Being Well with Forrest Hanson and Dr. Rick Hanson

Cognitive Bypassing: How to Get Out of Your Head and Into Your Life

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Apr 10, 2023

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INSIGHT

Cognitive Bypassing Definition

Cognitive bypassing involves using thought processes, often language-based and hyper-rational, to avoid difficult emotions.
It's not simply productive thinking, but a functional maneuver to bypass challenging material.

ANECDOTE

Examples of Cognitive Bypassing

Rick Hanson describes examples of cognitive bypassing in therapy, like a client calmly reporting a difficult week without emotional engagement.
He also mentions a couple's therapy scenario where one partner intellectualizes their feelings instead of expressing them.

INSIGHT

Function of Bypassing

Cognitive bypassing serves the function of avoiding painful material or preventing disorganization of one's psychological structure.
It's a way to maintain the status quo, even if precarious, due to fear of change or pain.

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Cognitive bypassing occurs when we overthink to avoid feeling uncomfortable emotions like sadness, fear, or anger. In this episode, Forrest and Dr. Rick share their personal experiences with cognitive bypassing, and explore how we can step out of our heads, get in touch with our emotions, and live a more fulfilling life. You'll learn why people can't just "feel their feelings," the function of cognitive bypassing, how we can use cognition to create space for our emotions, and practical tools for connecting with the non-cognitive aspects of our experience.

Watch the Episode: Prefer watching video? You can watch this episode on YouTube.

Key Topics:

0:00: Introduction

2:00: What is cognitive bypassing?

3:05: How cognitive bypassing comes up in therapy

6:10: The function of cognitive bypassing

11:10: Does insight lead to action?

18:45: “Feel your feelings” vs. self-actualizing

24:50: Leveraging your cognition to create space from your feelings

30:00: Body sensations and self-compassion

33:15: Relating to others

38:55: Practical steps to being in touch with yourself

42:20: Intensity, valence, and opening to empathy

45:15: Rigidity and resistance

50:00: The range of possibilities within your constraints

56:35: Recap

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