Thursday, October 1, 2020

https://www.mentalhelp.net/personality-disorders/defining-features-distorted-thinking-patterns/

 

Defining Features of Personality Disorders: Distorted Thinking Patterns

People with personality disorders tend to exhibit distortions in the way they interpret and think about the world, and in the way they think about themselves.  Not surprisingly, people with personality disorders think about things quite differently than people with healthy personalities.  They may have thinking patterns that are very extreme and somewhat distorted.  These dysfunctional patterns are most evident when someone attempts to understand their interactions with others.  Examples of these problematic interpretations of the self-in-the-world include:

1) extreme black-or-white thinking patterns;
2) patterns of idealizing then devaluing other people or themselves;
3) patterns of distrustful, suspicious thoughts;
4) patterns that frequently include unusual or odd beliefs that are contrary to cultural standards; or,
5) patterns of thoughts that include perceptual distortions and bodily illusions.  Let's look at these five thought patterns a little more closely:

Black-or-white thinking

Black-or-white thinking can also be referred to as all-or-nothing thinking. Thoughts become polarized as either-or; "always this" or "never that."  Some examples of this type of thinking might be: "I never get anything right!" or, "If I am not brilliant, then I must stupid" or, "A woman can't have a career and be a stay-home mom" or, "If he does not love me, then he must hate me" or, "If I can't do this perfectly, then I won't do it at all!"  You can see these kinds of thoughts leave no room for shades of gray and do not allow for compromise, or a consideration of multiple alternatives or possibilities.  For instance, the conclusion, "If I am right, then you must be wrong" does not include the possibility that we could both be right, or both be wrong.

Vacillation between idealization and devaluation

A specific type of black-or-white thinking is the tendency to vacillate between over-idealizing, then completely devaluing, other people or oneself. This thinking pattern can be summarized by the statement, "If you are not entirely good, then you must be entirely bad. Most healthy people recognize that we each have some good, and some bad qualities; i.e., we behave well sometimes, but certainly not all the time. However, with a vacillating pattern of extreme thinking, people are seen as either all good, or all bad, but not both.

This distorted thinking pattern can be played out when a client begins to work with a new therapist. Initially, the client sees the therapist is seen as the perfect human being. The therapist is viewed as someone who has all the answers to all their problems, who knows everything, never makes any mistakes, and who will never disappoint or frustrate them. However,the moment there is the slightest indication that the therapist has ordinary human limitations, this idealization quickly becomes disgust or even rage. Sometimes therapists get sick and must miss therapy appointments. Sometimes there is no immediate solution to the client's problems. Therapists often must say or do things that frustrate clients. When these things occur, the all-good therapist suddenly becomes a completely horrible, incompetent, and ignorant person in their client's eyes.

This pattern can also be played out in friendships, romantic relationships, or family relationships. In particular, this pattern is quite common during the initial stages of romantic relationships. It is quite common to idealize a new romantic partner. However, healthy adults gradually adopt of more realistic and balanced view of their partner. They come to accept their partner has both strengths and weaknesses. They realize their partner behaves well most of the time, but not always. However, if a person personality disorder has this thinking pattern, they do not easily see these shades of grey. Instead, the moment their partner does something that frustrates, disappoints, or annoys them, their partner suddenly becomes someone who is "all bad" rather than someone who has momentarily engaged in a "bad" behavior. This type of thinking creates a great deal of grief and conflict for everyone. Understandably, partners of such folks are often baffled by this type of thinking. They have difficulty understanding why a single "bad" action suddenly defines the entirety of who they are,

Suspiciousness and distrust

A third pattern of distorted thinking is a heightened level of suspiciousness. This includes being distrustful of others, and believing that most other people are dishonest and potentially harmful. With this pattern of thinking, other people's actions and motivations are nearly always questioned and considered suspect. A person with this pattern of thinking will interpret even the kindest gestures in a negative way. For example, a simple gift might be interpreted as a disguised attempt to manipulate them. It is very easy to imagine that suspiciousness and distrust can cause tremendous distress, and certainly interferes with the formation healthy and enjoyable relationships with others.

Odd or unusual beliefs

Some people with personality disorders have some very odd beliefs including superstitions, unusual religious beliefs, and worldviews that are extremely out of tune with a person's culture, religion, and environment. This is not to say that everyone who has religious beliefs or superstitions has a personality disorder. It is very important to emphasize that the beliefs have to be extreme and markedly different from the person's cultural norms and expectations. By way of example, let's consider a Christian man who grew up in the United States. Assume he is still living in the USA and he thinks that carrying around a slice of cheddar cheese in his pocket all day will help him get to heaven after death. Many people in the Judeo-Christian culture of the USA believe in heaven and some sort of afterlife. However, the belief that cheese has something to do with heaven and an after-life is certainly uncommon. People from this culture would consider the notion that cheese gets you into heaven, an unusual and odd belief.

Perceptual distortions

Another type of distorted thinking is perceptual distortion. Perceptual distortions are particularly common in people with Schizotypal Personality Disorder. Examples of perceptual distortions are things such as seeing another person's face morph right before your eyes, but then as you look closer, you realize the face is actually still the same. Another example would be feeling as though someone is calling your name, but when you turn around, no one is there. These perceptual distortions are typically fleeting and the person who experiences them is usually able to distinguish these experiences from reality. In other words, they realize these distortions do not represent a factual event. This is quite different from visual or auditory hallucinations that are indistinguishable from reality by the person who experiences them.

How Mindfulness Changes the BPD Brain

 

How Mindfulness Changes the BPD Brain

A few weeks ago, we went over some of the basics of the brain that provide a foundation for using mindfulness to treat borderline personality disorder, as outlined in Drs. Blaise Aguirre and Gillian Galen’s new book Mindfulness for Borderline Personality Disorder: Relieve Your Suffering Using the Core Skill of Dialectical Behavior Therapy. With an understanding of how the brain, genes, and neurotransmitters are at play in the context of borderline personality disorder, we can further examine the biology of mindfulness and tie it to the very biology of BPD. Mindfulness—or any modality employed to treat BPD for that matter—must affect the amygdala, prefrontal cortex (PFC), and neurotransmitters that research has shown affects the symptoms and behaviors of BPD sufferers.

According to a national survey (Barnes, Bloom, and Nahin 2008), mindfulness practice increased from 7.6 percent in 2002 to 9.4 percent in 2007, making it one of the most commonly used “alternative therapies.” This means that nearly thirty million Americans are meditating and recognizing the benefit of the practice. Because of its effectiveness with functional and structural brain changes that lead to positive emotions, reduction in pain, and improved overall health, mindfulness is a particularly good fit for people with BPD. 

Mindfulness practice that focuses on paying attention activates the PFC, the part of the brain that doesn’t seem to work all that well in BPD (Fredczynski-Lewis et al. 2007; Newberg et al. 2001; Newberg & Iversen 2003); and it turns out that different types of mindfulness actually activate the PFC in different ways, just as different types of physical exercises change your body in different ways. As exercise is healthy for the body, mindfulness helps to keep your brain focused, attentive, and aware. All mindfulness practices will strengthen the attentional circuits in your PFC and reduce the reactivity of your amygdala, meaning that you can choose which mindfulness practice works for you and your lifestyle, whether it be mindfulness meditation, transcendental meditation, or zazen.

Although mindfulness is a component of various psychotherapies like DBT, Mindfulness-Based Stress Reduction (MBSR), and mindfulness-based cognitive therapy (MBCT), there is very little research on its use as a stand-alone skill to treat BPD. In fact only one study has looked at mindfulness in BPD (Sauer & Baer 2011). In the study, forty participants with BPD were instructed to write for ten minutes about a situation that had made them very angry. The researchers looked at the short-term effects of mindful, self-focused attention on the ability for people with BPD to tolerate the distress of ruminative thoughts. Each participant was randomly assigned to engage in the ruminative thoughts or mindful self-focus for several minutes, and then they were given a distress-tolerance task. The mindfulness group persisted significantly longer than the rumination group on the distress-tolerance task, and reported significantly lower levels of anger after the self-focus period. 

Even though there is only one study on the dedicated use of mindfulness in BPD, there are many more on the use of mindfulness for symptoms commonly experienced by people with BPD. People who struggle with BPD have higher levels of physical illness and experience more pain syndromes than the general population. As a consequence they take more pain medication than average (Frankenburg & Zanarini 2004). Mindfulness has been shown (Seidan et al. 2011) to:

  • Change the unpleasant physical sensation of the pain itself
  • Change emotional reactions to the pain, such as fear and anger
  • Change the thoughts that are triggered by the pain

When the PFC is activated, one of the chemicals it produces is β-endorphin, a painkilling opiate. This leads to both a reduction in the sense of pain and a reduction in breathing rate, decrease in the sense of fear, and an increase in the experience of joy. (Newberg & Iversen 2003).

Research shows that if you have difficulty paying attention, high levels of stress, and a compromised immune system, mindfulness helps those too (Tang et al. 2007). Studies have reported that mindful meditation leads to a reduction in cortisol levels (Carlson et al. 2004; Sudsuang, Chentanez, and Veluvan 1991).

Many people with BPD have comorbid conditions, which often include mood disorders, anxiety disorders, or substance-use disorders. Studies show that mindfulness helps for many of these; for instance, mindfulness-based therapies help in the treatment of anxiety (Kabat-Zinn et al. 1992; Miller, Fletcher, &  Kabat-Zinn 1995), obsessive-compulsive disorder (Schwartz & Begley 2002), and depression (Teasdale et al. 2000; Ma & Teasdale 2004).

See also: What is "wise mind" and how can it help with BPD?

Serotonin, the chemical of happiness, is now often increased through prescription medications for depression. There is no evidence that these medications work for BPD, even though serotonin appears to be low in people with BPD. Low levels of serotonin are highly associated with suicide (Li & He 2007). If medications aren’t helping, then it’s critical to find other ways to increase serotonin in the brain, and researchers are doing just that. To date there are no studies proving that mindfulness practice increases serotonin, but if you start to pay attention to stories you tell yourself, serotonin begins to increase. In one study, participants were asked to recall sad, happy, and neutral stories from their pasts, with the goal of inducing sadness, happiness, and neutral emotions. Their brains were then scanned for serotonin activity and showed that serotonin went up when they told stories that induced happiness and went down during stories that induced sadness. (Perreau-Linck et al. 2007).

Even beginning mindfulness practitioners experience positive effects. One study of 174 revealed that they experienced reduced stress, decreased medical symptoms, and increased overall well-being after just eight weeks of mindfulness practice, consisting of one two-and-a-half hour session per week (Carmody & Baer 2008).

References

Barnes, P. M., B. Bloom, and R. L. Nahin. 2008. “Complementary and Alternative Medicine Use among Adults and Children: United States, 2007.” National Health Statistics Reports 12:1–23.Fredczynski-Lewis et al. 2007;

Newberg, A., A. Alavi, M. Baime, M. Pourdehnad, J. Santanna, and E. d’Aquili. 2001. “The Measurement of Regional Cerebral Blood Flow during the Complex Cognitive Task of Meditation: A Preliminary SPECT Study.” Psychiatry Research 106 (2):113–22.

Newberg, A. B., and J. Iversen. 2003. “The Neural Basis of the Complex Mental Task of Meditation: Neurotransmitter and Neurochemical Considerations.” Medical Hypotheses 61 (2):282–91.Sauer & Baer 2011

Frankenburg, F. R., and M. C. Zanarini. 2004. “The Association between Borderline Personality Disorder and Chronic Medical Illnesses, Poor Health-Related Lifestyle Choices, and Costly Forms of Health Care Utilization.” Journal of Clinical Psychiatry 65 (12):1660–65.

Tang, Y. Y., Y. Ma, J. Wang, Y. Fan, S. Feng, Q. Lu, Q. Yu, D. Sui, M. K. Rothbart, M. Fan, and M. I. Posner. 2007. “Short-Term Meditation Training Improves Attention and Self-Regulation.” Proceedings of the National Academy of Sciences 104 (43):17152–56.

Carlson, L. E., M. Speca, K. D. Patel, and E. Goodey. 2004. “Mindfulness-Based Stress Reduction in Relation to Quality of Life, Mood, Symptoms of Stress, and Levels of Cortisol, Dehydroepiandrosterone Sulfate (DHEAS), and Melatonin in Breast and Prostate Cancer Outpatients.” Psychoneuroendocrin-ology 29 (4):448–74.

Sudsuang, R., V. Chentanez, and K. Veluvan. 1991. “Effect of Buddhist Meditation on Serum Cortisol and Total Protein Levels, Blood Pressure, Pulse Rate, Lung Volume, and Reaction Time.” Physiology and Behavior 50 (3):543–48.

Kabat-Zinn, J., A. O. Massion, J. Kristeller, L. G. Peterson, K. E. Fletcher, L. Pbert, W. R. Lenderking, and S. F. Santorelli. 1992. “Effectiveness of a Meditation-Based Stress Reduction Program in the Treatment of Anxiety Disorders.” American Journal of Psychiatry 149 (7):936–43.

Miller, J. J., K. Fletcher, and J. Kabat-Zinn. 1995. “Three-Year Follow-Up and Clinical Implications of a Mindfulness Meditation–Based Stress Reduction Intervention in the Treatment of Anxiety Disorders.” General Hospital Psychiatry 17 (3):192–200.

Teasdale, J. D., Z. V. Segal, J. M. G. Williams, V. A. Ridgeway, J. M. Soulsby, and M. A. Lau. 2000. “Prevention of Relapse/Recurrence in Major Depression by Mindfulness-Based Cognitive Therapy.” Journal of Consulting and Clinical Psychology 68 (4):615–23.

Ma, S. H., and J. D. Teasdale. 2004. “Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects.” Journal of Consulting and Clinical Psychology 72 (1):31–40.

Perreau-Linck, E., M. Beauregard, P. Gravel, V. Paquette, J.-P. Soucy, M. Diksic, and C. Benkelfat. 2007. “In Vivo Measurements of Brain Trapping of 11C-Labelledβ-Methyl-L-Tryptophan during Acute Changes in Mood States.” Journal of Psychiatry and Neuroscience 32 (6):430–34.

Carmody, J., and R. A. Baer. 2008. “Relationships between Mindfulness Practice and Levels of Mindfulness, Medical and Psychological Symptoms, and Well-Being in a Mindfulness-Based Stress Reduction Program.” Journal of Behavioral Medicine 31 (1):23–33.

What is "wise mind"

 

What is "wise mind" and how can it help with BPD?

The Problem: “Who Am I?”

A life spent in emotion mind is not conducive to developing a stable relationship with yourself. Emotionally vulnerable children who grow up in invalidating environments do not learn to trust their own perceptions, because they have been taught to view them as inaccurate; when you are repeatedly told that your feelings, preferences, and perceptions are wrong, you tend to turn to others to tell you the right way to feel and think. Unfortunately, no one can really tell us how to feel and think, at least not if we are to have our own identity. If we are going to develop and maintain a sense of who we are, we have to learn to recognize our true feelings and perceptions for ourselves. We have to find our inner wisdom.

Let’s look at three different factors—identity, self-image, and sense of self. Identity is related to factors such as age, class, gender, race, ethnicity, sexual preference, work or school performance, marital status, and whether one has children. And it is affected by both predictable and unpredictable events in life. An example of a predictable change is aging, which alters our functioning and employment identity in ways we can anticipate. Examples of unpredictable changes include getting a serious illness, going through divorce, losing a job, failing a class, inheriting a lot of money, or finding your sexual or gender identity changing. Identity disturbances are hard for anyone, even people with stable self-images and a strong sense of self.

Self-image is constructed from our thoughts about ourselves through time. Self-image can be affected by many of the same factors that affect identity. Our stability of self-image is related to the narratives we tell ourselves and others about who we are. These narratives can either have or lack the characteristics of consistency and agency. When consistency is lacking, for example, our stories do not help us decide whether we are a good and worthy person. When agency is lacking, we tend to believe we have no control over what happens to us, perhaps even over our own behavior. A consistent, positive self-image is correlated with good mental health. The sense of agency has been correlated with improved mental health among people with BPD.

Then there is the elusive term sense of self. What is a sense of self and where does it come from? Linehan (1993) hypothesizes that the sense of self arises out of observing oneself over time, especially in a calm and secure environment. Thus people who grow up with an emotionally vulnerable temperament in invalidating environments are definitely at risk for lacking a strong sense of self. Instead of knowing that you can trust your perceptions about your experience, you might feel confused about what you feel and whether it is what you should feel. You might find that you are too easily influenced by others, or that your feelings and beliefs swing between polar opposites. When you try to go inside and figure out who you are, you might feel profoundly empty and confused.

The Solution: Wise Mind

Wise people have been talking about something like wise mind for millennia. Some of its aliases are the soul, the in-dwelling of the holy spirit, the conscience, Buddha nature, gnosis, the atman, the heart of hearts, the true self. According to countless sources, it lives inside of everyone. And just as inner wisdom is called by many names, it also can be reached by many different methods. The genius of the DBT skill of wise mind is that it demystifies the process into a discrete skill to be practiced and, eventually, mastered. The skill of wise mind can be used for decisions as elementary as “Should I have a glass of wine?” to those as complex as “How can I live serenely in a world where there is so much suffering?” To use this skill, ask your wise mind a question and listen carefully for the answer. Asking is the easy part. The hard part is heeding the answer when it comes.

Accessing Wise Mind: The Process

When we attempt to access wise mind, we become more calmly alert. We don’t exactly know what to do and are aware that we could make a mistake, especially by acting on urges. I like to call this state “being in wise mind’s waiting room.” Here we consider our options. We may not be completely ready to give up engaging in impulsive behaviors that relieve us in the short run, but we are willing to consider options other than leaping headlong into action urges that have gotten us into trouble in the past. We don’t yet have the clarity we need, but at least we have arrived in the right frame of mind. We are willing to take our time to consult wise mind. Eventually, if we sit tight, the answer about what to do will emerge from within us. Eventually, wise mind will show up. In the meantime we are calmer and wiser just sitting in wise mind’s waiting room. This checklist will help you recognize whether you are there.

Am I in Wise Mind’s Waiting Room?

  1. I am aware I am vulnerable to emotion mind.
  2. I care about using a skillful approach, at least a little.
  3. Even though I am very emotional I am not acting on my urges.
  4. I can remember feeling this way and making big mistakes I don’t want to repeat.
  5. I am asking for help.

Check all that apply. If you checked one or two, you are approaching the waiting room; three to five, your appointment time with wise mind has nearly arrived—be patient! After you have answered all these questions in the affirmative, write a paragraph about what you think wise mind might have to say and read it slowly, aloud to yourself. This process will bring you closer to wise mind.

Get your free chapter excerpt on strengthening your wise mind using mindfulness meditation.

Editor’s note: This article has been adapted from The Mindfulness Solution for Intense Emotions by Cedar Koons, MSW, LCSW.

10 Tips to Help You Stop Ruminating

 Ruminating thoughts are excessive and intrusive thoughts about negative experiences and feelings. A person with a history of trauma may be unable to stop thinking about the trauma, for example, while a person with depression may persistently think negative, self-defeating thoughts.Nov 8, 2019

https://www.healthline.com/health/how-to-stop-ruminating#tips

10 Tips to Help You Stop Ruminating

What is rumination?

Has your head ever been filled with one single thought, or a string of thoughts, that just keep repeating… and repeating… and repeating themselves?

The process of continuously thinking about the same thoughts, which tend to be sad or dark, is called rumination.

A habit of rumination can be dangerous to your mental health, as it can prolong or intensify depression as well as impair your ability to think and process emotions. It may also cause you to feel isolated and can, in reality, push people away.

What causes ruminating?

People ruminate for a variety of reasons. According to the American Psychological Association, some common reasons for rumination include:

  • belief that by ruminating, you’ll gain insight into your life or a problem
  • having a history of emotional or physical trauma
  • facing ongoing stressors that can’t be controlled

Ruminating is also common in people who possess certain personality characteristics, which include perfectionism, neuroticism, and an excessive focus on one’s relationships with others.

You might have a tendency to overvalue your relationships with others so much that you’ll make large personal sacrifices to maintain your relationships, even if they’re not working for you.

Tips for addressing ruminating thoughts

Once you get stuck in a ruminating thought cycle, it can be hard to get out of it. If you do enter a cycle of such thoughts, it’s important to stop them as quickly as possible to prevent them from becoming more intense.

As when a ball is rolling downhill, it’s easier to stop the ruminating thoughts when they first start rolling and have less speed than when they’ve gathered speed over time.

So, what can you do to stop these obsessive thoughts from running through your mind?

Here are 10 tips to try when you begin to experience the same thought, or set of thoughts, swirling around your head:

1. Distract yourself

When you realize you’re starting to ruminate, finding a distraction can break your thought cycle. Look around you, quickly choose something else to do, and don’t give it a second thought. Consider:

  • calling a friend or family member
  • doing chores around your house
  • watching a movie
  • drawing a picture
  • reading a book
  • walking around your neighborhood

2. Plan to take action

Instead of repeating the same negative thought over and over again, take that thought and make a plan to take action to address it.

In your head, outline each step you need to take to address the problem, or write it down on a piece of paper. Be as specific as possible and also realistic with your expectations.

Doing this will disrupt your rumination. It will also help you move forward in the attempt to get a negative thought out of your head once and for all.

3. Take action

Once you’ve outlined a plan of action to address your ruminating thoughts, take one small step to address the issue. Refer to the plan you made to solve the problem you’ve been obsessing over.

Move forward with each step slowly and incrementally until your mind is put at ease.

4. Question your thoughts

We often ruminate when we think we’ve made a major mistake or when something traumatic has happened to us that we feel responsible for.

If you start ruminating on a troubling thought, try putting your repetitive thought in perspective.

Thinking more about how your troubling thought might not be accurate may help you stop ruminating because you realize the thought makes little sense.

5. Readjust your life’s goals

Perfectionism and unrealistic goal setting can lead to rumination. If you set goals that are unrealistic, you may start to focus on why and how you haven’t reached a goal, or what you should have done to reach it.

Setting more realistic goals that you’re capable of achieving can reduce the risks of overthinking your own actions.

6. Work on enhancing your self-esteem

Many people who ruminate report difficulties with self-esteem. In fact, lack of self-esteem can be associated with increased rumination. It’s also been linked with increased risk of depression.

Enhancement of self-esteem can be accomplished in many ways. For instance, building on existing strengths can add to a sense of mastery, which can enhance self-esteem.

Some people may choose to work on the enhancement of self-esteem in psychotherapy. As you enhance your self-esteem, self-efficacy may also be enhanced. You may find that you’re better able to control rumination.

7. Try meditation

Meditating can reduce rumination because it involves clearing your mind to arrive at an emotionally calm state.

When you find yourself with a repeating loop of thoughts in your mind, seek out a quiet space. Sit down, breathe deeply, and focus on nothing but breathing.

8. Understand your triggers

Each time you find yourself ruminating, make a mental note of the situation you’re in. This includes where you are, what time of day it is, who’s around you (if anyone), and what you’ve been doing that day.

Developing ways to avoid or manage these triggers can reduce your rumination.

9. Talk to a friend

Ruminating thoughts can make you feel isolated. Talking about your thoughts with a friend who can offer an outside perspective may help break the cycle.

Be sure to speak with a friend who can give you that perspective rather than ruminate with you.

10. Try therapy

If your ruminating thoughts are taking over your life, you may want to consider therapy. A therapist can help you identify why you’re ruminating and how to address the problems at their core.

Lifestyle changes

If you’re a long-time ruminator who wants to bring an end to your repetitive negative thoughts, here are some simple changes you can make to your life that can help do just that:

  • Be proactive in trying to solve your problems. First identify problems in your life and then start taking actions to solve your problems, one step at a time
  • Set your own expectations. Negative ruminating thoughts can creep in when we question our self-worth. Praise yourself for your successes and forgive yourself for your mistakes. Constantly work on building your self-esteem by taking care of yourself and doing things you enjoy and excel at.
  • Create a support system. Having friends and family members, and maybe even a therapist, any of whom you can call on for help when something goes wrong or when you’re having a bad day, is so important. These special people may distract you from your ruminating thoughts and are also likely to boost your self-esteem.

It is possible to stop ruminating

If you’re a ruminator, it’s important to know some tips that may help you to stop your thought cycle in its tracks before it spirals out of control.

It’s also important to be proactive and take steps to prevent yourself from ruminating in the first place.

With awareness and some lifestyle changes, it’s possible to free yourself from ruminating thoughts. If you find that you’re unable to use these tips to help your rumination, you should consider contacting a mental health professional for assistance.

6 Daily Hacks That Help Manage High-Functioning Anxiety


If you looked up “overachiever” in the dictionary, you would probably find my picture where the definition should be. I grew up in a suburb of Washington, D.C., and am a product of its fast, almost frantic pace. I went to a top-tier college and graduated Phi Beta Kappa, magna cum laude.

And, for all of my working years, I have excelled at every job I’ve held. I was often the first to arrive and the last to leave the office. My to-do lists were the most organized (and the most color-coded). I’m a team player, a natural public speaker, and I know just what to say or do to please the people around me.

Sounds perfect, right?

Except 99.9 percent of my colleagues and supervisors didn’t know that I also lived with generalized anxiety disorder. Anxiety affects about 19 percent of adults in the United States each year. While some are frozen by anxiety, I am propelled by it at a million miles an hour. My particular brand of anxiety is “high-functioning,” meaning that my symptoms are masked in overdoing, overthinking, and overperforming.

For a long time, I didn’t recognize that working so hard and caring so much were wearing me down. They seemed like positive traits, not symptoms of a disorder, which is what makes it so difficult to spot.

“No matter how hard I worked or how proud I was of my achievements, the anxious part of my brain would scrutinize, criticize, and patronize me.”

But with high-functioning anxiety, no success is ever enough to quiet the fear. Behind every perfect presentation and flawless project was a mountain of worry. I was plagued with guilt that I hadn’t done enough, or hadn’t done it soon enough, or hadn’t done it well enough. I lived for the approval of others and spent countless hours trying to perform at an impossible standard that my own anxiety had created. No matter how hard I worked or how proud I was of my achievements, the anxious part of my brain would scrutinize, criticize, and patronize me.

And, worst of all, I suffered in silence. I didn’t tell my co-workers or supervisors. My fear of judgement and misunderstanding was too big. The only way I knew how to deal with my symptoms was to try a little harder and never slow down.

Anxiety was in the driver’s seat for the first 10 years of my career, taking me on a terrifying and relentless ride with many highs and even more lows… The train went off the rails a couple of years ago when I found myself descending into a major mental health crisis.

Thanks to therapy, medication, and a tremendous amount of hard work, I have come to accept and own the reality that I live with high-functioning anxiety. Today I recognize my thought and behavior patterns and use practical skills to intervene when I feel myself getting sucked into the anxiety vortex.

The following six life hacks come straight out of my lived experience.

1. Recognize your symptoms for what they are

“Mental illnesses are in part biological, and I try to remember to think of my anxiety as I would any other physical condition. This helps me to cut off my worry about how I am feeling at the pass.”

Do you know the symptoms of high-functioning anxiety? If you don’t, get to know them. If you do, understand and acknowledge how they impact you. Anxiety kicks our brains into overanalysis. “Why, why, why am I feeling like this?” Sometimes, there is a simple answer: “Because we have anxiety.” Ruminating over a simple decision, overpreparing for a meeting, or obsessing over a conversation often don’t mean anything more than that my anxiety is acting up.

Mental illnesses are in part biological, and I try to remember to think of my anxiety as I would any other physical condition. This helps me to cut off my worry about how I am feeling at the pass. I tell myself, “I have anxiety and that is OK.” I can accept that today is a little more challenging and focus my energy instead on how I can help myself.

2. Make friends with your fear

If you have anxiety, fear is your friend. You may not like it, but it’s part of your life. And it motivates so much of what you do. Have you stopped to examine the nature of your fear? Have you connected it back to past experiences that may be telling you that you aren’t smart or successful enough? Why is it that you’re so focused on the approval of others?

In my experience, anxiety can’t be ignored or pretended away. With the help of a therapist, I stopped to look my fear in the face. Rather than feeding it with more anxiety, I worked to understand where it was coming from.

For example, I can recognize that my fear isn’t so much about having a stellar presentation as it is about my need to be liked and accepted. This awareness has taken away some of the power it has over me.

Once I began to understand it, my fear became much less scary, and I was able to make critical connections between the basis of my fear and how I was behaving at work.

ADVERTISEMENT
Get anxiety and depression prescriptions online

PlushCare makes it easy to chat online with a doctor. Make an appointment, and in as little as 15 minutes, get seen and get a prescription to pick up at your local pharmacy.

3. Reconnect with your body

“I take walks outside, sometimes during my lunch break. I exercise. I do yoga. And when I feel too busy or too overwhelmed… I do these things anyway. Because I need them, even if it’s just for 10 or 15 minutes”

Anxiety is just as much physical as it is mental. People with high-functioning anxiety tend to live in their heads and find it hard to break the cycle of fearful thinking and feeling. I used to spend 10 to 12 hours at the office every day, and never exercise. I felt stuck, both physically and mentally. A critical component of how I deal with my symptoms today is by reconnecting with my body.

I use deep breathing all day, every day. Whether I am in a meeting, at my computer, or driving home in traffic, I can take slow, deep breaths to circulate more oxygen, relax my muscles, and lower my blood pressure. I stretch at my desk. I take walks outside, sometimes during my lunch break. I exercise. I do yoga.

And when I feel too busy or too overwhelmed… I do these things anyway. Because I need them, even if it’s just for 10 or 15 minutes. Having a healthy relationship with my body gets me out of my head and channels my nervous energy in a more positive direction.

4. Have a mantra, and use it every day

I have learned how to talk back to my fear. When that not-so-little voice inside starts to tell me that I’m not good enough or that I need to push myself even harder, I have developed a few phrases to say back to it:

“Who I am right now is good enough for me.”

“I am doing my best.”

“I am not perfect and I love myself for who I am.”

“I deserve to take good care of myself.”

This tool is especially helpful when it comes to dealing with a challenging symptom of high-functioning anxiety: perfectionism. Having a mantra is empowering, and it gives me an opportunity to practice self-care and to cope with anxiety at the same time. I remember that I have a voice and that what I need is important, especially when it comes to my mental health.

5. Learn how to intervene with yourself

“When I start to obsess and check back and forth, back and forth, I stop. I make myself walk away from whatever is causing my anxiety to rise.”

Anxiety feeds off of anxiety, like a giant snowball rolling downhill. Once you have identified your symptoms, you can learn how to intervene when they appear, and step out of the way before you get rolled over.

I find it difficult to make decisions, whether they’re about designing a brochure or picking out a brand of dishwasher detergent. When I start to obsess and check back and forth, back and forth, I stop. I make myself walk away from whatever is causing my anxiety to rise.

One tool I use is a timer. When the timer goes off, I hold myself accountable and I walk away. If I’ve had a particularly stressful week at work, I don’t follow that with a jam-packed weekend. This may mean saying “No” and disappointing someone, but I need to prioritize my own wellness. I have identified activities outside of work that are soothing for me, and I make time for myself to do them.

Learning how to moderate my own emotions and behaviors in response to anxiety has been key to managing my symptoms, and has decreased my overall level of stress.

6. Create a support squad

One of my biggest fears was telling people at work about my anxiety. I was afraid of telling people around me that I was afraid — talk about a negative thought cycle! I would fall into a black-and-white thinking pattern of either telling nobody or telling everybody. But I have since learned that there is a healthy in-between.

I reached out to a few people at the office whom I felt comfortable with. It really helps to be able to talk to one or two people when you’re having a bad day. This took a tremendous amount of pressure off of me, as I was no longer powering through each day with a superhuman persona of positivity. Creating a small support squad was the first step toward creating a more authentic me, both in my work and personal life.

I also found that my being open worked both ways, because I soon found that my colleagues would come to me too, which made me feel really good about my decision to open up.

All six of these life hacks can be put together into an effective high-functioning anxiety toolbox. Whether I am at work or at home or out with friends, I can use these skills to put myself back in the driver’s seat. Learning how to cope with anxiety doesn’t happen overnight, something that we Type A’s can find frustrating. But I am confident that if I put even a fraction of that overachieving energy into my own wellness, the results will be positive.


Amy Marlow lives with major depression and generalized anxiety disorder, and is the author of Blue Light Blue, which was named one of our Best Depression Blogs. 

The Rational Mind: Thin Colonies of Reason Amid a Savage World

 Science Briefs

The Rational Mind: Thin Colonies of Reason Amid a Savage World

My specific questions concerning concept learning are these: Do animals too learn basic-level concepts? Must reason be invoked to explain this brand of conceptualization?
By Ed A. Wasserman, PhD

The rational mind: What is it?

"People are smart." That's how a corporate commercial tries to flatter those who would take advantage of its services. There's certainly no disputing humans' ability to profit by experience and to engage in adaptive behavior. There's also no disputing that we are also prone to repeat our errors and to engage in maladaptive behavior. So, how smart are we really? Are we truly endowed with a rational mind, what René Descartes called the "universal instrument?"

To many theorists, the rational mind is a thing or process that: (a) guides sensible or logical action, (b) avoids emotion or bias in judgment, (c) maximizes some good or function, and (d) produces universally optimal results (see Kahneman, 2003 for further elaboration).

A survey of discussions about the rational mind suggests that this idea can be approached from many different angles. My own approach is comparative. It asks: Is the rational mind peculiarly human (see Hurley & Nudds, 2006 for more on rationality in animals)?

A seed for a comparative approach can be gleaned from the words of Wilford O. Cross. In his 1964 Prologue to Ethics, Cross wrote that, "The rational mind of man is a shallow thing, a shore upon a continent of the irrational, wherein thin colonies of reason have settled amid a savage world."

If signs of the rational mind are so unlikely to be seen in a notoriously savage world, then we must ask, "Why?" One answer is that humans and animals have adapted to highly complex and constantly changing environments by deploying behavioral and cognitive processes of a decidedly mechanical sort. These mechanical processes of adaptation are usually, but not always effective; critically, they need not be rational.

Reason Amid a Savage World

The notion that mechanical processes might join with rational processes in producing adaptive action is far from new. Indeed, it was advanced by the Greek philosophers Plato, Aristotle, and Galen, and it was advocated by the French philosopher René Descartes.

Plato hypothesized an appetitive soul (emotion or desire), a spirited soul (will or volition), and a rational soul (mind or intellect). The rational soul was believed to be exclusively human; Plato likened it to a "charioteer" who adeptly controls his appetitive and spirited "steeds." Aristotle hypothesized a nutritive soul (characteristic of plants, animals, and humans), a sensitive soul (characteristic of animals and humans), and a rational soul (characteristic of humans alone and residing in the heart). Galen hypothesized a vegetative soul (in the liver), an animal soul (in the heart), and a rational soul (in the brain).

Descartes famously distinguished the involuntary, unconscious, and unlearned reflexes of the body from the rational soul of the mind. Both humans and animals display mindless, reflexive action; but only humans exhibit mindful, rational behavior which is voluntary, conscious, and learned in the lifetime of an individual. Descartes believed that human mind and body converge in the pineal gland.

Integrating these related notions, we see that the idea of the rational mind has been prominent in Western thought for nearly 2,500 years. Both humans and animals are impelled by biological forces to survive and procreate. Many behaviors of humans and animals promote these aims. But only humans are rational: we alone are capable of using our minds to make prudent decisions that maximize the ends of proper living.

In empirically evaluating the claim that the rational mind is uniquely human, I will focus on two out of many possible illustrative realms primarily because of my familiarity with them: concept learning and causal judgment. I will also explore whether we need the notion of the rational mind to explain either kind of cognition--in animals or humans. And, I will end by commenting on the prospects of a scientific account of behavior, whether or not we deem the behavior in question to be rational.

Concepts

Concepts epitomize rationality; they are highly efficient cognitive devices or shortcuts that reduce the taxing demands that a complex and changing world places on an organism's limited information processing and storage systems. As well, concepts are universal and effectively control behaviors to new stimuli in new settings. And concepts may be uniquely human--at least, so contended the English philosopher John Locke. "The having of general Ideas, is that which puts a perfect distinction betwixt Man and Brutes…. For brutes have not the faculty of abstracting, or making general Ideas" (1690, pp. 159-160).

Of many different kinds of concepts, one will concern us here: natural kind concepts (often and perhaps more aptly called "basic-level" concepts, because human made things are similarly classified). Basic-level concepts (e.g., tree and axe) are not simply conventional and contrived for mere convenience, but real. To use Plato's words, they "cut nature at its joints."

My specific questions concerning concept learning are these: Do animals too learn basic-level concepts? Must reason be invoked to explain this brand of conceptualization?

Basic-level concepts are easy to learn, even by young children (Wasserman & Rovee-Collier, 2001). They take very little time for both adults and children to report. And, they are based on physical similarity-at least, so claimed American philosopher and mathematician W. V. Quine.

According to Quine, both humans and animals possess an innate standard of similarity; that standard is absolutely animal in its lack of intellectual status. Critically, Quine believed that similarity is the bedrock of basic-level categories.

Of course, humans readily learn and use basic-level concepts. But, what about nonhuman animals? To answer this question, researchers in my laboratory (Bhatt, Wasserman, Reynolds, & Knauss, 1988) endeavored to teach pigeons a four-alternative forced-choice "naming" task, where pecks replaced words as arbitrary report responses. After having been shown a color photograph of a cat, a car, a chair, or a flower, hungry pigeons had to correctly peck one of four different report keys; food was given after correct reports, whereas no food and one or more correction trials were given after incorrect reports.

The pigeons did, in fact, promptly learn to correctly report these four basic-level concepts by pecking four different report keys in the presence of the different classes of photos, with ten or more different photos in each of the classes. Furthermore, the pigeons reliably generalized this discrimination to new photos of objects from the four classes, showing that these categories were effectively open-ended.

What evidence supports the idea that this conceptual discrimination learning is actually based on an "innate standard" of similarity? First, pigeons learn the just-described discrimination that "cuts nature at its joints" far faster than they learn an otherwise similar discrimination involving the same stimuli that does not (Wasserman, Kiedinger, & Bhatt, 1988). An example of the latter kind of discrimination is one in which equal numbers of photos from each of the four classes are arbitrarily placed into four "pseudocategories;" such pseudocategories lack any "perceptual glue" to bind together members of the different groupings. Second, confusion errors in an altogether different kind of discrimination task (Astley & Wasserman, 1992) unequivocally demonstrate that pigeons do indeed see discriminably different members of a basic-level human language category, like flowers, to be more similar to one another than to members of other categories, like people, cars, or chairs.

It is therefore wholly unnecessary to appeal to reason in order to explain basic-level concept learning. Rather, perceptually homogeneous stimuli are simply associated with arbitrary responses: words for people and pecks for pigeons. Those discriminative responses transfer to new stimuli within the same perceptual classes-a textbook case of what behavior theorists have for a century called primary stimulus generalization.

Causation

Causation exemplifies rationality. Ascertaining true natural causes can help guide sensible or logical action without the intrusion of emotion or bias as well as help maximize important goods or functions in any and all circumstances. Causal judgment is fundamental to natural science. Identifying and verifying causal relations between natural phenomena would appear to demand sophisticated logical or statistical thinking. Such highly advanced thinking should surely be uniquely human. Right? "Wrong," answered the Scottish philosopher David Hume.

According to Hume, utterly mechanical associative processes lead to the impression of causation, which lies not in the environment, but in the mind of the beholder. Furthermore, Hume believed that the same associative processes operate in humans and animals. Why? Because survival in an inherently dangerous world cannot possibly depend on the slowness, deliberateness, and elaborateness of formal logic and deductive reason. The phrase "lost in thought" does indeed have two dramatically different meanings!

My specific questions concerning causal judgment are these: Are there clear empirical parallels between associative learning in animals and causal judgment in people? Must reason be invoked to explain human causal judgment? Can a different sort of theoretical account embrace both associative learning in animals and causal judgment in people?

Hume offered several seminal insights into the psychology of causal judgment. First, causal beliefs arise from the association of ideas. Because that association emerges from the frequent conjunction of events, causal beliefs must ascend to their peak by degrees. So, like associative learning curves, causal judgments should emerge gradually. Second, causal beliefs cannot produce assurance in any single event as the cause unless it proves to be superior to rival causes. So, as in the case of the familiar phenomenon of associative cue competition, the "discounting" of inferior candidates should occur in causal judgment.

What does the empirical evidence indicate? Causal judgments do indeed rise in strength as a function of pairings of cause with effect (Wasserman, Kao, Van Hamme, Katagiri, & Young, 1996), in clear accord with the acquisition functions typically obtained in Pavlovian appetitive and aversive conditioning. Furthermore, the mere pairing of cause with effect may not be adequate to forge a firm causal association. The putative cause may have to be the best among several rival causes. Similar processes participate in associative conditioning.

One of the most celebrated cases of discounting is the so-called cue validity effect first reported by Wagner, Logan, Haberlandt, and Price (1968). Key to the cue validity effect is that Target Cue X is equally often paired with the outcome in all experimental conditions. Rival Cues A and B are differentially paired with the outcome in different experimental conditions, in each of which only two stimulus compounds are arranged: AX and BX. The critical result is that animals' conditioned responses as well as humans' causal judgments display robust discounting: Target Cue X loses associative or causal strength the more valid Rival Cues A and B become. Indeed, the empirical functions in both behavioral realms are strikingly similar (Wasserman, 1990).

Thus, causation and association may be strongly related empirically. Both exhibit acquisition. Both exhibit cue competition. And, both are explainable by associative learning theories, such as the Rescorla-Wagner (1972) model, which mathematically embodies Hume's laws of causal perception. Reason is not necessary to explain either.

Would Hume be pleased with this state of affairs? Definitely. He, himself, proposed that, "... any theory, by which we explain the operations of the understanding, or the origin and connection of the passions in man, will acquire additional authority, if we find, that the same theory is requisite to explain the same phenomena in all other animals (1777/1951, p. 104)."

Reason Amid a Savage World

What then should we make of Cross's provocative opening quotation? Are we humans hopelessly limited by the bestial cognitive mechanisms with which we are endowed in our quest to understand and adapt to a world which is fraught with change and complexity? What sense, if any, can be made of rationality in humans or animals if even conceptualization and causation are rooted in primordial behavioral processes?

Let's further explore these challenging questions.

I hope that my earlier discussions of conceptualization and causation have persuasively documented that individually acquired adaptive behavior is not uniquely human. These and many other findings from the study of animal behavior and cognition further suggest that the mechanisms of learning and adaptation are very old and widespread among today's animal species. In point of fact, the field of comparative cognition has for over a century studied the nature and limits of intelligence in humans and animals; this field continues to treasure up new discoveries which prompt us to confer greater respect to the cognitive abilities of our animal kin (Wasserman & Zentall, 2006).

One especially interesting area of comparative cognition where new insights are emerging concerns tool construction and use. Research with crows (Weir, Chappell, & Kacelnik, 2002) and chimpanzees (Whiten, Goodall, McGrew, Nishida, Reynolds, Sugiyama, Tutin, Wrangham, & Boesch, 1999) strongly suggests that humans can no longer lay claim to being the only tool-wielding organisms.

Arguably fundamental to tool use is the recognition that one's desired ends are unattainable without additional assistance. A mealworm may be wedged into a space that is too narrow to grasp; a nut may be too firm to crack. What to do?

The obvious answer is to fashion a tool. But, which one? And, how should it be constructed and deployed?

Thus, with thwarted goals, the process of invention begins. But, is this process purely logical, devoid of bias, and maximally functional from the outset? Surely not.

Most human tools and contrivances--like forks, mousetraps, and watches--rarely emerge as full-blown successes; instead, they go through prolonged periods of development which are rife with failures and setbacks (Petroski, 1992). The production of even the most marvelous of human inventions seems to be subject to the same trials and errors that led Edward Thorndike to reject rationality as an explanation for the effects of reward and punishment on human and animal behavior. His powerful Law of Effect was positively mindless.

Like animals, we humans do gradually learn from our past successes and failures--both as individuals and as cultures. Such individual acquisitions allow us to tie our shoes, to ride a bicycle, and to peel a banana. Cultural acquisitions enable adaptive actions to be taken by all of us who are fortunate enough to live in those cultures and to profit from our predecessors' labors; we cannot help but be impressed by the ways in which air conditioning, automobiles, and personal computers have improved our lives beyond those of our grandparents.

Science itself represents another key cultural acquisition. Science has produced innovative ways of asking and answering questions of nature that have proven to be of unparalleled incisiveness and effectiveness; it has also led to the very technologies that are responsible for the manufacturing of air conditioning, automobiles, personal computers, and countless other devices that are now common in industrialized nations.

One especially interesting illustration of the power of science is the development and deployment of instruments and methodologies which can disclose other animals' perception of energies to which we ourselves are oblivious (Hughes, 1999). We are now quite familiar with the fact that bats, whales, and dolphins can sense sounds of extreme frequencies--well beyond the range of human hearing. But how did we discover such ultrasonic perception?

First, we had to build instruments that both generated and detected ultrasonic frequencies. Second, we had to develop suitable behavioral testing methods that allowed animals to sense those ultrasounds and to report their sensations to us.

Our remarkable success at each of these steps attests to the power and flexibility of human cognition. But, the truth behind each of these steps is a far cry from an optimal designer prescribing a detailed plan of action based solely on achieving the task at hand.

Perhaps uniquely, we humans appreciate our own perceptual and cognitive limits. Faced with those limits, we have learned--both as individuals and as cultures--to rise above them. Our range vision is limited; so, we have developed increasingly powerful microscopes and telescopes to expand our range of sight. We are regrettably biased by possibly unreliable and unrepresentative trends in data collection and interpretation; so, we have developed sophisticated statistical tools to guard against such biases of judgment.

Equipped with these and other tools, natural science has continued its inexorable advance to explain and control the inorganic and organic worlds. But, the most elusive of all of these quests is an understanding of human nature itself. Can we ever comprehend ourselves? The intriguing answer is "yes," but only if we continue along the same path that science has followed in its pursuit of other natural mysteries.

References

Astley, S. L., & Wasserman, E. A. (1992). Categorical discrimination and generalization in pigeons: All negative stimuli are not created equal. Journal of Experimental Psychology: Animal Behavior Processes, 18, 193-207.

Bhatt, R. S., Wasserman, E. A., Reynolds, W. F., Jr., & Knauss, K. S. (1988). Conceptual behavior in pigeons: Categorization of both familiar and novel examples from four classes of natural and artificial stimuli. Journal of Experimental Psychology: Animal Behavior Processes, 14, 219-234.

Hughes, H. C. (1999). Sensory exotica: A world beyond human experience. Cambridge, MA: MIT Press.

Hume, D. (1777/1951). Enquiries concerning the human understanding and concerning the principles of morals (2nd ed. edited by L. A. Selby-Bigge). London: Oxford University Press.

Hurley, S., & Nudds, M. (Eds.). (2006). Rational animals? Oxford: Oxford University Press.

Kahneman, D. A. (2003). A perspective on judgment and choice: Mapping bounded rationality. American Psychologist, 58, 697-720.

Locke, J. (1690/1975). An essay concerning human understanding. Oxford: Clarendon Press.

Petroski, H. (1992). The evolution of useful things. New York: Vintage Books.

Quine, W. V. (1969). Natural kinds. In N. Rescher (Ed.), Essays in honor of Carl G. Hempel (pp. 5-23). Dordrecht, Holland: D. Reidel.

Rescorla, R. A., & Wagner, A. R. (1972). A theory of Pavlovian conditioning: Variations in the effectiveness of reinforcement and nonreinforcement. In A. H. Black & W. F. Prokasy (Eds.), Classical conditioning II: Current research and theory (pp. 64-99). New York: Appleton-Century-Crofts.

Wagner, A. R., Logan, F. A., Haberlandt, K., & Price, T. (1968). Stimulus selection in animal discrimination learning. Journal of Experimental Psychology, 76, 171-180.

Wasserman, E. A. (1990). Attribution of causality to common and distinctive elements of compound stimuli. Psychological Science, 1, 298-302.

Wasserman, E. A., & Zentall, T. R. (2006). Comparative cognition: Experimental explorations of animal intelligence. New York: Oxford University Press.

Wasserman, E. A., Kao, S.-F., Van Hamme, L. J., Katagiri, M., & Young, M. E. (1996). Causation and association. In D. R. Shanks, K. J. Holyoak, and D. L. Medin (Eds.), Psychology of Learning and Motivation: Causal learning. San Diego: Academic Press. Pp. 207-264.

Wasserman, E. A., Kiedinger, R. E., & Bhatt, R. S. (1988). Conceptual behavior in pigeons: Categories, subcategories, and pseudocategories. Journal of Experimental Psychology: Animal Behavior Processes, 14, 235-246.

Wasserman, E. A., & Rovee-Collier, C. (2001). Conceptualization by infants and pigeons. In M. E. Carroll and J. B. Overmier (Eds.), Animal research and human health: Advancing human welfare through behavioral science (pp. 263-279). Washington: American Psychological Association.

Weir, A. A. S., Chappell, J., & Kacelnik, A. (2002). Shaping of hooks in New Caledonian crows. Science, 297, 981.

Whiten, A., Goodall, J., McGrew, W. C., Nishida, T., Reynolds, V., Sugiyama, Y., Tutin, C. E. G., Wrangham, R. W., & Boesch, C. (1999). Cultures in chimpanzees. Nature, 399, 682-685.

About the Author

Ed Wasserman is the Stuit Professor of Experimental Psychology at the University of Iowa, where he has taught and conducted research since 1972. Wasserman is a Past-President of American Psychological Association Division 6 (Behavioral Neuroscience and Comparative Psychology) and is the current President of Division 3 (Experimental Psychology). His research and teaching center on the principles of learning, memory, and cognition in humans and nonhuman animals. Ongoing research topics include: visual object perception; associative learning and causal perception; same-different conceptualization; and categorization. Wasserman's research has been funded by: the National Institute of Mental Health, the National Science Foundation, the Human Frontier Science Program, and the Great Ape Trust of Iowa.

Mindfulness: observing what we experience

 

Mindfulness: observing what we experience

May 22, 2015 by Tammy Rome Anxiety
Last Updated:

After a brief detour into the world of emotional intelligence, let’s get back to the foundation of all DBT skills, mindfulness. There are two skills that can help you achieve that middle-ground state of Wise Mind. As we discussed earlier, Wise Mind is that midway point between Emotion Mind and Rational Mind. It embraces qualities of both while producing a sense of peaceful calm. It is the ideal state of mind in which to make choices.

Remember also that it is not possible to remain in Wise Mind all the time. Some situations call for the exclusive use of either Rational or Emotion mind. Emergencies often require us to use 100% Rational Mind. Processing emotions in the middle of a house fire is probably not the best use of Emotion Mind. However, Emotion Mind is perfect for showing sympathy when a loved one is sick or has passed away. Can you think of other examples?

Achieving a state of mindfulness involves focusing our attention. It matters HOW we focus our attention and WHAT we focus on. This time we will be discussing on WHAT we focus our attention by learning to Observe our experiences.

Observing

Many times we wander through life, only vaguely aware of the world around us. We rarely take the time to focus our attention on anything, even our own experiences. Mindfulness involves paying attention to our own experiences. Observing our experiences without letting our emotions get in the way, especially the ones we don’t like, takes some practice. You’ve already been introduced to this concept in the first Mindfulness article. Now let’s explore some practical tips that will help you observe more mindfully.

Staying in the present

Pay attention your experiences by focusing on the sensations of each experience. Most of the time, we get distracted by the emotions and experience triggers. Those emotions pull us into the past or drag us into the future rather than allowing us to stay in the moment. In order to observe with our five senses, we need to create mental space within which to observe. When we use our mental energy to focus on the physical sensations of an experience, our mind doesn’t have room to distract us.

Teflon Mind

By observing our sensations, we avoid attachment to the experience.  It prevents us from getting overwhelmed by any emotions that appear. So in essence we begin to have a “Teflon mind”. The thoughts and emotions slide right off without becoming attached to us. It’s not that we don’t feel or think. It’s just that these thoughts and emotions have no power over us. We can think and feel about an experience without becoming paralyzed or controlled by them.

Standing guard

When we create this mental space for observing, we are now in control of our attention. This behavior is like setting up a mental guard. We now get to decide which emotions and thoughts we want to incorporate into our self-concept and which we want to toss out. Observing also gives us the ability to stay in the present. Thoughts and feelings can push us into the future with worry or drag us back into the past with regret and pain. Even if they are positive (anticipation, nostalgia, etc.), they still take us away from the here and now.

How does this apply to migraine?

This can really benefit us when we experience anticipation, fear, or anxiety about impending attacks. For those who get frequent attacks, thoughts of the next attack are nearly always present. Those thoughts can easily overwhelm us, especially when exposed to a trigger.

Here’s an example from my own life.

I was walking in to a store when I was exposed to cigarette smoke. An employee was standing next to the door and smoking. Technically, she was outside, so smoking was not prohibited. I was in a hurry and did not take the opportunity to hold my breath. This is a protective measure I normally take when entering or exiting a building. Unfortunately I got a generous whiff of the smoke and instantly began to feel the beginning of a cluster attack, which I knew from experience, would trigger a migraine, too.

Emotions in charge

My initial reaction was anger. I was mad at the employee and also at the company for allowing such behavior. This employee was also the one at the register when I checked out. I saw that her nametag identified her as the Manager. My anger increased and my inhibitions disappeared. That’s when my smart mouth got the better of me.

“You should really think about how smoking right outside the door affects your customers. I get terrible migraines from cigarette smoke. Your insensitivity just cost me at least four hours of pain and a $20 dose of medicine all for a $5 purchase here. I don’t think I will be returning.”

She stood still, shocked by my comment, and mumbled, “I’m sorry.”

I stormed out the door, grumbling, “Sorry isn’t good enough. Change your behavior.”

Attachment to the past

It could have been worse. I’ve said uglier things to people in the past.  It’s still an example of emotions in charge of an experience. Had I been observing the event mindfully, it might have ended differently. I allowed anger to drag me back to all the experiences in which others had been insensitive to my health needs. While I didn’t take all those feelings out on the store manager, they did stick with me for at least a few hours. They robbed me of the opportunity to fully experience anything else for a few hours. Strong emotions also eliminated the option to gently educate the woman and possibly gain an ally who would share that new knowledge with others. Feeling anger wasn’t the problem. Anger in control limited my options.

Alternatives

I could have acknowledged my anger and my fear while still observing everything with my five senses.  Putting my observing skills into practice that day would have given me a chance to decide how to respond. Instead, I allowed anger to make that choice for me. Looking back, I would have preferred to go home satisfied that one more person knew the truth about migraine.

Practice with the easy stuff

This isn’t easy to do when you a caught off guard by an experience, like I was. Despite all my DBT training, this experience surprised me and I got caught in an emotional hijacking. That’s why it’s best to practice these skills on minor annoyances. When you practice using simple challenges, you build your skills through repeated successes. Greater success equals more confidence. Even still, adjust your expectations. Few people can observe mindfully 100% of the time.