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Lessons from Shel #428: Avoiding Fear Cripples Us

Fear

Barnabus Browning
Was scared of drowning,
So he never would swim
Or get into  a boat
Or take a bath
Or cross a moat.
He just sat day and night
With his door locked tight
And the windows nailed down,
Shaking with fear
That a wave might appear,
And cried so many tears
That they filled up the room
And he drowned.

By: Shel Silverstein, from A Light in the Attic

 

Our efforts to protect ourselves and those we care about from fear are often more destructive than the feared situation.  Barnabus Browning did everything he could to avoid drowning.  In doing so, he eliminated his own access to 71% of the Earth’s surface.  Even if he didn’t cry “so many tears that they filled up the room and he drowned,” Barnabus restricted himself to his home – No pleasure cruises.  No surfing. No island retreats. No beautiful ocean sunsets, No lazy Sundays fishing off a dock.  No triathalon finishes.  It’s not actually the fear that stops Barnabus from engaging in these activities, it’s his avoidance of the fear.  If he were willing to be scared, willing to lean into it and learn from it, he could do all of it.

Only through changing our relationship with fear can we teach ourselves that it’s a manageable emotion rather than something that has to be avoided.  Every time we tell ourselves, “I’ll do it once I get over my fear,” we’re indulging in unnecessary avoidance that perpetuates the the idea that we can’t (or shouldn’t) be afraid.  It’s fine to be scared and do it anyway, whatever “it” happens to be.  Allowing fear to dictate decisions only fuels fear and restricts our experiences.

 

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IT’S A TRAP! 10 Most Common Distorted Thinking Patterns

We all get ourselves a little twisted sometimes.  I start to think the world will collapse if I miss the trailers that run before the movie starts at the theater.  I question my ability to function as an adult when I occasionally falter in completing my responsibilities (as a parent, business owner, therapist, etc.).  Sometimes, I blame others, complain unnecessarily, and make utterly unhelpful assumptions about my circumstances and the people around me. In summary, I can simply say…I am human.  My mind carries me to places that create and amplify distress without regard to reality.  My thoughts become distorted and I suffer the consequences.  The examples above are a few common iterations of distorted thinking.  Over the next few weeks, I’ll breakdown some of the more destructive patterns and offer tips on how to manage these ten beasts:

  • Catastrophizing
  • The Mental Filter
  • Black-and-White Thinking
  • Mind-Reading
  • Emotional Reasoning
  • ‘Shoulding’
  • Personalization
  • False Permanance
  • Blaming
  • Magical Thinking

As you begin to challenge these distortions, take the time to write down the specific unhelpful thoughts you recognize and the alternative thinking patterns that will set you on the path to healthier ways of perceiving your experiences.  You’ll see overlap in how these patterns feed into one another, each one making the others a little easier to believe, creating a seemingly unified (albeit distorted) vision of life.  Don’t be fooled.

  •  Catastrophizing:  With this distortion, all things become epic disasters (at least in your head).  When we catastrophize, a poor grade on a test becomes a wasted semester.  An unanswered phone-call becomes a break-up, a death, or some sort of missing person scenario.  Stomach pain becomes an aggressive cancerous tumor, and being late for a meeting becomes certain termination and chronic unemployment.

Challenging Catastrophizing:  This negative fortune-telling often stems from the question, “What if…?”  One solution is to answer the “what if…” question in a way that is NOT distressing.  The poor grade on the test merely means some additional studying on the next test.  The unanswered phone call is because of a mid-afternoon nap or a phone that was incapacitated due to being dropped in the toilet.  More important than making a more optimistic prediction is the recognition that the assumptions we make are nothing more than creative thinking, a short-story brainstorming session, a fiction writing workshop. There is no need to respond (emotionally or otherwise) as if those thoughts/prediction/assumptions are reality.  If you “just know” something horrible is going to happy, you’re likely catastrophizing and would benefit from loosening your grip on the negative narrative.

  • Mental Filter:  An oil filter removes foreign objects to keep your engine running smoothly.  A pool filter keeps the water free of debris, allowing you to enjoy a cool dip in pristine water.  The distorted mental filter, however, leaves you with only the gunk, eliminating the helpful, supportive, validating thoughts necessary for us to flourish. There are two major types of filter and they are often applied together.  Both are frequently self-directed, but they can be just as harmful in interpersonal relationships.
    1. Focusing on the negative:  One version of this filter effortlessly and automatically hones in on all the worst aspects of any experience.  Did you misspell one word in that 10-page assignment?  The negative mental filter focuses in on that solitary mistake and shouts “FAILURE” rather that embracing the accomplishment of completing a lengthy assignment (even if there were a few mistakes).  A great evening out with your spouse may go down the tubes because of a 5-minute conflict or one awkward moment.  One small piece of constructive feedback from a boss after heaping praise on you?  Focusing on the negative has you believing the boss is going to fire you (or at least hoping you quit).
    2. Dismissing the positive:  This form of the mental filter often goes hand-in-hand with a negative focus…but it doesn’t even require you to make an actual mistake or have an uncomfortable experience.  When you’re automatic response to a compliment is, “You’re just being nice” or “You don’t really mean that.”  You’re viewing life through this filter.  When you win the gold medal and follow it with a “Yeah, but….” you’re becoming more effective at diluting, dismissing, rejecting, and otherwise avoiding the joyful experiences in your life.  Dismissing the positive means you don’t receive, in any genuine way, the validation, recognition, or appreciation being offered in your daily interactions.

Challenging the Mental Filter:  When you find yourself focusing on the negative, strive for balance – the ability to identify and embrace the dichotomy inherent in everything.  KEYWORD = AND.  “I wrote a great paper AND there were a couple mistakes.”  “My supervisor likes my customer service AND I’ve still got a few things to learn about the computer system.”  To challenge the tendency to dismiss the positive, work on providing yourself a little more validation, recognition, and appreciation on your own terms.  Find a reason to pat yourself on the back.  If you’re not that impressed with winning the gold medal, congratulate yourself on the hard work and commitment the award symbolizes.  Just find the reason.  Some days that reason is small – getting out of bed, eating something besides Doritos for breakfast, or just brushing your teeth.  Don’t let the relative simplicity of the task stop you from celebrating the accomplishment.  When other people compliment you or want to recognize your greatness in some way, say “thank you,” and refrain from discrediting their high opinion of you*.  Also see ‘Coach or Critic‘ for more thoughts on how be be a little less self-critical.

*This pertains to compliments and positive feedback delivered in a respectful way by well meaning individuals.  “Compliments” in the form of cat-calls or unsolicited objectification can be summarily ignored, redirected, rejected or confronted as necessary.

 

Next time, we’ll breakdown how Black-and-White Thinking and Mind-reading can get us into trouble

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Skills I’d Rather Not Have: Inventing Catastrophe

We’re generally more attuned to potential dangers, to things that can harm us or put our lives at risk.  Our brains have been honed to see the snake in the grass, the poisonous berry, the lurking enemy, and the loose step.  In facing these threats, we fill-in any gaps of knowledge with a narrative that makes sense.  We want to create some certainty in a precarious situation, and we do that by creating stories to make all the pieces fit.  Based on observations and the emotional experience, what makes the most sense?  When we’re hurt, scared, or otherwise suffering, that narrative turns dark quickly.  The driver in front of you that failed to use their blinker (you recognize the potential danger and now feel mildly scared) gets caught up in a narrative that completes the story of “The idiot that tried to kill me and is probably the worst driver in the world because why would anyone not use their blinker……etc.”  This explanation justifies the fear.  If the narrative was, “That responsible driver had a minor oversight in the application of normal safety protocols, but it didn’t really impact my safety in the grand scheme of things” the fear would have no rational explanation.

Our internal narrative acts to justify our emotional responses, to explain them, to make them more predictable. Unfortunately, these justifications often only serve to intensify and/or prolong the emotions.  This effect of emotional amplification is common when we try to rationalize, control, or judge our our emotional experiences.

In our heads, the airplane turbulence quickly become a failing engine.  The coughing child is informally diagnosed with tuberculosis.  The angry boss is definitely making plans to fire half the department. Perceived threats lead to fear, fear motivates the need for an explanation, and our minds happily oblige, providing a narrative that is often unhelpful to say the least.

There are two primary approaches to managing this problem.

  1.  Change the narrative.  Take control over the story, and create a narrative that does NOT intensify or prolong the uncomfortable emotions.  It can be a reasonable alternative or a ridiculous exercise in creative writing.  Perhaps that turbulence is a slight breeze that will subside momentarily.  Or, it could be that Superman was flying along beside the plane and gave us a little nudge.  When you take control of the narrative, you can influence the emotional response.
  2. Accept the emotion.  Acknowledge the fear, observe the narrative, and work to let it be.  Let yourself be scared without a “reasonable” explanation. It’s okay to be scared when you hit turbulence (It’s always okay to be scared).  Allow yourself to complete this sentence “I’m scared and….”  You can be scared and imagine all the most horrible things that could happen during a plane crash (that’s what we want to avoid).  Alternatively, you can feel scared and take some controlled breaths.  You can feel scared and chat with the person next to you.  You can feel scared and play Tetris on your phone.  Engaging in actual behaviors can help move you out of the narrative in your head.

Both approaches go against the default strategies of most people, making them especially challenging to apply when facing a perceived threat.  It takes self-awareness and practice, but the benefits are ubiquitous.

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Think You’re Relaxing? You May Just Be Distracted.

What do you do to relax?

  1. Read a book
  2. Take a bath
  3. Watch a movie
  4. Go for a walk
  5. Talk to a friend
  6. Drink a glass of wine

Those are the most common responses I get when I ask people how they relax.  Video games, social media, television, shopping, eating, and listen to music all make the list of frequent flyers. Everyone gets stressed, anxious, worried, or overwhelmed at some point, and we all find our own ways to cope.  Some strategies, however, are more helpful than others.  If you nodded your head in agreement as you read through the list above, you may be approaching relaxation very inefficiently.

In many circumstance, that temporary reprieve is enough to “reset” your thoughts and feelings back to baseline. 

Reading a book, watching a movie, or chatting with friends functions as a distraction from the physical, mental, and emotional discomfort you’re experiencing.  In many circumstances, that temporary reprieve is enough to “reset” your thoughts and feelings back to baseline.  The movie is over and you’re worries have subsided.  The riveting mystery novel pulls your thoughts away from the dangerous world around you and allows you to ruminate on which character is a red herring and which is the criminal mastermind.  An engaging conversation sometimes provides resolution, occasionally escalates stress, and often allows focus to shift away from your problems onto someone else’s concerns.

Taking a bath by candlelight can provide an alternative, more comfortable, physical experience.  A bath also requires a certain level of unplugging from the day-to-day grind.  Hopefully, you don’t take your laptop or phone into the bath with you.  When you’re in the tub, you’re not expected to cook dinner, fix the faucet, finish homework, fold laundry, pick up the kids, clean the house, or mow the grass.  You’re relieved of those obligations (momentarily).  A brisk walk serves a very similar function in terms of alleviating the sense of obligation and opening yourself up to new sensations – beautiful views, the smell of fresh air, a warm breeze on your face, etc.

The glass of wine chemically alters your experience.  Alcohol is a depressant, so it can mask some of the physical discomfort associated with elevated stress levels.  Some people use wine as an add-on to one of the other strategies.  A good book and wine.  An exciting movie and wine.  A bath and wine.

These strategies are, at best, inefficient methods of relaxation. 

The whole list would best be described as distractions.  Distractions that sometimes help to momentarily reduce stress.  These strategies are, at best, inefficient methods of relaxation.  That’s not to say they don’t work for some people, and they certainly don’t need to be altogether avoided.  Relaxation, I argue, is a skill unto itself.  Therefore, the only proper way to relax is to intentionally and directly practice relaxation.  I know it’s circular logic. “In order to relax, you have to relax.”  Here’s what I mean.  Relaxation is an active reduction in physiological arousal.  It’s a skill you can improve.  With practice, you can achieve deeper relaxation in less time.  All the changes that occur when we are stressed – increased heart rate, muscle tension, altered breathing patterns, increased blood pressure, disruptions to digestion, mental fog, pressured speech, and general unrest – can be actively managed.  Relaxation exercises such as controlled breathing, progressive muscle relaxation, autogenics, mindfulness meditation, and guided imagery offer a concrete tool to reduce the symptoms of stress and anxiety.

By practicing the skill of relaxation, you can effectively move your baseline level of stress.  If you run through your day with baseline stress of 65/100, and when it hits 80, you give yourself permission to regroup with a glass of wine in a warm tub, chances are, by the time you towel off, you’re down to a 65.  Now, 65 is normal, so it feels like you accomplished something and that the bath was effective.  By practicing relaxation skills like the ones listed above, you can shift your baseline.  With consistent practice, 50  (or 40…or 30) becomes the new normal and you’ve got much more bandwidth before you get overwhelmed.  Additionally, the relaxation skills toolbox is filled with strategies that can be applied much more pervasively.  Stressed at work?  Good luck sneaking away to some dark corner to watch a movie.  Anxious about traffic?  There’s no way you’re taking a walk or slipping into a bath.  The most useful strategies for relaxation can be used anywhere at any time (I’m especially talking about controlled breathing here).

This way of looking at relaxation parallels physical fitness.  You don’t go for a jog exclusively when you’re sick, injured, or otherwise sub-optimal in terms of health.  You exercise consistently in order to ensure that your overall fitness helping you enjoy life.  Most days you don’t need to be incredibly fit, but it sure is nice to have it when you need it.  The same goes for relaxation.  You won’t need it every day, but if you haven’t been practicing, you won’t have it when you need it most.

You won’t need it everyday, but if you haven’t been practicing, you won’t have it when you need it most.

Give yourself a week or two, genuinely practicing active relaxation.  Take five to 15 minutes daily to listen to one of the exercises above, and let me know how it changes the way you experience stress.