The Mindful Catholic: Dr. Gregory Bottaro, Ph.D

The Mindful Catholic 
by Dr. Gregory Bottaro, Ph.D

 

 
The mind is a wonderful servant, but a terrible master. In short, don’t let your mind bully you. This book The Mindful Catholic by Dr. Gregory Bottaro, Ph.D explains what psychology brings to our efforts to avoid unwanted thoughts, anxieties and harmful preoccupations. Sometimes our minds can be like a hamster on an exercise wheel; endless whirling. Dr. Bottaro’s book has some helpful remedies for our distractions. Here are a couple examples of the kind of behavior this book discusses. Dr. Bottaro offers some insight into how modern life distracts from reality. Digital media, for instance, computers, smartphones and televisions, draw us out of ourselves into an imagined reality. Have you ever gotten upset by watching cable news or a violent movie? Do images inspire lust and draw you into cycles of distracting thoughts? Our brains lay down chemical pathways that can trap us in undesirable thought patterns.

Psychologists have what they call the 'ABC' model. Dr. Bottaro explains

“This process, as described in a psychotherapy approach called cognitive behavioral therapy (CBT), is called the “ABC” model of perception. In this model, A represents an event as it really exists in the world, B is the interpretation our mind makes about the event, and C is how we respond to our interpretation.” Bottaro, Dr. Gregory. The Mindful Catholic: Finding God One Moment at a Time. Wellspring. Kindle Edition. 

Here is a simple example of the ABC model in action and how it causes anxiety:

Imagine that you are out at some public place, such as the grocery store or a restaurant. You see someone you know pass by, and you wave, but she does not wave back. What story does your mind tell you about the fact that she didn’t wave at you? You may think the person saw you but ignored you for some reason. Maybe she’s upset with you or doesn’t have time to stop and chat. You might reason that maybe she didn’t see you, and then you question whether it was obvious that you were waving. These different interpretations can lead to different kinds of emotional responses. If you feel insecure, you might interpret the situation in a way that devalues you (“I’m not worth speaking to”). If you believe people are often looking for a conflict, you might think the person is mad (“What is she upset about now?”). Different people have different kinds of thoughts, but they are all examples of interpretations. The reality of the other person not waving back (A in the ABC model) does not cause the consequent emotion (C), but the interpretation (B) does. We are responding to our interpretations of the world, not to the world itself.  Bottaro, Dr. Gregory. The Mindful Catholic: Finding God One Moment at a Time . Wellspring. Kindle Edition.

Here are a few examples of the kind of difficulties the book discusses:

• Are we too busy? Maybe we just mismanage our time as we become preoccupied with our distractions.
• Do you find yourself daydreaming and wasting time? You have disconnected from the life around you.
• Do we indulge in self-criticism that is unrealistic and undermines our peace of mind?
• Are we overly concerned about failing other people’s expectations?

So what to do about this. Dr. Bottaro offers some helpful exercises that aid us in escaping anxiety when we become aware of it.  Here is only one example:
   
I guess you will have to spring for the book. I often recommend this to other people who feel stress and anxiety. I have found it useful for my own struggles. By the way, "Sitting Like a Saint" is a children's version. Stories of the saints are matched with exercises to help young ones who struggle with anxiety. Give it a try!

Fr. John