- Aristotle says that one needs an image of ''kalon'' to have virtuous action.
- Image of kalon is what behavioral psychology calls ideals (values).
- Ideals of behavioral therapy and virtues of positive psychology are the same reality, viewed from a different perspective (goal vs habit, respectively).
- Ideals show us how to best engage a challenge.
- Ideals are the way we can reframe any challenge.
- Acting on ideals (patience) makes a given trigger progressively less triggering over time (produces habituation of triggered response).
- Acting on ideals produces virtuous cycles. Patience makes this possible.
- Meaning, mastery and pleasure are the outcomes of engaging virtuous cycles.
- Acting against ideals produces vicious cycles.
- Negative self-concepts, automation, and discomfort are the outcomes of engaging vicious cycles.
- Virtuous cycles are reinforced by the reward of practicing ideals (“virtues are their own reward”, positive reinforcement).
- Vicious cycles are reinforced by the relief of giving in (negative reinforcement).
- Patience is the willingness to suffer discomfort as you practice your ideals. Impatience is unwillingness for the same.
- Patience is the breaker of every vicious cycle.
- Patience paradoxically reduces suffering, which habituates as reward increases.
- Patience allows the same triggers to be used for engaging ideals rather than avoiding emotions.
- Higher anxiety levels produces better results of exposure therapy.
- You only can retrain the amygdala while the alarm is sounding.
- Interoceptive exposure (feeling the anxiety itself) produces the most generalized benefits for exposure therapy.
- Tiredness responds to habituation and sensitization the same as anxiety. Example is “second wind” effect in running. Tiredness may be the same thing as anxiety.
- Aiming to get a habituation curve for anxiety to “0” is counterproductive.
- The way to have the greatest sensitization of a trigger is a thwarted attempt to escape it.
- Habituation cannot take place in context of thwarted escape.