing difficulties

It is widely studied in Educational Psychology and cognitive science.

Everyday Example

Imagine cooking a new recipe:

Planning: Read the recipe and gather ingredients.
Monitoring: Taste the food while cooking.
Regulating: Add seasoning or lower heat if something seems wrong.

That’s metacognitive regulation in action.

Related Concepts
Metacognitive knowledge, knowing about your thinking
Self-regulated learning, managing motivation, behavior, and cognition
Executive functioning, mental control processes like attention and inhibition

Shervan K Shahhian

Metacognitive Awareness is your ability to think about your own thinking:

Metacognitive awareness is your ability to think about your own thinking. It maybe a key concept in cognitive psychology and plays a major role in how effectively you learn, solve problems, and make decisions.

What it really means

At its core, metacognitive awareness may involve two main abilities:

Knowing about your thinking (metacognitive knowledge)
- Understanding your strengths and weaknesses
- Recognizing what strategies work best for you
- Being aware of when you do or don’t understand something
Managing your thinking (metacognitive regulation)
- Planning how to approach a task
- Monitoring your progress as you work
- Adjusting strategies when something isn’t working

Simple example

Imagine you’re studying for a test:

You realize you remember concepts better when you explain them out loud, awareness
You decide to use that method while studying, regulation
You notice you’re still confused about one topic and revisit it, monitoring, adjustment

That entire loop is metacognitive awareness in action.

Why it matters

People with strong metacognitive awareness tend to:

Learn more efficiently
Make fewer repeated mistakes
Adapt better to new situations
Become more independent thinkers

It maybe closely related to ideas like self-regulated learning, where learners actively guide their own progress instead of relying only on instruction.

How to build it

You may strengthen it with small habits:

Ask yourself: “Do I really understand this?”
Pause during tasks to check your progress
Reflect after finishing: “What worked? What didn’t?”
Try different strategies and compare results

Metacognitive awareness may not be something you either have or don’t, it’s a skill you can deliberately train, and it often makes a bigger difference than raw intelligence in long-term learning.

Shervan K Shahhian

Cognitive Diffusion (more commonly called cognitive defusion):

Cognitive diffusion (more commonly called cognitive defusion) is a concept from Acceptance and Commitment Therapy that refers to changing how you relate to your thoughts, rather than trying to change the thoughts themselves.

The core idea

Normally, people may get fused with their thoughts, meaning:

You think something, you believe it automatically
It feels true, important, and urgent
It influences your emotions and behavior

Defusion breaks that automatic grip.

Instead of:

“I’m going to fail.”

You shift to:

“I’m having the thought that I’m going to fail.”

That small shift creates psychological distance.

What cognitive defusion does

It may help you:

See thoughts as mental events, not facts
Reduce the emotional impact of negative thinking
Avoid getting pulled into rumination or anxiety
Act based on values rather than momentary thoughts

Simple examples

1. Labeling thoughts

“I’m worthless”: “I’m noticing a ‘worthless’ thought.”

2. Repetition technique

Repeat a negative thought out loud 20–30 times
It starts to lose meaning and becomes just sound

3. “Leaves on a stream” exercise

Imagine placing each thought on a leaf floating down a stream
You observe without engaging

Why it works

From a cognitive science perspective, defusion may reduce:

Literal belief in thoughts
Automatic emotional reactivity
Over-identification with internal dialogue

It increases:

Metacognitive awareness: (you observing your mind)
Attentional flexibility
Behavioral choice

Important distinction

Defusion is not:

Suppressing thoughts
Replacing negative thoughts with positive ones
Trying to “fix” thinking

It’s about changing your relationship to thinking itself.

Clinical relevance

Cognitive defusion maybe especially useful in:

Social Anxiety Disorder
Generalized Anxiety Disorder
Depression
Performance anxiety and rumination

Shervan K Shahhian