How to prevent LIMITING BELIEFS from taking root in your mind.

The Pen and Sword Journal - Vol 46

Hey everyone, just letting you know that the article about Wabi (侘) and Sabi (寂) isn't done yet. I think I need a few more days to finish it, so I'll publish it later next week.

In the meantime, I want to talk about another interesting topic: how people develop limiting beliefs according to the ABC theory. We will explore the process of how limiting beliefs are formed and what we can do to stop them from forming.

There is a theory from Albert Ellis called the ABC theory. The theory proposes that our beliefs and interpretations about events (Activating events, A) influence our emotional and behavioral responses (Consequences, C).

But... it is the underlying beliefs or irrational thinking (Beliefs, B) that ultimately drive these responses.

According to Ellis, it is not the events themselves that directly cause our emotions and behaviors, but rather our thoughts and interpretations about those events.

He identified certain irrational beliefs, such as demandingness, catastrophizing, and overgeneralization, which tend to lead to unhealthy emotions and maladaptive behaviors.

An example: HOW CAN IRRATIONAL BELIEFS HINDER ONE’S POTENTIAL ON THE MARTIAL PATH?

Here's an example ⬇️

➡️ A - ACTIVATING EVENT:

You’re about to engage in sparring with a skilled opponent who has bested you in previous encounters.

➡️ B - BELIEFS:

You hold irrational beliefs or thoughts about your chances of success in sparring, such as:

"I always lose to this opponent. I'll never be able to defeat them."

"If I get hit or make a mistake, it means I'm a failure as a martial artist."

"I must win every match to prove my worth and gain respect."

➡️ C - CONSEQUENCES:

These irrational beliefs lead to emotional and behavioral consequences:

Emotionally, you may feel anxious, self-doubt, or pressure. Your confidence may be affected.

Behaviorally, you may become overly defensive, hesitate in your attacks, or make mistakes due to fear of failure.

Now let's apply Ellis's theory to this scenario

➡️ D: DISPUTING AND REPLACING IRRATIONAL BELIEFS:

Challenge the irrational beliefs: Question the validity of these beliefs. Are they based on objective reality? Are they helping or hindering your performance?

Replace them with more rational and constructive beliefs: "Previous outcomes don't define future results. Each sparring session is an opportunity for growth and learning. I will focus on applying my techniques effectively and improving my skills."

➡️ E: EFFECT OR NEW CONSEQUENCES:

Emotionally, you regain a sense of confidence, focus, and determination. The pressure is reduced.

Behaviorally, you approach sparring with a strategic mindset, staying calm and composed, and seizing opportunities for success.

Persistence is key in transforming one’s mindset

Needless to say, this Intrapsychic (Occurring within the mind) process needs time, focus and consistency, in order to take root in one’s mind.

I like to compare this process to the pulling of an elastic band.

The contracted band in its primary state represents the irrational belief that is limiting.

The force used to stretch that band is the new and positive belief/mindset one is using to replace the previous one.

At first, when one pulls the elastic band, the band’s resistance will be at its strongest, and it will try to snap back to its primary position. Just like our mind tries to revert to its hold habits when we are cultivating a positive one.

However, the more one pulls this band, the more the band LOSES ITS ELASTICITY, until eventually it will become loose and unable to stretch back.

The same happens with our negative thought habits and irrational beliefs when we consistently focus on replacing them with positive ones. THEY WILL EVENTUALLY LOSE POWER.

The willpower of the human mind has the strength to do that. The problem is that some people give up after the first “stretches”, just become they “witness that the band resists and wants to revert to its primary position”.

By setting their expectations wrong and wanting unreasonably quick results, people succumb to the power of their irrational beliefs.

But warriors knows that the true battle is internal. With this in mind, they act with discipline, to bend their irrational beliefs to their will.

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