Current BlogsThere are currently 34 new blogs available.
- Button your lip about anxiety
- Conflict is a gift to engage in
- Run your own race
- No dictator needed with assertion
- Be careful not to win the battle but lose the war
- NOT FRAGILE – WILL NOT BREAK!
- Help me make it through the night
- WASTE TIME AND TIME WILL WASTE US
- Don’t throw your career out with the baby’s bath water
- Tick Tock Biological Clock
- The Sky’s the Limit
- When you leave - you have to take yourself.
- Creating Yourself
- Free me from this prison!
- Be careful what you wish for
- Loss of Connection in Passivity
- Get bored with your anxiety
- How to mend a broken heart
- ‘Mental Illness’ or simply paying attention to symptoms?
- GETTING THE RIGHT PARENTING STYLE
I have often talked about the importance of stopping paying attention to anxiety mentations.
But I know from my 25 years of clinical work that many people don’t realise that this means not only stopping an internal dialogue with themselves about their anxiety (like ‘OMG! I might panic if I do that’) but also stopping any dialogue with other people about their anxiety.
So, to be clear, once you decide to embark upon quitting paying attention to your anxiety then that means that when others ask you how you are going you don’t respond with ‘Oh, not bad, but I’ve been a bit anxious lately’ or ‘I don’t think I could take that job – it might exacerbate my anxiety’.
Instead, no matter how you feel (which should not matter anyway because you’re not paying your anxiety-related ‘feelings’ any attention whatsoever) you say ‘great, thank you’ and then discuss constructive things you have been up to if probed any further.
It doesn’t matter how unsure you feel or if you start shaking, sweating, blushing or your pulse races because you’re not paying any attention to these physiological sensations either. You just keep right on engaging in conversation in a constructive way – no differently to how someone would behave if they had not a shred of anxiety.
If you start discussing the ins and outs of your anxiety with others you will be reactivating and consolidating the very neural pathways that you wish to eliminate. So, don’t do it. Resist the urge for that bit of reassurance you would otherwise hope to gain from others. It’s just not worth it.
Remember though, that others might probe excessively about your anxiety because the relationship has been based upon you talking about it in the past. Once you are no longer in the victim-role there may be a temporary lull in the relationship while you both find other things to talk about.
So be ready for this. Even if you are asked specifically about your anxiety, just say ‘yeah, going really well thanks’ and then move onto something constructive you have been doing. You can then follow up with, ‘and what about you? What have you been up to lately?’ With partners or very close friendships, let them know in advance that there will be zero discussion about any anxiety going forward.... read more
I often find in my clinical work that people view conflict and subsequent debate as negative, hostile and rejecting.
But nothing could be further from the truth. Instead, a recent large-scale study found that couples who freely argue, actually love each other the most.
So long as conflicts are handled kindly and respectfully (even if, very intensively) then they are gifts that provide rare opportunities to gain resolution. Without such resolution we cannot progress relationships towards depth and authentic closeness.
Conflict also provides us with an opportunity to hone our skills at debate. While this might seem trivial, learning to argue in an articulate and logical manner is crucial to operating as an assertive free agent and ‘finding our voice’ in this big, noisy world.
But there are also some other important gains to be found. For example, when we argue, we demonstrate to others that we care enough about the relationship to struggle for solutions rather than just withdraw into indifference.
We also clarify and identify what we stand for (what matters and what does not matter) which helps us build a strong identity or sense of self.
It also teaches others that we need to be genuinely persuaded and that we will never be a pushover, which helps earn the respect of others (a crucial element of any relationship).
Moreover, we demonstrate to ourselves and others that we are strong, resilient, non-fragile and that we can handle the full force of arguments being fired at us without having to be treated with condescending kid gloves. We learn to stand our ground (in a kind and open-minded way) and not be intimidated.
Learning to debate also helps ‘non-talkers’ become fully participating members of any group or within a relationship. Finding our voice through argument helps stop the passively resentful behaviours of sulking, meanness, and withholding that tend to arise from feelings of victimhood and lack of input.
Needless to say, all of this extends our brain power, forcing us to think fast and on-our-feet while developing better logic and reasoning skills with better articulation of arguments. So, don’t delay, start debating today!!... read more
A huge mistake I have often seen in my 25 years of clinical practice is people making themselves miserable looking around at what others achieve and then paying attention to bitter, envious or self-hating mentations.
Remember, the more we pay attention, the more we instruct our brains to build neural synapses specifically devoted to these (unwanted) themes, ironically making them a bigger and bigger part of our mental experience. This is how people become bitter, envious or self-hating - none of us start off this way.
Instead, try to run your own race in life. Decide the goals YOU want to achieve and then set about systematically achieving them, irrespective of what others are doing. In other words, back yourself and run your own unique race.
Of course, it is still important to stay connected to new developments that progress your ideas. However, this can be done without paying any attention whatsoever to the unwanted themes. Constructively working with others, talking and reading about new developments in your area are great ways to stay connected, cutting-edge and relevant.
If your focus is squarely on running your own race, any ideas you encounter from others are immediately related to how YOU could utilise them in your own specific agenda. The focus is never on envy, bitterness or self-hate – it is always on running your own best race in whatever way works best for you.... read more
People who overuse compliance as a communication strategy are often very well liked. They appear relaxed, calm, friendly and kind and they can frequently progress quite well in their careers because of these attributes.
They are the sort of people who are often described as ‘my rock’ because they don’t make waves or contradict, and their apparent calmness soothes others who may be more agitated when dealing with the world.
But this is the problem: it is other people who are dealing with the world. Compliant people are primarily withdrawing from the world, usually because of their ‘fear of conflict’ with others should they come forward to honestly interact and say what they ‘really’ think.
The difficulty for compliant people is that to be able to function (while being withdrawn) requires finding other people who are willing to go forth and do your bidding; engaging with the wider world on your behalf.
To do this, compliant people most commonly partner in their intimate relationships with people who overuse aggression as a communication strategy and then hope that the aggressive person will negotiate, agitate and protect their interests.
Of course, this is a risky strategy at best and downright dangerous at worst – since it kind of relies on a benevolent dictator. Yet we all know that dictators can be terrifying (see image above).
While compliant people have been busy withdrawing and disappearing under the radar, they have never learned to calmly argue and persuade others of their views. Instead at times of potential conflict compliant people tend to go quiet and passively resist, blocking any undesired outcomes.
This frustrates others (who may then become angry and frightening) and stops compliant people from ever really defining and truly ‘knowing’ themselves, as it is mainly through logical argument that we define what we stand for or what we stand against.
In contrast to either compliance or aggression, people using assertion as their main communication strategy would know that it is never too late to learn to argue! They would come forward in a friendly manner (and not withdraw) while calmly and open-mindedly discussing issues of conflict with others.
This provides vital feedback to themselves and others in defining exactly what values and views matter. At the same time, it sets early limits on other people’s behaviour (by indicating they are not a pushover), while still maintaining a friendly and permeable basis for interaction.
Most importantly, assertion puts an end to needing a dictator (even a benevolent one!) and allows direct, unfettered access to the world that is calm, logical and empowering.... read more
Many people who are practised in using aggression as a communication strategy get a long way in work and life. This is because they are often highly motivated, proactive people who adopt a direct ‘can do’ approach and, unlike people who use compliance as their main strategy, they are not passive in going after what they want.
But the biggest risk this type of profile faces is pushing for outcomes without first making sure they have genuinely persuaded others to come on board with them. They mistakenly think when others nod and say ‘yes’ that this means it is a given, whereas others may simply be indicating that they are open to the idea, willing to listen or have partial agreement.
Fundamentally the reason this happens is because people who over-use the aggression strategy have almost always been bullied in childhood and have responded (usually in adolescence) by learning to stand up fiercely with all guns blazing towards the perpetrator.
Despite this bravado, it may surprise you to know that aggressive people are underneath, terrified of conflict. This is because they fundamentally believe they will never get their preferred outcomes in life UNLESS they apply angry, escalating, winner-takes-all tactics.
This leads aggressive people to often use the one-punch knockout approach on their opponent rather than soft, lengthy, rational persuasion where outcome is based on the merit of the argument. Deep down they don’t believe they can persuade. As they see it, they must decimate the opposition before the opposition decimates them.
In contrast, people who use assertion as their main communication strategy, never see others as the opposition. Instead, they view all parties as being on the same side but with a problem to solve to the satisfaction of all parties.
In other words, until the solutions are win-win for everyone involved then the process is not yet over. This reduces fear during negotiations as there is an ultimate assumption of fair and equitable outcomes for everyone. (Even if this is not the case, it is best to operate on this assumption.)
Assertive people are also very careful to ensure that others are genuinely persuaded and will ‘own’ and commit to any solutions. This is because they know that if they ride roughshod over others it will inevitably result in lack of commitment, stubborn resistance and usually sabotage and trench warfare.... read more
One of the most common mistakes of parenting is treating children as though they are fragile and cannot cope with difficulty. It is a form of over-protection that often occurs by parents who have been bullied themselves in childhood and who are determined to never do the same thing to their own children. Instead, these parents flip to the opposite side of the coin.
While it comes from a good place, over-protection sadly does almost as much damage to children as beating them on a regular basis, as it instils the same foundational negative assumptions on which children then build their brains.
For example, if you regularly beat and bully children you teach them that the world is a dangerous place, that other people will be hostile and that they are powerless and to do anything about it. If you over-protect children, you teach them that there is a dangerous world and that there are hostile people out there (both of which they need protection from) and you teach them that the reason they need protection is because they are powerless to sort it out for themselves.
In the longer term, these negative assumptions then often result in exacerbated threat awareness, low self-esteem and fears and doubts about one’s ability to deal effectively with challenges.
In contrast to this, it is important for children to meet with the real world and not be protected from it if they are to build great resilience.
Sure, children and teenagers need discussion and guidance from parents about complex and difficult issues when they have not encountered them before, but these things teach them excellent problem-solving skills and a sense of agency and mastery when they successfully sort problems out.
It is important for parents to simply ‘expect’ children to cope well with both challenges and adversity and generally they will.... read more
People often think that the key to successful long-term relationships is exciting, mind-bending and contorted sexual positions with sex toys and skimpy underwear.
In reality, few things could be more alienating and devastating for a relationship and nothing could be further from the truth.
The real key to staying in love with your partner over the decades (and becoming more and more ‘in love’ over time) is great conversation that sometimes leads to friendly, chatty, co-operative sex – not so different to sharing a great meal together! Mutual and simultaneous orgasm pretty much always assumed.
But this type of love is not so easy to come by. It requires a willingness to see your partner as a real living human being and not an object to be bent into shape, derided or subordinated. It requires seeing ourselves as on the same side (never as ‘the other’) so that success for our partner means success for us. Central to this relationship is genuine equality and kindness and it involves being willing to share ourselves warts and all.
To achieve it, we must be prepared to talk about the everyday things (like the shopping) and the hard things (like our conflicts and embarrassments) before, after and even during intimacy. We need to have the courage to share many of our thoughts, even the unacceptable and conflictual ones and certainly all the brilliant ones (!) so that our partner can truly ‘know’ us.
This genuine closeness gives us a very best friend who we can totally trust, and it helps us make it through the night during the times (we all experience) of fear, doubt, fragility and agonising human suffering.... read more
When we are young we think we have endless time and we are often told that we ‘can have it all’.
When we believe that our dreams are going to fall into our laps, it is easy to waste time on dead-end jobs and dead-beat people.
But ask any 80-year old how fast their life went by and they will tell you that it felt like they were barely getting started and then it was all over – their life had flashed by in the blink of an eye.
In my work at the Smart Therapy Centre, older people often reflect that they wish they had been more proactive and less passive. They wish they had single-mindedly gone after their own agenda and grabbed more opportunities when they presented themselves instead of trying to fit in, conform and please other people.
Part of the solution to this problem is understanding that we have our own unique set of cards to play in life, so we need to keep our focus on our own pathway and stop wasting time looking at what everyone else is doing.
We also need to get started early. In many cases it doesn’t so much matter which career a young person chooses but that they choose one and get on with it FAST, rather than spending most of their 20’s leisurely ‘finding’ themselves.... read more
Having a baby can be a wonderful and joyous experience for many people, but a word of warning.
In my work at the Smart Therapy Centre, I have noticed over and over again that women will often suddenly decide they want to get pregnant when they are feeling scared and ‘stuck’ in their career with no clear way forward.
Rather than sort out the work strategy, women often go for the society-pleasing option of getting pregnant. The timing is generally not a coincidence, although women are usually unaware of this.
While having a baby can be a fantastic experience for women - the pleasure can also easily wear thin.
The reasons for this lie in our history. There were two major changes that occurred in the 1960’s that essentially led to the massive liberation of women in Australia.
The first, was women being able to control their fertility (‘The Pill’). The second, was increased availability of paid employment and legislation that ‘allowed’ married women to return to paid work.
As soon as married women had their own income they immediately started leaving unhappy marriages. Until then they had often been forced to stay and ‘endure’. Following these changes, for the first time in history, more women left marriages than men!
However, take away either or both changes and women are in deep trouble.
I see this all the time in my clinical work: when women get pregnant and have young infants it is often very difficult for them to return to paid employment and once they lose their income they often (unintentionally) lose leverage and bargaining power that they previously enjoyed in their relationship.
When women lose income power, they suddenly feel like they have to ‘ask’ for money which is now doled out at his discretion. Women are often doing much of the drudgery work at home (which can lead to them feeling like servants) while he is able to keep interacting with work colleagues. The romantic dream of having a baby has suddenly turned sour.
What I observe in my work; is women losing confidence as they lose their work and social skills, while he is continuing to build his skills (having usually resolved any ‘stuck’ points in his career). These women often tell me they have nothing to talk about with other adults apart from ‘nappies and housework’.
As a result, they can easily become isolated in the home, disempowered and afraid that they can no longer say ‘no’ to sex or he will become authoritarian with the money - so they ‘endure’. With time, she can easily become more and more down-trodden, miserable and complaining and he loses his respect for her and gets meaner and possibly cruel. A vicious cycle of inequality resembling that of the pre-1960’s emerges.
This is a pattern that I have observed hundreds of times in my work and it is heart-breaking to witness it still in current years. There are ways around it, but they must be well-planned and they usually require (unsurprisingly) equal time-sharing with the baby, reliable child-care, a quick return to work and the re-instatement of skills, income and the power that goes along with paid employment.
So, next time you’re thinking about having a baby, examine your motives carefully just in case they are really about feeling ‘stuck’ in your career – because (trust me) things can get a hell of a lot worse very quickly!... read more
In my work at the Smart Therapy Centre I have often seen women who can hear their biological clock ticking but have not yet formed the relationship in which they would like to raise a child.
This can frequently lead to the missed opportunity of having children. Now I’m not for a moment saying that reproducing is everyone’s cup of tea, and in fact, many people would argue that there are lots more important things to do in the world. However, if you are keen for a little one to come along then please don’t make a common mistake.
From what I have seen in my work, this error is that women take too long to ‘cut to the chase’ in each relationship they enter. Instead they beat around the bush vaguely hinting at things like commitment, marriage and children, as though they are scared they will frighten their partner away.
Yet, usually the complete opposite is true. Wishy washy unassertive people struggle to command proper respect from their partners who tend to wipe the floor with them and never feel persuaded to commit in any meaningful way.
This means years can be wasted only to find out that he is not even slightly interested.
Instead, if you want commitment, marriage or children then say so clearly and be prepared to argue the case openly and early in the relationship. If the issue cannot be resolved satisfactorily through rational discussion (where either you change your mind about children or he changes his mind) then move on FAST! If all things fail, be proactive and stop waiting for the handsome prince to kiss you awake and instead get yourself donor sperm and raise the child on your own.... read more
People often talk about not setting high expectations in case people fail to achieve their goals and then end up feeling badly about themselves. This especially occurs with children.
In particular, parents commonly over-praise their children and reward them for very little productivity, to ensure no harm occurs to their self-esteem. Likewise, teachers are often careful, especially when working with kids from difficult or under-privileged backgrounds, to handle them with care as though they are ‘fragile’ and their self-esteem will otherwise be irreparably damaged.
However, as a clinical psychologist who has worked with thousands of people, my experience is very different. In my work, if I want people to do well, I tell them that I expect them to do well and show them a clear pathway to achieving their goals. The higher my standards, the better they perform.
This is similar to the high expectations seen in elite schools, colleges and universities which simply ‘expect’ their students to become the next generation of leaders in our country.
On the other hand, under-privileged students or children from difficult backgrounds may be told the rhetoric that they can ‘have it all’, but this is rarely demonstrated to them by expecting them to perform at a highly competitive standard. What’s more these children are often handled as ‘fragile’ which makes them grasp early on in life that they are somehow defective and could easily break under the slightest pressure.... read more
I’ve noticed over the decades in my work at the Smart Therapy Centre that people are often very quick to decide to leave a relationship.
While there are times where it is definitely right to leave (for example, when there is the slightest inkling of violence), there are also times where people leave normal but difficult relationships prematurely or without sufficient self-reflection.
This is probably because when things get hard we are all inclined to want to flee the situation and it is easy to see our partner as the problem that must be escaped.
But if we reflect more on any problem we encounter in a relationship, there are ways in which we are both contributing. For example, one person might be passive and sulky and never talk about or raise conflictual issues that desperately need to be sorted out. Equally, the other person may be getting angry and yelling about these issues, but because of their escalation they are cutting off opportunities to calmly sort through these valid issues. Both people are contributing to the lack of good communication and both people need to change to rectify the situation.
When people just leave (and take themselves), it often results in them simply repeating the same patterns in every new relationship embarked upon. When we locate the problem as being primarily ‘outside’ of ourselves (the ‘fault’ of our now ex-partner) then we continue with our own dodgy behaviour. Of course, when we behave the same way then we are likely to evoke the same response in other people, setting up a predictable pattern of repeated relationship breakdown.
It is not until we realise that we must stop emphasising the failures of others and instead focus on changing our own contributing behaviours that we can truly liberate ourselves from the misery of the failed-relationship roundabout.
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People often think they are ready-built. No changes thank you! Completed at birth. Reflecting this thinking, we see that our society is full of clichés like ‘you should love me for who I am’ or ‘I just need to love myself more’ or ‘this is me, if you don’t like it then leave’. These expressions assume an ‘intrinsic’ self (often claimed to reflect individual genetic difference) that we are born with and which is fixed or unalterable.
The problem with this view is that it leaves us powerless to influence both ourselves and others. You cannot change what is set in concrete. It supports stubborn resistance. It supports the idea that we lack control over our behaviour ‘this is just who I am so lump it’ as though our genes can somehow override us. Most importantly though, it is highly unlikely to be true.
In reality, our genes or any intrinsic ‘self’ has very little to do with how we behave, especially given that humans are 99.9% genetically identical to each other (yet we are not all behaving the same) and we share many of our genes with bananas (about 50%) and moreover we humans have fewer genes than your average banana!
On the other hand, what humans do have is an incredible capacity to learn and build our brains in-the-moment, based on what we learn. In fact, our entire personalities are likely created simply by what we have paid attention to, learnt, remembered and habitually practiced over and over in our day-to-day behaviour.
This means that our personalities are largely voluntary! Even when we are very old we can still change ourselves. We can all create improved (or deleterious) versions of ourselves whenever we think it necessary.
For example, if we like certain aspects of ourselves (like our friendliness or skills at dancing) then we can make sure we pay more focussed attention to those parts and practice them more in our behaviour.
Alternatively, when we don’t like certain parts of ourselves (like being anxious, angry or food-obsessed) then we can decide to slip these unwanted mentations straight out of our attentional focus and not practice them mentally, instead shifting our attention onto an activity we want to strengthen in our brain (like remembering dance steps). Very soon, our dance steps become a larger and larger part of our mental experience whereas our anxiety, anger or food obsessions become smaller and smaller until we lose awareness of them altogether.... read more
All of us are born into an imperfect world.
The brain each of us builds will reflect exactly that imperfect world in which we find ourselves. Our brains can only build synapses for and learn the things to which we are exposed. None of us are exposed to all the right knowledge and often what we are exposed to (and learn) is completely wrong.
Therefore, we all build an imperfect or incomplete brain, and although we may be reasonably smart we all have our blind spots: limits to our rationality.
Think of it like being in a prison cell - our limitations keep us ‘stuck’ inside the bars and we have not yet learnt our means of escape.
We try to help ourselves, but we only have one brain. We are not sure what parts of our brain are helpful and which parts are the problem. It’s hard to think outside of ourselves.
In these circumstances, it seems to me that we need to find ourselves a partner in crime, someone who holds our true interests at heart. Someone who loves us and desperately wants to help us escape. A brain outside our own brain, just as we can be a brain outside of theirs.
But this will not be an easy path. Our partner will have to go to battle with our errors and self-lies even though we hold them all as self-evident truths (after all, that’s why we’ve been doing them for so long).
Our partner will have to argue, critique, fight us to the death (a sign of true love!) to shift us from our old, entrenched habits to help free us from our prison.
From this perspective, true love is more about fiercely but lovingly battling it out and less about blandly living happily ever after, without any hope of release.... read more
Often aggressive people partner with compliant people, and they think they have it made. They get to choose their favourite restaurants or movies and they get to behave badly without a quibble of objection. A toddler’s paradise. What more could you want?
But then the boredom sets in. Nothing coming back, a bit like being in a relationship with yourself. Lonely … ☹
What’s more, over time, ‘no limits’ tends to bring out the worst in people. It often leads to shabby, anti-social and even appalling behaviour. This is not because of being a bad person but because when there’s no sign saying ‘keep off the grass’ we’re simply inclined to walk on it. Maybe even trample it.
When all is said and done, I am sure that the best thing we can wish for in a partner is someone who is our true equal, and has the mental fortitude to help us navigate the darkest moments of our lives.... read more
People often mistake passivity or being ‘laid back’ for being nice, relaxed and well adjusted. In my line of work in clinical psychology though, being passive is one of the hardest profiles to ever change and improve.
It usually results from being bullied in childhood and then forming some type of an alliance of passivity and compliance with the perpetrator (rather than going into open opposition or warfare against the perpetrator which would result in a more overtly aggressive profile which, BTW, is a much, much easier profile to change).
The passive profile is particularly hard to change because passive people disengage and retreat into themselves when any pressure is applied for change. They will often say ‘yes’ ‘yes – I’ll do that’, but then they dig-in and stubbornly resist making even the slightest change. Week after week, month after month and year after year they fail to come forward to connect and be influenced by others, thereby continually failing to progress.
When we retreat and disengage we fail to pay attention, we retract and enter our own little parallel world where we are not subject to the normal engagement and learning rules whereby we can be influenced by others. By saying ‘yes’ we simply pretend to agree and therefore temporarily side-step any conflict and it is conflict that is terrifying to passive people.
Yet by withdrawing into ourselves we break with any meaningful connection with others. We drift off into infinity – lost in the silence of space; all alone and out-of-reach of any human assistance. This retreat is a desperate and isolating strategy. We cannot hear screams in the vacuum of space.
Over time, we can practice this withdrawal strategy more and more, and at the slightest sign of conflict we retreat into our isolation. We cannot learn and improve if we fail to pay attention. We cannot pay attention if we withdraw our motivation to come forward and authentically engage with others in open discussion. Passive people simply appear to engage to get others off their back and to avoid any possibility of conflict.
Unless we decide to come forward and take the risk of conflict, rejection and hostility from others, we will go through life stuck, repeating the same senseless patterns of behaviour and creating the same predictable lose-lose outcomes.
This withdrawal habit may have started a long time ago, but it doesn’t have to keep going. We can always make the decision to stop any behaviour we choose. After all, who cares if someone hates or rejects us – we can all live with that – we don’t have to keep on retreating at the smallest sign of upset. In order to learn just how tough we really are, we have to move forward into the firing line, learning to think on our feet and flexibly solve problems and even when we do get hit from time to time, it teaches us that it doesn’t hurt that much anyway.
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Often when I see anxious people they are amazed to realise they can simply decide to stop paying attention to their anxiety and then it will slowly go away, as the synapses devoted to their anxiety themes break apart when they are no longer utilized via paying attention.
But what is also a surprise to many anxious people is that they do not have to engage in any mighty struggle against their own brains, in order to stop paying attention to their anxiety mentations.
In fact, the way to achieve zero attentional focus on anxiety is to show complete disinterest and boredom towards any type of anxiety mentation (like sensations of increased heart rate or shakes or sweats; or emotions of dread or fear or horror; or thoughts like ‘OMG! What if I collapse’; or images like picturing themselves on the floor collapsed; or memories like recalling the last few times they panicked).
As soon as any anxiety mentation pops-up into consciousness, all you need to do is softly and effortlessly brush it away out of your attentional focus as though it is a slightly irritating puff of smoke in your vicinity and as if it holds absolutely no interest for you whatsoever and is in fact quite boring and over-rated.
Then simply move 100% of your attentional focus onto something far more interesting (like a crossword or sudoku puzzle or some mental maths, a book, a vigorous conversation or onto talkback radio) and then immerse deeply and completely in this fascinating activity.
When the anxiety mentation tries to pop-up again, then repeat this process and the anxiety very soon (within a few days) pops up less and less frequently until it barely bothers to pop-up at all after a couple of weeks.... read more
I was at a meeting last week and someone asked me if I had any tips for mending a broken heart.
I replied that one aspect that was important was realising that, as humans we all have the capacity to cut-out our emotions when needed. This is because we have an enormous rational frontal brain and an older, smaller prehistoric ‘alarmist’ brain that we can choose to ignore and over-ride as required.
This gives humans huge flexibility – when we are really distressed we can still function effectively, completely ignoring any emotional upset. When necessary, with our huge frontal brain dominance we can also make decisions that might be highly empathic or brutally cruel depending on our circumstances. This capacity allows us to survive horrific circumstances like concentration camps, wars and extreme brutality. We simply cut out our distress, remove it from our attentional focus and push on as if it never occurred. A wonderfully empowering survival skill in terrible times!
However, my answer about mending a broken heart was incomplete. When we have a broken heart, we are not usually in an extreme situation. While we can obviously pull out this strategy when it is helpful, it is also important to remember that one of the very best ways to heal a broken heart is to calmly reflect upon our own contribution, take full responsibility for our part and decide next time to do it very differently.
As strange as it sounds, owning our own contribution and taking responsibility is incredibly healing – it works like nothing else!
Without taking responsibility, people can often fester for decades in cycles of anger, blame hostility, collapse and powerlessness without ever learning the role they played in the break-up. As a result, they never learn to solve the problem or learn to do better in future relationships. It is understanding our own role that ultimately heals us.
Just to take a simple but very common example: often when people have come from difficult backgrounds they are afraid to deal openly with conflict and resist arguing fully for what they believe in and instead just cave-in, comply, accommodate or stay silent (withhold). This means these people never properly share what is going on in their heads with their partner, especially the less acceptable stuff.
Sadly, this can so often be a long-term losing strategy. It means their partner never really gets to know them at a deep, ‘warts and all’ level and when you only know someone superficially it is hard to stay in love with them because there is nothing real to hold onto.
Also, when people fail to stand up for their beliefs it is hard to command respect from your partner and without respect relationships often mess-up badly or fail altogether.
Reflecting on these sorts of mistakes and then learning from them and deciding to do things differently are ultimately our best tools for improving our current and future relationships and for genuinely healing our hearts.... read more
In my Smart Therapy Centre, I notice that when people get anxious they often pay attention to their anxiety thoughts because they are worried that the dreaded anxiety event might happen if they are not vigilant.
For example, if someone is anxious about having a panic attack they will continually pay attention to any sensations, emotions, thoughts, memories or images that might suggest a panic attack could be imminent.
Unfortunately, paying attention is the exact opposite of what we should be doing in this situation. This is because, paying attention tells the brain to do exactly what it has evolved to do. That is, paying attention to our anxiety, signals to the brain that we want to build new synapses specifically devoted to our anxiety theme, so we can learn, consolidate long-term memory and retrieve that anxiety information more readily.
Paying attention is great if we want to learn maths, geography, music or a language but it is not good if we want to get rid of anxiety. The more we pay attention to anxiety, the more we inadvertently hook into our normal, but very powerful human learning cycle, thereby creating thousands of new synapses that over time make anxiety a larger and larger part of our mental experience.
If you want to get rid of anxiety you must show complete disinterest in it and completely take it out of your attentional focus.... read more
Recently we had an 8-year-old child at our Smart Therapy centre who pushed her mother over onto the floor and was kicking her in the head. The mother curled up and cowered on the ground.
The shocked therapist instructed the child to stop and sit down immediately. The child then proceeded to tell the therapist that she would tell child protection that she was being abused if any action was taken to curtail her behaviour. This is not the first time we have seen children like this one. It is becoming increasingly common.
In earlier times this behaviour would be unimaginable. The dominant parenting style then was authoritarian: children were expected to obey their parents without question. At best this parenting style was a benign dictatorship. At worst it was a reign of terror.
We have now swung to the complete opposite. The dominant parenting style now is permissive. Parents are anxious, guilt-ridden and desperately seek the approval of their children. At best this style creates rude, sulky children who treat their parents like servants. At worst it creates narcissistic and violent children who go on to become dangerous adults.
Ironically authoritarian and permissive parenting styles have much in common. Both are part of the aggression-compliance framework, which I wrote about in last week’s blog. And both lead to dysfunctional lose-lose outcomes once children hit the real world.
The optimal parenting style is authoritative, which is consistent with the assertion framework. An authoritative parenting style neither bullies children, nor seeks their approval. It provides clear authoritative guidance with consistent consequences, directed towards the long-term welfare of both parents and children.
In circumstances such as the one described above, the 8-year-old child is not strictly the problem. She just needs authoritative parenting. It is the parents who need to attend the centre to learn the nuts and bolts of how to parent their child in an authoritative manner.... read more
Archived BlogsThere are currently 10 blogs available.
- Smart Therapy: Overcoming the anxiety disorders by redirecting prefrontal voluntary selective attention (PVSA)
- Sure, we need to talk - but more importantly - we need to argue
- Global Self-Condemnation versus Specific Self-Critique
- Distress Intolerance
- More types of thoughts to take off your mental repertoire
- Even more on mental control
- More on Mental Control
- Developing Mental Control Over Psychological Symptoms
- Some neurological aspects of anxiety
- Some thoughts about coming from a difficult background...