By Malek Mneimne, M.A.
Several months ago, while standing in front of a mirror, I deduced that I may be losing hair. But because appearances, observations, and reasoning can be misleading, I decided to put this thought to more of a scientifically-based test. If I was indeed losing hair, then I would no longer be able to grow an afro as I had been able to do one a half decades ago. If I was indeed losing hair, I would expect my hair to grow downwards, rather than outwards as it once did. Growing up as a musician, I had always wanted long hair anyway. Might as well experiment and see if my hypothesis is valid.
This is what I refer to as experimentation and hypothesis-testing. Experimentation can have somewhat of a negative connotation to some, indicating engagement in “impulsive” types of behaviors (e.g., sex, drugs, gambling). But here, I refer to it as a process through which hypotheses are put to a test so that valid conclusions can be drawn. These two processes are essential ingredients of cognitive-behavioral therapy.
Let’s say that Person A has sought cognitive-behavioral therapy largely to work on difficulties socializing with others. Let’s also say that Person B has sought cognitive-behavioral therapy largely to work on difficulties with depression. Finally, Person C has sought cognitive-behavioral therapy to address a fear of heights (her company recently re-located to the 70th floor of a skyscraper). In every one of these cases, experimentation and hypothesis-testing will likely be emphasized. Person A may have a belief that s/he is unlovable and can never make friends and would be encouraged to test that hypothesis by experimenting (going out and talking with others). Person B may have a belief that s/he will always be rejected and would likely be encouraged to test that hypothesis in a similar manner as Person A. Person C may have a belief that she would have a panic attack if exposed to high elevations and would also be encouraged to test that hypothesis.
These cases all involve examples of behavioral experiments. However, experimentation and hypothesis-testing may also involve relatively simpler cognitive experiments without any behavioral component. In these cases, individuals may be given a rational belief to rehearse to oneself under specific conditions (e.g., a stressful situation, before/after exposure to a phobic stimulus) and to assess their emotional response before and after saying the statement.
In all of these cases, thoughts are treated as hypotheses to be tested. If you think that you are a failure, then prove it. If you think that you cannot do something, then prove it. If you think something would be more awful than 9/11 or the Holocaust, then prove it. As scientists, we know that an exception to any hypothesis invalidates it, necessitating revision. Therefore, if Person A is able to make friends, if Person B does not get “rejected,” and/or if Person C does not have a panic attack at a high elevation, then these thoughts or hypotheses should be revised. This is, in part, how irrational beliefs become rational ones and how intense emotions become more adaptive and appropriate for the situation.
After several months without a haircut, my hair is beginning to form an afro, so it looks as though I am not losing hair (or not as much as I thought) and my initial hypothesis was invalid. This is somewhat of a relief. Yet, without such a willingness to experiment and test hypotheses, I might have been sitting here wondering and worrying about losing my hair. I’d have no evidence to indicate otherwise. In general, without such a willingness to experiment and test hypotheses, cognitive-behavioral therapy would grind to a standstill and change would be improbable. Without such an openness to experiences, seeking cognitive-behavioral therapy would be akin to looking for a book at a deli.