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.

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 may be 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 be evolved 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 is:

Mental EventExample
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 may not always be accurate descriptions of reality.

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

One common mindfulness technique is:

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

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

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 may be 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 be evolved 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 is:

Mental EventExample
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 may not always be accurate descriptions of reality.

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

One common mindfulness technique is:

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

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

Shervan K Shahhian

In Psychology, Mental Commentary refers to an ongoing internal stream of thoughts, interpretations, judgments,…

In psychology, mental commentary refers to an ongoing internal stream of thoughts, interpretations, judgments, or self-talk about what is happening around you or inside your mind. It is part of normal human cognition and self-awareness.

Examples may include:

  • “I probably sounded awkward.”
  • “That person seems upset.”
  • “I need to remember this later.”
  • “Why did I do that?”
  • “This situation feels dangerous.”

Mental commentary may be:

Neutral

Simple observation or reflection:

  • “I’m tired.”
  • “Traffic is heavy today.”

Positive

Supportive or encouraging self-talk:

  • “I handled that well.”
  • “I can figure this out.”

Negative

Critical, fearful, or pessimistic thinking:

  • “I always fail.”
  • “Everyone is judging me.”

Automatic

Many thoughts arise quickly and automatically without conscious intention. In cognitive psychology, these are often called automatic thoughts.

Mental Commentary vs. Reality

A key concept in therapies like Cognitive Behavioral Therapy and Acceptance and Commitment

Therapy is that:

Thoughts are interpretations, not necessarily facts.

Mental commentary can sometimes become distorted through cognitive biases such as:

  • catastrophizing
  • mind reading
  • overgeneralization
  • black and white thinking

Healthy vs. Unhealthy Mental Commentary

Healthy

  • Reflective
  • Flexible
  • Reality-based
  • Self-correcting
  • Helps problem solving

Unhealthy

  • Constant self-criticism
  • Rumination
  • Obsessive replaying
  • Fear based prediction
  • Harsh internal attacks

Excessive negative commentary may be associated with anxiety, depression, trauma-related conditions, and obsessive thinking patterns.

Mental Commentary and Psychosis

Most people experience internal self-talk. However, mental commentary becomes clinically important when a person:

  • cannot distinguish thoughts from external reality,
  • experiences voices as externally generated,
  • or develops highly fixed delusional interpretations.

“Running commentary” may describe a type of auditory hallucination where voices narrate a person’s actions continuously. This may occur in conditions like Schizophrenia, though hallucinations may also appear in other medical: Consult With a Medical Doctor, or psychological conditions.

Reducing Distressing Mental Commentary

Helpful approaches may include:

  • mindfulness
  • cognitive restructuring
  • thought labeling
  • grounding techniques
  • journaling
  • therapy
  • sleep regulation and stress reduction

For example:

  • Instead of “I’m doomed,” noticing: “I’m having an anxious thought.”

That creates psychological distance between the thinker and the thought.

Shervan K Shahhian

Unquestioned Beliefs are ideas, assumptions, or “truths” that,…

Unquestioned beliefs are ideas, assumptions, or “truths” that a person accepts automatically without examining, testing, or critically reflecting on them.

These beliefs often operate in the background of thinking and may shape emotions, behavior, identity, and relationships without the person fully realizing it.

Common Examples

  • “If I fail, I am worthless.”
  • “People cannot be trusted.”
  • “Strong people never ask for help.”
  • “My thoughts must be true.”
  • “Success equals happiness.”
  • “Everyone is judging me.”

Some unquestioned beliefs come from:

  • Family upbringing
  • Culture or religion
  • Trauma or painful experiences
  • Social conditioning
  • Repeated messages from authority figures
  • Personal interpretations formed early in life

In Psychology

Unquestioned beliefs may be closely related to:

  • Core beliefs
  • Cognitive schemas
  • Assumptions
  • Implicit biases

For example, in Cognitive Behavioral Therapy, therapists may help people identify beliefs they have never challenged, especially beliefs connected to anxiety, depression, shame, or self worth.

A person might believe:

“Because I feel rejected, I am rejected.”

The belief feels factual because it has gone unexamined.

Why They Matter

Unquestioned beliefs may:

  • Distort perception
  • Increase emotional suffering
  • Create rigid thinking
  • Reinforce fear or avoidance
  • Influence decision-making unconsciously

But not all unquestioned beliefs are harmful. Some provide stability, meaning, or moral structure.

Signs a Belief May Be “Unquestioned”

  • It feels “obviously true.”
  • You react emotionally when it is challenged.
  • You rarely ask, “Where did this belief come from?”
  • You assume everyone sees the world the same way.
  • Contradictory evidence is ignored or dismissed.

Healthy Examination of Beliefs

Questioning beliefs may not mean rejecting everything. It means becoming more aware and reflective.

Helpful questions include:

  • “What evidence supports this belief?”
  • “Where did I learn this?”
  • “Is this always true?”
  • “Could there be another interpretation?”
  • “Does this belief help or harm me?”

This process is connected to metacognition, thinking about one’s own thinking, and psychological flexibility.

Shervan K Shahhian

Healthy optimism is the ability to,…

Healthy optimism is the ability to expect that positive outcomes are possible while still recognizing challenges, risks, and reality.

It differs from blind positivity because it does not deny problems. Instead, it maintains the belief that difficulties can be managed, overcome, or learned from.

Characteristics of Healthy Optimism

Realistic: Acknowledges obstacles and setbacks.

Hopeful: Believes improvement is possible.

Flexible: Adapts when circumstances change.

Action oriented: Focuses on what can be done rather than what cannot.

Resilient: Recovers more easily from disappointments.

Example

Healthy optimism:

“This situation is difficult, and there may be setbacks, but I can take steps to improve it and learn from the experience.”

Unhealthy or unrealistic optimism:

“Everything will work out perfectly, so I don’t need to prepare for problems.”

Benefits

Research in psychology has linked healthy optimism to:

Better stress management

Greater resilience

Improved problem-solving

Higher motivation

Better physical health outcomes

Lower risk of depression and hopelessness

Healthy Optimism vs. Exaggerated Positivity

Healthy Optimism

Exaggerated Positivity

Acknowledges pain and difficulty

Denies or minimizes pain

Balances hope with reality

Insists on positivity regardless of reality

Encourages practical action

May discourage discussing problems

Supports emotional honesty

May lead to emotional suppression

From the perspective of positive psychology, healthy optimism may be described as “realistic hope”, the belief that the future may be better while accepting the realities of the present. This balanced outlook may foster resilience, perseverance, and psychological well being.

Sheravan K Shahhian

Emotional Suppression is the conscious or unconscious attempt to avoid,…

Emotional Suppression is the conscious or unconscious attempt to avoid, inhibit, or hide emotions rather than experiencing and expressing them.

Examples include:

  • Holding back tears when sad
  • Pretending not to feel angry during a conflict
  • Avoiding thinking about painful feelings
  • Acting calm while feeling anxious inside

Short-term effects

Emotional suppression can sometimes be useful:

  • Helps maintain composure in emergencies
  • Allows focus on important tasks
  • Prevents impulsive reactions

Long-term effects

When used frequently, suppression may lead to:

  • Increased stress and physiological tension
  • Anxiety or depression
  • Emotional numbness
  • Difficulty forming close relationships
  • Reduced self-awareness of feelings
  • Occasional emotional outbursts after feelings build up

Emotional suppression vs. emotional regulation

These are not the same:

  • Suppression: “I shouldn’t feel this, so I’ll push it away.”
  • Regulation: “I feel this emotion, I understand it, and I’ll respond to it constructively.”

Healthy regulation acknowledges emotions before deciding how to express them.

Signs you may be suppressing emotions

  • Difficulty identifying what you’re feeling
  • Frequently saying “I’m fine” when distressed
  • Avoiding emotional conversations
  • Feeling detached or numb
  • Experiencing unexplained physical symptoms such as headaches, muscle tension, or fatigue

Healthier alternatives

  • Naming the emotion (“I feel disappointed,” “I feel anxious”)
  • Journaling
  • Talking with a trusted person
  • Mindfulness practices
  • Therapy or counseling when emotions feel overwhelming

Shervan K Shahhian

Realistic Hope is the ability to maintain hope for a positive future while,…

Realistic Hope is the ability to maintain hope for a positive future while honestly acknowledging present difficulties, uncertainties, and limitations.

It differs from blind optimism because it does not ignore problems. Instead, it recognizes challenges and believes that constructive action, adaptation, or growth is still possible.

Key Elements of Realistic Hope

  1. Acknowledges Reality
    • Faces facts as they are.
    • Does not deny pain, loss, or obstacles.
  2. Focuses on Possibilities
    • Looks for what may still be done.
    • Recognizes that outcomes may improve even if success is not guaranteed.
  3. Encourages Action
    • Hope becomes a motivation to take meaningful steps.
    • Emphasizes effort rather than certainty.
  4. Accepts Uncertainty
    • Understands that the future cannot be predicted with complete confidence.
    • Remains open to multiple outcomes.

Examples

Unrealistic Hope:

“Everything will work out perfectly.”

Realistic Hope:

“Things are difficult right now, but there may be ways to improve the situation, and I can take steps toward that.”

Unrealistic Hope:

“This treatment will definitely cure me.”

Realistic Hope:

“This treatment may help, and many people benefit from it, even though there are no guarantees.”

Benefits of Realistic Hope

  • Reduces despair without promoting denial.
  • Improves resilience during adversity.
  • Supports psychological well being.
  • Encourages problem solving and persistence.
  • Helps people cope with uncertainty more effectively.

Relationship to Healthy Optimism

Healthy Optimism: focuses on expecting positive possibilities.

Realistic Hope: focuses on believing that meaningful improvement is possible even when the outcome is uncertain.

A simple formula is:

Realistic Hope: Clear eyed awareness, Acceptance of uncertainty, Commitment to constructive action

This makes realistic hope one of the most resilient forms of hope because it is grounded in reality rather than wishful thinking.

Shervan K Shahhian

Managing Stress Effectively is not about eliminating all stress:

Managing stress effectively is not about eliminating all stress. It is about responding to challenges in ways that protect your physical and psychological well being.

1. Identify the Source of Stress

Ask yourself:

  • What is causing the stress?
  • Is it a current problem, a future worry, or something I cannot control?
  • What aspects can I influence?

Sometimes simply naming the stressor reduces its intensity.

2. Regulate Your Body

Stress may affect the nervous system: (please, consult with a Psychiatrist), so physical regulation is important:

  • Get adequate sleep.
  • Exercise regularly, even a daily walk: Please, Consult with a Medical Doctor).
  • Eat balanced meals.
  • Limit excessive caffeine, alcohol, and other substances.
  • Practice slow breathing exercises.

When the body calms, the mind might follow.

3. Challenge Unhelpful Thinking

Stress may increase:

  • Catastrophic thinking (“Everything will go wrong.”)
  • Negative fortune telling (“I know this will end badly.”)
  • All or nothing thinking (“If it’s not perfect, it’s a failure.”)

Ask:

  • What evidence supports this thought?
  • What evidence contradicts it?
  • What would I tell a friend in the same situation?

4. Focus on What You Can Control

A useful strategy is to separate:

  • Things you can control (actions, decisions, effort)
  • Things you cannot control (other people’s choices, the past, uncertainty)

Direct your energy toward the first category.

5. Practice Mindfulness

Mindfulness involves paying attention to the present moment without judgment.

Simple exercise:

  1. Notice 5 things you can see.
  2. Notice 4 things you can feel.
  3. Notice 3 things you can hear.
  4. Notice 2 things you can smell.
  5. Notice 1 thing you can taste.

This may interrupt stress spirals and bring attention back to the present.

6. Maintain Social Connections

Talking with trusted friends, family members, support groups, or professionals may:

  • Reduce feelings of isolation.
  • Provide perspective.
  • Increase emotional resilience.

Social support may be one of the strongest buffers against stress.

7. Create Recovery Time

Schedule activities that help you recharge:

  • Listening to music
  • Spending time in nature
  • Reading
  • Hobbies
  • Prayer or meditation
  • Creative activities

Recovery is not a luxury; it is part of stress management.

8. Develop Realistic Hope

Stress may reduce when you combine:

  • Clear eyed awareness of challenges
  • Confidence in your ability to cope

This is sometimes called realistic hope, acknowledging difficulties while recognizing your strengths and available resources.

9. Know When to Seek Professional Help

Consider professional support if stress:

  • Persists for weeks or months.
  • Interferes with work or relationships.
  • Causes significant anxiety or depression.
  • Leads to substance misuse or unhealthy coping behaviors.

A mental health professional may provide individualized strategies and support.

A Simple Formula

Notice…Pause…Breathe…Evaluate…Act

Instead of reacting automatically to stress, create a brief space between the stressor and your response. That small pause often leads to better decisions and greater emotional balance.

Shervan K Shahhian

Psychological Well Being may refer to a person’s overall mental and emotional health:

Psychological Well Being may refer to a person’s overall mental and emotional health, the extent to which they feel positive, function effectively, and cope successfully with life’s challenges.

Key components of psychological well being may include:

Self-acceptance: Having a positive attitude toward oneself.

Purpose in life: Feeling that life has meaning and direction.

Personal growth: Continuing to develop and realize one’s potential.

Positive relationships: Building healthy and satisfying connections with others.

Autonomy: Being able to make independent decisions and act according to personal values.

Environmental mastery: Effectively managing daily responsibilities and life situations.

Signs of good psychological well-being may include:

Feeling generally satisfied with life

Managing stress effectively

Maintaining healthy relationships

Having confidence and resilience

Experiencing positive emotions more often than negative ones

Ways to improve psychological well being:

Practice regular physical activity: Consult With a Medical Doctor

Get adequate sleep

Maintain social connections

Engage in mindfulness or relaxation techniques

Set meaningful goals

Seek professional support when needed

In mental health, psychological well being is closely related to concepts such as emotional health, happiness, life satisfaction, and resilience, but it emphasizes thriving and functioning well rather than simply the absence of mental illness.

Shervan K Shahhian

Wishful Thinking is the tendency to believe something is true or,…

Wishful Thinking is the tendency to believe something is true, or will happen, because you want it to be true, rather than because there is strong evidence for it.

Examples:

“I didn’t study, but I’m sure I’ll pass the exam.” (without a good reason)

“The stock will recover soon because I need it to.” (based on desire, not analysis)

It’s often contrasted with realistic thinking, which relies on facts, probabilities, and evidence.

In a sentence:

“Assuming the project would finish on time despite repeated delays was Wishful Thinking.”

Shervan K Shahhian