MindCraft Challenges

Today we learned that intrusive thoughts are a component of psychological distress, but that those intrusive thoughts can be disrupted by competing tasks that involve high levels of imagery and attention (like Tetris or other visually demanding, spatial games).

Challenge: Use a visually demanding game on your cell phone to disrupt intrusive thoughts. Limit yourself to three minutes of play when you encounter intrusive thoughts. Does this seem to block intrusive thoughts from returning? Does your mental health improve?

Read More
A version of the Tetris experiment that we discussed in class
https://doi.org/10.1177/0956797615583071
The emergency room study
https://doi.org/10.1038/s41398-020-01124-6

Psychological distress can be amplified when bridging symptoms expand the network of distress symptoms that are activated by intrusive thoughts. One way to intervene and disrupt those networks is with simple well-being interventions. One of these is thinking about new ways to utilize a character strength you already have. 

Challenge: The original study that used the signature strengths intervention involved people completing an inventory with 200 items to identify the strongest of 24 strengths. We will use a much shorter version available at: https://cognopod.com/sketch/STRONG
That inventory will identify your top strength out of three broad areas of strength. For this challenge, spend a week trying to use that strength in a new way every day. Pay attention to your mental health and see if focusing on using your strength can block some of the possible symptoms of psychological distress.

Read More
Using signature strengths in new ways decreases depressive symptoms in the long term.
https://doi.org/10.1037/0003-066X.60.5.410
The brief strengths scale
http://doi.org/10.1037/pas0000164
Learning that people can change prevents the symptoms of depression
https://doi.org/10.1177/2167702614548317

Metacognition is the term used in psychological science to describe thinking about one's own thinking. Metacognition encourages people to think about their thoughts from new perspectives, which opens up the possibility of introducing new and different responses. You have already seen this example in Challenge #4, where it was used in distant self-talk. We can apply a similar kind of distancing to dealing with cravings (remember that for uncontrollable cravings, you should talk to a professional).

Challenge: When you feel a craving for something you are trying to avoid or a habit you are trying to break, imagine distancing or looking at your thoughts from far away and remind yourself that the craving is “just a thought”. If you are a Christian, you may find it helpful to consider the craving as “just a thought,” subject to Romans 7:25—you can be delivered from it through Jesus Christ.

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Distancing is the key skill to developing control over cravings
https://doi.org/10.1016/j.appet.2014.01.072
Metacognition involves distancing
https://doi.org/10.1177/1745691615594577

Our perception of patterns isn’t the result of just one neuron firing—it’s made up of many neurons participating in pattern recognition. This is likely a reason that drawing is a powerful tool to shift our minds away from negative thoughts—drawing requires pattern-matching networks to create and check patterns as the artist is drawing.

Challenge:
Can taking time to draw help improve your mood? Carry some drawing paper or a sketchbook with you for a week. When you feel stressed or stuck with negative thoughts, spend 10 minutes drawing whatever you want. Rate your mood before and after on a scale like this:

😨 😦 ☹️ 😐 🙂 😀 😁

Read More:
Mood repair through art:
https://doi.org/10.1080/07421656.2011.557032
On using creativity to find meaning in life:
https://doi.org/10.1177/1745691618771981
(see Table 1 for many ideas!)

Ethan Kross and his colleagues have recommended using distanced talk to shift thinking from negative emotions and a cycle of rumination to positive actions to achieve goals (hope).

Challenge:
Use distanced self-talk five times daily for several days to coach yourself at points of stress, during negative thoughts, or when you feel you made a mistake. Note whether your control over your emotions, thoughts, and ability to take positive actions improves.

Read More:
How to change your self-talk:
https://doi.org/10.1177/0963721419861411