Aversion Therapy

The great Dutch philosopher Spinoza has always appealed to me; but all the more so now I’ve studied more psychology.

Baruch Spinoza 1632 – 1677

Spinoza’s ethics are ‘naturalistic’ and spring from simple real-world causes. There is no divine origin or human uniqueness. Everything stems from the simple proposition (as Michael LeBuffe explains in The Stanford Encyclopedia of Philosophy) that:

Human beings desire whatever will bring joy and are averse to whatever will lead to sadness.

This fits beautifully with modern psychological theories that, along with animals, we have one of two basic reactions to everything: approach or avoid. And it all stems from a simple, unquenchable, animalistic drive which Spinoza describes thus:

Both insofar as the mind has clear and distinct ideas, and insofar as it has confused ideas, it strives, for an indefinite duration, to persevere in its being and it is conscious of this striving it has.

Spinoza’s ‘passions’ are the manifestations of this striving, as LeBuffe describes them:

Human passions are for Spinoza changes, that is, increases or decreases, in the power with which we, or parts of us, strive.

And again, as modern psychology suggests, Spinoza suggests a lot of what drives us is subliminal and below the level of consciousness:

Between appetite and desire there is no difference, except that desire is generally related to men insofar as they are conscious of the appetite. So desire can be defined as appetite together with consciousness of the appetite.

And the mind is constantly on the lookout for ‘perfection’ via more ‘joy’ and less ‘sadness’.

By Joy, therefore, I shall understand in what follows that passion by which the mind passes to a greater perfection. And by Sadness, that passion by which it passes to a lesser perfection.

All of which drives our actions or ‘striving’ accordingly:

We strive to promote the occurrence of whatever we imagine will lead to joy, and to avert or destroy what we imagine is contrary to it, or will lead to sadness.

And virtue for Spinoza is simply ‘correctly’ striving:

Consciously trying to preserve oneself is right and neglecting to preserve oneself is wrong.

The more each one strives, and is able, to seek his own advantage, i.e., to preserve his being, the more he is endowed with virtue; conversely, insofar as each one neglects his own advantage, i.e., neglects to preserve his own being, he lacks power.

All very simple – but we’re pretty complex in our motivations aren’t we? All that complexity comes from our reaction to other people and things; or as Spinoza has them ‘objects’.

There are as many species of Joy, Sadness and Desire, and consequently of each affect composed of these (like vacillation of mind) or derived from them (like love, hate, hope, fear, etc.), as there are objects (i.e. things) by which we are affected.

And a key part of achieving virtue, and correctly developing and using our ‘power’ of right action, is developing ‘clear and distinct ideas’ on things. As LeBuffe explains:

When I do something that fails to help me to persevere, it’s because the ideas on which I based my action were confused; that is, I thought I knew what would help me to persevere, but I was wrong.

When I do something that does help me to persevere, though (unless I have simply been lucky in acting from an inadequate idea), it is because I acted on clear and distinct ideas or, in other words, genuine knowledge about what would help me to persevere.

And this of course is a life’s work; coming to know ourselves, understand others and appreciate how the world works.

But does this mean there is no objective good and bad? Looks like it… For Spinoza:

As far as good and evil are concerned, they also indicate nothing positive in things, considered in themselves, nor are they anything other than modes of thinking, or notions we form because we compare things to one another. For one and the same thing can be good, and [evil], and also indifferent. For example, Music is good for one who is melancholy, [evil to] one who is mourning, and neither good nor [evil] to one who is deaf.

Truth is, as Spinoza sees it, they are the other way around:

It is clear that we neither strive for, nor will, neither want, nor desire anything because we judge it to be good; on the contrary, we judge something to be good because we strive for it, will it, want it, and desire it.

LeBuffe concludes we need to stop kidding ourselves:

The ideal we set before ourselves will be a person who possesses the greatest possible power of action. This would be, in effect, to correlate our systematically distorted ways of perceiving ourselves—as free agents pursuing as an end a model of human nature—with the causes that really determine our actions.

So does this mean anything goes?

No, because we live in community, society and constant connection with myriad others, each with their own delusions, desires, passions and ideas of what’s good and bad; and that 100% creates our context.

And so as Susan Jones explained in Philosophy Bites in December 2007, Spinoza’s sage advice is to find a ‘community’ whose values you share – as he himself did. Because given how small our ‘power’ to influence events, people, ourselves and human nature truly is, you won’t make much headway in changing one you don’t.

And this piece of Spinoza’s advice – from across time and place – is part of why I’m changing jobs next month.

Fingers crossed🤞🏻

No laughing matter…

One of the things I noticed on completing my latest Coursera psychology course is that I’m not laughing much these days…

Having checked out the late Chris Peterson’s Strength Based Perspective on Mental Illness – I found I’m suffering a bout of ‘dourness’.

Here’s Peterson’s table:

Peterson’s work bears more than a passing resemblance to Aristotle’s virtues, strengths and character deficits:

Notably Aristotle doesn’t have ‘humour’ in his list per se; instead he has ‘wittiness’ in the virtue of ‘conversation’ and ‘friendliness’ in the virtue of ‘social conduct’.

Now, following Aristotle’s logic, I can see why I’m not laughing much – laughter is a social thing more than a personal humour, joking or consuming ‘funniness’ thing. You need people for laughter. It’s infectious and contagious. And given the other infectious contagious thing out there right now, we’re just not rubbing along with people as much. Too little witty conversation and not enough scope for seeing friends. No wonder I’m laughing less.

And this chimes with Professor Sophie Scott’s work on laughter – in a nutshell you’re 30 times more likely to laugh if you’re with somebody else than if you’re alone…

We typically link laughter and humour very profoundly, but the link may not be as close as we imagine. When I started working with laughter, as part of my work into vocal emotional expressions, I always used to refer to it as “amusement”. However, our lay understanding of laughter is not quite on the ball – while we do laugh at jokes and comedy, we laugh most in social situations.

Watching comedies on my own on Netflix (as I’ve tried) doesn’t really do the job. Watching comedies with the family does… Not so surprising, as Scott’s research shows:

Laughter, like yawning, is behaviourally contagious, and we can catch it easily from other people, especially if we know them.

And it matters too – Peterson is right ‘dourness’ is bad for you and as Sophie Scott concludes:

In short, we do laugh because of humour and jokes, but we laugh mostly because of love and affection. We laugh to share meaning and understanding, to make ourselves feel better, to reaffirm relationships and to make new ones. It’s probably time to be taking our laughter more seriously.

So laughter is far less about ‘funnies’ and far more about conversations and friendship. On reflection, I have actually been laughing a bit lately – on Zooms with people at work.

Laughter is a highly infectious social phenomenon, and Scott’s work explains why the other one – Covid-19 – is getting in the way; I need to phone a few more friends!

The dojo

A recurrent theme of 2020 is can anything else really go wrong? And then it does! I exchanged as much with a most excellent and special friend yesterday in the following text message exchange:

Just inside the door from the wreckage in the back garden, our lovely little dog lies paralysed with a spinal stroke.

He can’t stand up unaided, and is making little progress as we enter the third week since he collapsed. Poor lad.

So what’s going well?

Not so much if I’m honest, but a good psychology resource has been helping this month – Dr Karen Reivich’s ‘Resilience Skills’ from the University of Pennsylvania currently available for free on Coursera.

There is so much to like about Dr Reivich’s exceptionally well-evidenced and practical explanations: the dimensions of resilience and how you can cultivate them, the killer ‘thinking traps’ which bring us all down, and how to disrupt them; plus how to manage anxiety and cultivate positive emotions – even in the worst of times.

As an illustration here are Reivich’s five ‘thinking traps’:

  1. Mind-reading – I already know what you’re thinking and what you’re going to say and do to me (no, I really don’t)
  2. Me – it’s all because of me and it’s all my fault (no it isn’t)
  3. Them – it’s all because of them and it’s all their fault (nope, not that either)
  4. Catastrophizing – it’s bad, it’s going to be terrible and then the walls will cave in on me (notwithstanding the image above, not wholly likely)
  5. Helplessness – it’s hopeless and there’s nothing I can do (but there always is…)

Reivich’s point is if you get into a negative spiral with these five, you just circle down and down. Which is a great insight – but what are you supposed to do about it?

She has three simple ‘Real Time Resilience’ countermeasures, which are easy to remember and easy to deploy. Each begins with a simple mental ‘sentence starter’.

  1. “That’s not true because…..” insert counter Evidence of facts which challenge the thinking trap.
  2. A more helpful way to see this is……Reframe more realistically or positively by broadening the context.
  3. If x happens, I will y……. make a simple Plan, with a practical step you would take if the bad thing(s) starts to happen.

These can be combined with another practical tool – worst case, best case, likely case, practical plan – which puts outer limits on what might happen (including some cheer-inducing good ones) and prepares the mind and body for action, not yet more rumination.

Sometimes simple is best. Walking and talking in the park with my 13 year old son (sadly without 🐶) he got the thinking traps straight away. The ‘sentence starters’ made sense to him too.

This week’s Penn course covers how to manage anxiety. As per my gazelles the key finding is everyone gets anxiety spikes – what makes the ‘Resilience’ difference is mentally and physiologically how fast you can return to normal function. And that’s a set of skills you can learn.

Locked-in and cooped-up, the biggest Covid-19 challenge is keeping mind and body healthy. 2020 is one helluva dojo, but however many times it knocks you down, the answer is: learn, change your mindset and get up again.

Gritty

I’m learning – both conceptually and practically – the difference between ‘resilience’ and ‘grit’ at the moment.

Here’s the lowdown from my latest ‘lockdown’ Coursera course:

Conceptually, grit is distinct from resilience, a term defined differently across authors but generally accepted to be a multidimensional construct describing successful adaptation to overwhelming adversity and stress.

While popular measures of resilience often include perseverance as a component, they tend to include other elements as well, such as equanimity and a balanced perspective on life (e.g., Wagnild & Young, 1993).

Moreover, grit entails consistency of interests and goals over time, whereas the construct of resilience is agnostic on the stability of an individual’s interests.

Claire Robertson-Kraft, Angela Lee Duckworth – University of Pennsylvania

Based on this I’d say, of the two, I’m more ‘resilient’ than ‘gritty’. As per recently: ‘consistency of interests and goals over time’ hasn’t always been my approach to life. I’ve been more opportunistic – a polymath and latterly a specialist-generalist.

Perhaps that’s a function of the jobs I’ve had. I’ve been managing people who ‘know’ more that me since I was 22; and learnt, especially in Government in my mid-thirties, that there are all sorts of perspectives on what good looks like.

And it turns out grit isn’t so much about generic leadership or conscientiousness – it’s about sticking at one thing, a metier, a life project or a single-minded goal.

Grit is different than leadership potential insofar as the arenas in which gritty individuals demonstrate their stamina need not be those that entail organizing and managing other people.

Likewise, grit can be distinguished from conscientiousness, a multidimensional family of personality traits that encompasses perseverance, but also includes tendencies toward responsibility, self-control, orderliness, and traditionalism (Roberts, Chernyshenko, Stark, & Goldberg, 2005).

While correlated with conscientiousness, grit provides incremental predictive validity for achievement outcomes, particularly in settings of high challenge (Duckworth et al., 2007).

Claire Robertson-Kraft, Angela Lee Duckworth – University of Pennsylvania

Perhaps also I’ve just not found the goal that would justify the grit – the pearl that would tickle my oyster.

But talk of grit has helped me a bit this week. I can see I have several very ‘gritty’ people who work with me – who will stick at what we have on our plates come hell or high water.

And reflecting on ‘grit’ myself has helped me to apply resilience, leadership and conscientiousness to the task at hand – not just surviving but getting tough stuff done. And this put me in mind of a quote I received a couple of weeks ago:

Maybe one day it will be cheering to remember even these things

Aeneid bk. 1

Virgil 70–19 BC, Roman poet

So I decided to look up the passage from whence this came. Here is Wikipedia’s summary:

In the manner of Homer, the story proper begins in medias res (into the middle of things), with the Trojan fleet in the eastern Mediterranean, heading in the direction of Italy. The fleet, led by Aeneas, is on a voyage to find a second home. It has been foretold that in Italy he will give rise to a race both noble and courageous, a race which will become known to all nations.

Coinage of Aenea, with portrait of Aeneas. c. 510–480 BCE.

Juno is wrathful, her favorite city, Carthage, will be destroyed by Aeneas’s descendants. Juno proceeds to Aeolus, King of the Winds, and asks that he release the winds to stir up a storm in exchange for a bribe; Deiopea, the loveliest of all her sea nymphs as a wife. Aeolus agrees to carry out Juno’s orders: “My task is to fulfill your commands”. The storm then devastates the fleet.

JMW Turner – The Shipwreck

Neptune takes notice: although he himself is no friend of the Trojans, he is infuriated by Juno’s intrusion into his domain, and stills the winds and calms the waters. The fleet takes shelter on the coast of Africa, where Aeneas rouses the spirits of his men, reassuring them that they have been through worse situations before.

The key passage is this:

‘O friends, well, we were not unknown to trouble before. O you who’ve endured worse, the god will grant an end to this too.

Remember your courage and chase away gloomy fears: perhaps one day you’ll even delight in remembering this!

Through all these misfortunes, these dangerous times, we head for Latium, where the fates hold peaceful lives for us: there Troy’s kingdom can rise again. Endure, and preserve yourselves for happier days.’

Translation by A. S. Kline

That they have ‘endured worse’ before is a reminder of resilience. The bringer of hope is the promise of ‘happier days’. But the key to grit is the ‘consistency of interests and goals over time’: “to head for Latium where Troy’s kingdom can rise again.”

Still, perhaps the most telling line is the one that follows – where Aeneas’s ‘grit’ meets the challenge of ‘leadership’…

So his voice utters; and sick with the weight of care, he pretends hope, in his look, and stifles the pain deep in his heart.

As for Aeneas, the task at work right now is to ‘pretend hope’, ‘endure’ and ‘preserve ourselves for happier days’.

Aeneas carrying Anchises ca. 520–510 BC. Louvre

Spitting distance

Which comes first the thought or the emotion? Listening to more of ‘Why Buddhism is true’ by Robert Wright – it seems emotions shape more of context than the average rational actor might like to admit.

In essence the argument from ‘evolutionary psychology’ is that we have a number of ‘mental modules’ which operate just below our consciousness. They are sometimes collaborating – but often competing – for our attention. These modules pull our behaviour towards and away from things.

One example Wright gives, is how attracted experimental subjects are to the promise of a ‘busy museum’ or an ‘exclusive private one’ depending on whether they are shown a clip of ‘The Shining’ or a clip of a ‘Rom-Com’.

Study participants who had been exposed to ‘The Shining’ preferred the idea of a busy museum – safety in numbers. Only those who had seen the ‘Rom Com’ clip fancied the more intimate experience…

The argument is that these modules or algorithms are constantly running – and it is our emotional response to stimuli which selects which module comes to the fore. And what is the conscious mind doing while all this is happening? Running slightly behind post-hoc rationalising it all.

There are fascinating experiments which show how readily the ‘inner voice’ co-opts and instantly creates explanations for what we are doing – first to build our sense of infallibility and second so we can explain ourselves to others.

Both of these are highly ‘adaptive’ in evolutionary terms – a strong sense of self-competence gave us the confidence to keep hunting and gathering; and a strong narrative of our own competence meant other hunters and gatherers wanted us on the team. After all, who wants someone who doesn’t know what they’re doing, or why, as a partner in life, love, homemaking, the hunt, battle or active warfare?

And indeed these different roles we play are thought to have different ‘mental modules’ which put us in the right frame of mind for the actions required. There is a proposed ‘mate attraction’ module which makes us take more risks, a ‘social status’ module we use to assess and promote ourselves; clearly there are ‘fight or flight’ modules which prepare us to ‘punch and run’ – and there are many more which served their evolutionary purpose in keeping us alive and reproducing.

Some psychologists and philosophers are a bit sceptical of all this of course – and so they should be; that’s any scientist or philosopher’s job. There is a suggestion that these sorts of untestable evolutionary ‘fairy tales’ are a bit far fetched. Indeed the whole ‘genealogy’ approach of seeing behaviour and action as highly determined by social context and norms after Nietzsche and Foucault has been unfashionable in British and American Philosophy. More’s the pity as it’s clearly worth a closer look…

Foucault

…And so to spitting. An article I alighted on while looking for more on ‘mental modules’ pulls together genealogy, emotions, culture, behaviour; and one of the most powerful emotions of the lot – disgust.

In the paper by Shaun Nichols he posits that cultural norms which connect with naturally strong emotional responses ( those driven by evolutionary selection processes) will tend to survive – whilst cultural norms which are just cultural norms will come and go. As he puts it:

I maintain that emotional responses will affect the cultural viability of norms as well as other cultural items. In particular, norms prohibiting actions that elicit negative [emotions] will, I argue, be more likely to survive than [emotionally] neutral norms.

And to illustrate his point he uses spitting down the ages… In the Middle Ages spitting norms were getting a bit more strict, for example:

“Do not spit across the table in the manner of hunters.”

And:

“Do not spit into the basin when you wash your hands, but beside it.”


By 1530, apparently, Erasmus’ etiquette book, ‘On Good Manners for Boys’ gives a “slightly more refined set of admonitions”:

“Turn away when spitting, lest your saliva fall on someone. If anything purulent falls on the ground, it should be trodden upon, lest it nauseate someone.”

But by the 1600s it’s no longer enough to put your foot on it…

“Formerly . . . it was permitted to spit on the ground before people of rank, and was sufficient to put one’s foot on the sputum. Today that is an indecency”

By 1729 a handkerchief is expected:

“When you are with well-born people, and when you are in places that are kept clean, it is polite to spit into your handkerchief while turning slightly aside”

And by the Victorian era spitting is quite simply off limits.

“Spitting is at all times a disgusting habit. I need say nothing more than—never indulge in it”

On the one hand norms have evolved – and tightened – but the argument is that compared to other norms which have come and gone over 500 years, spitting norms are more durable because they connect to and easily elicit a ‘core emotion’.

It’s likely that a crucial feature here is that the disgust mechanism is at least predisposed to find saliva and mucus objectionable. That is, we come prepared to be disgusted by certain things and not others (cf. Seligman 1971; Garcia 1990).

…Disgust is a basic emotion (Ekman 1994; Rozin et al. 2000), and by common consensus, body products are at the core of the eliciting conditions for disgust (Rozin et al. 2000).

Indeed, Haidt and colleagues maintain that it’s useful to distinguish “core disgust” which is elicited by body products, food, and animals (especially animals associated with body products or spoiled food) (Haidt et al. 1994).

Similarly, Rozin and colleagues write that “Body products are usually a focus of disgust. . . . There is widespread historical and cultural evidence for aversion to virtually all body products, including feces, vomit, urine, and blood” (Rozin et al. 2000).

It seems to me we can all readily relate to that one!

So emotions – and the approach/avoid – response are always working in the background to bring the evolutionarily correct ‘mental modules’ to the mental foreground. We think we’re thinking – but we’re not; we’re largely reacting and post hoc rationalising.

And that’s good to know. Because once you recognise you’re a ragtag bag of evolutionarily conditioned emotional triggers – for modules which give us proven survival advantage – you can relax a bit. There’s no point trying to ‘control’ emotions; they control us. The point is to trust them a bit more. And be distracted by the ‘inner voice’ a little less.

The inner voice is perhaps more like a sports commentator than the illusory inner Chief Executive (which Richard Wright very much draws into question). The inner voice is all too often completely wrapped up in the ‘game’; excited and involved, telling us ten-to-the-dozen what’s happening now, not entirely wanting to predict the final result but unable to resist a bit of speculation and hyperbole… All rising voices, factoids and oohs and ahs!

…but in fact, it’s the emotions (as throughout evolutionary history) that are the star players.

The fear of fear itself

From multiple sources and stimuli this week, a penny has dropped… as Franklin D. Roosevelt famously said one of the biggest things we fear is fear itself;

There’s a name and a proper medical definition for it: phobophobia. But there’s also a bit of chicken and egg about all this: which comes first – the feeling or the thought?

As a person who spends a lot of time in my own head, I’d concluded it was often the ‘thought’ that comes first. I’d assumed for a lot of things it’s thoughts which gets the fear cycle going; thinking of something going wrong or that could be painful, embarrassing, poverty-inducing or lethal for example. But now I’m not so sure…

A combo of a bit of mindfulness, and some very helpful prompting from someone posing the question – “Where do thoughts come from?” has had me pondering.

On one level it seems easy; thanks to our old friend Descartes. With ‘I think therefore I am’, Descartes has firmly planted in our minds that it’s the thinking that defines us; so it’s easy to assume it’s the thinking that comes first. But is it?

Lots of great thinkers suggest otherwise. Aristotle and Aquinas had us down as composites of flesh and blood and mind – and far closer to animals than pure ‘spirit’.

Mineral, Vegetable, Animal, Human, and Divine

So back to the question I’ve been asked: “Where are the thoughts coming from?”

The short answer is I’m not entirely sure; but what is increasingly clear is they are not all coming from my Cartesian ‘conscious’ mind. Lots of them come unbidden. They ‘well up’ from the subconscious. And today I caught one ‘popping up’ from a place of pure feelings…

You have to be soooo fast to catch the mind. It’s like running a precision scientific experiment, it’s all in the milliseconds… But, while cheffing up a beetroot curry this lunchtime – from nowhere I had a vague generalised sense of anxiety – and a millisecond later a thought popped up to help me explain it. And immediately the two become one and the thought becomes the ‘source’ of the anxiety.

But it wasn’t. I simply concentrated on the feeling – and both went away. There is no reason to believe the specific ‘thought’ I had was anything to do with the general feeling of anxiety. I was ‘feeling’ anxious that my precious Sunday was half over – but the ‘thought’ was about a specific work-related problem I’ll be back to facing on Monday. Related but independent. Correlated but not causally connected…

What if the arrow of causation is the other way around… what if most or all of my thoughts are triggered by feelings… two books I’m reading suggest there’s something in this.

The first, ‘Why Buddhism is true’ by Robert Wright, points out that our emotions and perceptions were shaped by natural selection – not to be accurate, but to spread our genes.

All emotions and feelings, Wright points out, basically come from the same thing an amoeba has – a primordial urge to ‘approach’ or ‘avoid’. Our fancy mental apparatus can post-hoc rationalise it all, and give them more subtle and sophisticated names; but they are just differently packaged composites of approach/avoid.

The second ingredient comes from The Power of Negative Emotion by Robert Biswas-Diener and Todd Kashdan.

Their argument is we need negative emotions not least to spur us into action.

Richard Wright’s point is that natural selection deliberately keeps us anxious; Biswas-Diener and Kashdan advise us to embrace and use that.

So today I slightly changed a mantra I have in one of my many lists of ‘things to remember’. It was:

Avoid fear as a motivator

And now I’ve changed it to:

Accept fear is a motivator

And why? Simply because it is; fear is a motivator, and avoiding it means avoiding pretty much everything.

The limbic system is way more powerful than conscious thought as a motivator – it has been keeping ‘all creatures great and small’ safe for hundreds of millions of years.

There’s no point trying to avoid fear, you just have to feel it; and then do something about it.

Goals + Agency + Pathways = Hope

A timely blog from the always readable Eric Barker brings us the science of hope.

Before his passing, Charles Snyder was a professor at the University of Kansas and editor of the Journal of Social and Clinical Psychology. His books are Handbook of Hope: Theory, Measures, and Applications and Psychology of Hope.

Barker tells us that Snyder defined the route to hope thus:

Hope is the sum of perceived capabilities to produce routes to desired goals, along with the perceived motivation to use those routes… According to the theory, people who are hopeful believe they are good at generating goal thoughts, creating effective pathways leading to goal attainment, maintaining agency thoughts to provide enough motivation for the goal pursuit, and handling barriers that arise.

After all, as Barker reminds us, right now:

You’re dealing with life and death, financial concerns, issues of justice, and the safety and sanity of those you love. We have to get all that back on track in a world where clear answers are less than forthcoming. Human nature is on our side but we have plenty of work to do. Planet ain’t gonna fix itself; grab a shovel.

And so:

We don’t need wishes. We need active hope. The kind of hope that comes from a good plan, one that you are confident you can execute.

But in the endless weekly grind of ‘lockdown’ and Covid anxieties, it’s hard to come up with a plan that feels up to task. It’s all either too wishful or too timid. So what to do?

It starts with the goals:

Goals + Agency + Pathways = Hope

When you have goals (knowing what you want) and agency (the drive to get what you want) and pathways (the ability to generate methods to achieve what you want), you get hope.

With this type of hope, you don’t wish things will work out; you know deep down in your bones they will. You never doubt it.

I’ve always rather hated setting goals… what if I fail, is this the right thing to be shooting for, will it be worth it?

After all as Barker says:

Asking yourself “What are my goals?” is an excellent way to make your mind go blank.

He advises getting specific:

List out the major areas of your life (“career”, “family”, etc.) and beside each one simply write “I want…” Then finish the sentence. Be specific…

No, even more specific…

Sorry, still not specific enough…

Don’t say, “I need to find a new job,” say “I’m going to spend one hour every morning job-hunting on LinkedIn and reaching out to contacts.”

Snyder says you want “Specific, growth-seeking, performance-based, moderately-difficult goals.”

We’ve covered the ‘specific’ part. What’s a “growth-seeking” goal?

The right goals for ‘right now’ forget hope for the applause of others, and focus on personal growth.

Snyder’s research shows:

There is evidence that people who set validation-seeking goals are more prone to depressive episodes and self-esteem loss than those who set growth-seeking goals (Dykman, 1998). Validation-seeking goals are strivings to prove one’s self-worth, competence, and likeability through attainment of a goal. In contrast, growth-seeking goals are strivings to learn, grow, and improve.

I’m pretty good at action (agency) and finding routes forward (pathways) but Barker helped me realise I could do with a clearer more positive goal right now. Not least given my first thought was the one Barker advised against – get a new job!

So instead I’ve worked on some ‘growth’ goals:

  • Practice forgiving myself and others for what’s happening at work,
  • Be curious; practice and learn new psychological techniques through conflict at work,
  • Take breaks several times a day to breathe, reset and be ‘mindful’,
  • Keep learning Italian and French, and
  • Keep learning more about psychology and neuroscience.

I still think I should get a new job though!

However, as chance would have it an email from Chris Croft dropped into my inbox today; reminding me to find some things to enjoy at work too… So I’ll be looking for laughter where I can find it, and for the opportunity to write and create at work this week, among all the other difficult things.

Both Barker and Chris Croft reckon you can’t be happy or hopeful without some written goals. I’ve concluded, especially when everything is going wrong, they’re probably right.

Hallelujah!

Bowling along a sunny street today, with the hound and my AirPods in – a couple of ribald thoughts came to mind. I smiled inwardly.

And then what should boom out via iTunes shuffle but Handel’s ‘Hallelujah chorus’

…And I smiled some more.

And he shall reign forever and ever

King of kings forever and ever

And Lord of lords

hallelujah

hallelujah

And he shall reign forever and ever

Forever and ever and ever and ever

Etc.

Stirring stuff.

And as I sang along in my head, I thought of my poor old ‘inner voice’ who I’ve been giving a hard time of late.

Ignored; in favour of mindfully contemplating my breath and feet and whatnot. Berated; for worrying and dredging up unhappy memories. Muzzled; from saying anything funny, spontaneous or inappropriate. Sidelined; in favour of endlessly listening to others, accepting their points of view (however unreasonable) and looking for common-ground.

My poor old inner voice feels a bit like King George III in the fabulous musical ‘Hamilton’, the under-appreciated autocrat to whom the people of America turn their back.

So, even though my ‘internal King George’ is a right old pain sometimes, I’ve decided to give him a standing ovation today.

Pompous, opinionated, selfish, self-absorbed, self-pitying, sometimes petty and childish and often wrong, my inner voice is thoroughly Hanoverian at times.

And like the Georgian era it can be bawdy and rowdy; but also rational, curious and enlightened.

So here’s to my very own internal King George! A day of appreciation is in order; and an internal reprise of Hallelujah with the obligatory standing ovation to boot.

Hallelujah was written for George II, who set the trend by apparently spontaneously rising to his feet to applaud it on its first performance – although possibly by some accounts more because of pins and needles, gout or the simple desire to stretch his legs.

A bit like the Georgian inner voice – always up to something…

Gazelle like?

A nice idea from Prof Mark Williams in the final podcast in the excellent ‘New Psychology of Depression’ series – think like a Gazelle…

Not because they are fast and agile…

Nor because they can evade danger…

Because sometimes they can’t…

But because of what happens after they’ve been chased…

They just get straight back to grazing.

The point here, is that a Gazelle’s amygdala fires ‘flight and fight’ just like ours…

But the difference is, once they’ve done fighting or flighting, guess what…

Straight back to grazing.

And this is the big idea. Because we have fancy things like a prefrontal cortex, language and the endless voice of conscious thought in our heads, when our amygdala fires we’re off to the mental races. The metaphorical cheetah has gone but we’re worrying about what it means for our future, worrying when it might happen again, remembering how terrifying it all was, and busy hatching a plan for how we avoid cheetahs for ever more.

Unlike the gazelle who is straight back to grazing.

I tried it today.

Grumpy, hungry, feeling ‘got at’ and like my morning had been taken away from me, I leashed the dogs and went for a walk. And listening to Mark Williams, I realised all needed to do was stop thinking about it all, and get back to mentally grazing – in my case simply enjoying walking among trees and new growth in the spring sunshine.

Instead of firing red amygdala…

…I found myself enjoying a park walk filled with the colours of spring.

There’s more to life than fight and flight; but you have to stop thinking to find it.

Mind the Gap

For some time, I’ve noticed that people at the top of them can drive themselves and whole organisations to anxiety, stress and overwork; seeking answers to problems which just may not have one.

In computation there are many ‘undecidable problems’ where any possible computer program may give the wrong answer or would run forever without giving any answer at all. A ‘halting problem’ is one where you’ll never know if the program would end. Some of the questions I get asked at the moment feel like these – decidedly undecidable.

Basically these are problems to which there may well be no simple or knowable answers. Finding the answer could take an eternity (and a mountain of work) or continuing to pursue a better answer misses the moment and makes the situation worse.

Computer science advocates ‘Optimal Stopping’; in essence stopping the analysis early enough to get a resource efficient, computationally efficient, ‘good enough’ answer.

The lack of ‘Optimal Stopping’ in senior folk is bad at the best of times. But with Covid-19 it’s a killer – if you keep chasing and asking more and more questions, you just dive deeper and deeper and deeper into the abyss…

So why do otherwise very intelligent, experienced and senior people do it? Turns out because the very apparatus that made them senior – spotting, sweating and sorting problems – ends up torturing them and others.

They worry and worry and chase and question, and expose bigger and bigger gaps between what is known, what can reasonably be done and the problems we have at hand. They’re trapped in a negatively spiralling perpetual motion machine. Because that’s what the mind is – it has an unlimited capacity to spot problems.

That’s perhaps a bit harsh on the mind though; in fact it’s only doing its job… It’s just trying to help us close the gap between where we are and where we want to get to. And this works beautifully for projects which have a start, middle and an end or which require getting from A to B.

I heard Kate Jeffrey explain in a super ‘Mind Bites’ podcast today how our beautifully striped hippocampus constantly encodes the environment, to help us learn, remember and get about effortlessly.

But where the problems start, are when we don’t know where we’re going or how we’re going to get there – or even if we’re on remotely the right road. Especially with the biggest problems of all: how to be happy and live a fulfilling life.

And according to Professor Mark Williams what works for ‘painting by numbers’ problems just makes things worse, when contemplating the complexities of your own self-portrait.

When we find a gap between where we are and where we wanted to be, the ever helpful mind starts trying to close the gap; by asking us questions and spinning at top speed to help us find some answers:

“Why am I sad, why am I failing, why do I feel bad, what can I do about it, how do I fix myself, how do I fix the world”.

Once the spinning starts it’s endless and exhausting. And it’s a major driver of clinical depression, the incidence of which has rocketed in the last 50 years, now commonly starting as early as 13 years of age. All of this and more I learnt in a remarkable series of podcasts from Oxford University on depression by Mark Williams and Dr Danny Penman.

It turns out – thanks to that stripy hippocampus – we are easily triggered into repeated patterns of thought by environmental cues. So much of what we think is triggered by our surroundings and situations. If you’ve been in a bad situation before, just being in the same place or context can flip you straight back into the same spin again. Even different types of music can do it – apparently listening to Prokofiev’s Russia under the Mongolian yoke from Alaexander Nevsky at half speed can make you blue in double quick time!

But as well as environmental cues being triggers, so are our own moods. We can trigger ourselves. When we feel sad we can rapidly connect with other sad memories, and bring back negative incidents. As Kate Jeffrey explained, incidents which were stressful are deeply etched and tagged by the hippocampus into our memories.

And this links to the Oxford podcast on treatments, which explains the reasons people who’ve had depressive illness can relapse so readily. It turns out it is less the ‘content’ of the negative thoughts (although these thoughts create the exhaustion which drives the downward cycle) but the combination of contextual and mood-based triggers, which can flip the mind back in time in an instant – and recreate the cycle of past fears and past incidents that mean you’re quickly spinning, spiralling and falling again.

So what to do?

It turns out that the key is to spot the pattern:

  • The mind finds a ‘gap’ between your actual state and the desired state.
  • The mind starts searching for answers and starts asking you questions.
  • You hear the questions as criticisms or further evidence of the gap.
  • You start to think the gap may be permanent, pervasive and personal – it’s lasting, it’s going to affect everything and it’s your fault.
  • You step up an energy level, as the mind tries harder to help you close the gap; and repeat; and repeat; and repeat.
  • Anxiety and low mood kick in; and the cycle deepens.

Given the mind works at the speed of light this can be very fast, very intense and very exhausting. The bodily organ which consumes the most energy is the mind. No wonder people burn out and fall flat on their backs.

William’s treatment – our old friend mindfulness meditation… The only way to stop the cycle is to quickly recognise it, catch it before it spirals and ‘observe’ the thoughts – to avoid getting captured by them. The inner voice is always talking (and in fact always trying to help) but like a critical parent or a demanding boss, it can’t stop itself. You just have to take a breath and let it pass.

That’s why I’m back to mindfulness meditation as of today. I’ve had Williams and Penman’s book Mindfulness for years, and used to listen to the meditations a lot in the early 2010s. But I didn’t know the science then. For anyone with a lively mind it’s the best defence against depression; and we all need a bit of help right now.

I’m looking forward to tucking into their free Coronavirus resources here.