Anti anxiety

Sian Beilock

Writing has been shown to replace ruminating. Ruminating is generally thought of as the mental activity devoted to replaying past traumatic experience. It is a well-known contributor to clinical depression. That’s why writing workshops are often included in the treatment of depression. However, ruminating over future events, such as taking a high-stakes exam or something, can be equally disruptive. In this case, ruminating often leads to “choking” where students perform more poorly than expected given their skill level, especially when there are large incentives for optimal performance and negative consequences for poor performance. University of Chicago Psychologist Sian Beilock has found that the simple act of writing about anxiety can significantly reduce students’ chances of choking, especially if it’s done just prior to test-taking [link]. She says that when students are able to express their fears in writing, they’re given the satisfaction that they’ve dealt with them enough to move on and stop ruminating over them. This, in turn, releases space in working memory ..making it available to work on the task at hand.

Reception

In 1998, psychologist Arthur Graesser examined the real-time components of speech and reading comprehension. See [Einstein’s Dreams]. Components of comprehension include things like ‘syntax parsing’, ‘semantic processing’, ‘unexpected event-handling’ and ‘resolution’. They can be measured in milliseconds. Using an interactive computer-presentation, he recorded the time students spent at each component-step. Sort of like a reaction-time study. What he found was counterintuitive. Comprehension scores were actually higher for students who took longer to process the semantic and unexpected components of a narrative. Students who spent less time performing these tasks scored lower. On closer examination, he found that they were interpreting events way too fast to derive the most likely meaning. Neglecting these early steps also put them at greater risk of misunderstanding whatever happened next. What this tells me is that receptivity and a sense of wonder are far more important than coming to the most expedient conclusion when following what another person is saying.

Social perception

I have a theory. An awful lot of what we find ‘attractive’ is determined by what we see our peers paying attention to while we’re growing up. I mean during the formative years of 13 to 29. Experts in human development call this a ‘cohort group’. So, to express my theory another way: Our social perception is determined by the cohort group we belong to. For example, the cohort group that came of age after World War II (during the fifties) had greater respect for people in authority and admired commanding-looking leaders. They elected a war hero for president. Larger-than-life actors like Sophia Loren and John Wayne captured their imagination. They also valued conformity. That’s why affluent-looking crooners like Frank Sinatra and Dean Martin sold millions of records. However, the cohort group that came of age during the Vietnam War (the sixties and seventies) had lost respect for heroes and people in authority. Their attention turned more toward realistic-looking actors like Mia Farrow and Jack Nicholson ..as well as less affluent-looking musicians like Bob Dylan and the Rolling Stones (although they’re certainly affluent now). I hear evidence of this almost everyday. People of my father’s generation tell me they don’t find present-day actresses as appealing as the bombshells of the fifties. They say things like: “Hollywood just doesn’t make ‘em the way they used to” and point to reasons like “Today actresses suffer from mediocrity and over-exposure.” However, from the perspective of someone in my cohort ..that’s exactly what makes them appealing. What they call over-exposure ..I call peer-attention. And what they interpret as mediocre ..I see as realistic. That’s why I find actresses today equally, if not more attractive than actresses of the past. But hey, don’t take my word for it ..the film industry banks on it. The target group for moviemakers used to be people between the ages of 13 and 25. Not anymore. It is now people in their forties. They are less likely to stay at home playing X-box ..and they prefer watching movies with actors from their own generation. That’s why now, more than ever .. the screen-life of an actress lasts well into their forties and fifties. Look at the successful careers of Meryl Streep and Julianne Moore. Which brings me back to my theory ..greater realism equals greater appeal to moviegoers of my generation. Either that or I could say: “Hey, Hollywood must not have built ‘em to last in the fifties.” Or some such bull shyte.

The advantages of ADD

The kind of focused attention ordinarily required in a classroom is not all that helpful overcoming obstacles outside the classroom. A wider focus of attention, which is usually associated with ADD, is actually more adaptive according to neuroscientists John Kounios and Mark Beeman [link]. And from what I’ve seen, I believe it ..! They found that when students are more receptive and open to distraction, they do better navigating a computer-simulated labyrinth than when they are focused and blocking out distractions (as seen on an fMRI). Students actually see and hear more .. finding their way faster by heuristic than by analytic reasoning. In other words, discovering relationships between vague and loosely connected information was more advantageous than step-by-step analysis.

I found the same thing to be true once while I was applying for a home loan. After obtaining the 1st mortgage ..I was looking for a bank to help me with the down-payment. After three banks turned me down because they considered this ‘risky’ and ‘somewhat irresponsible’ ..I sat on the beach, got over the feeling that I was ‘risky’ (and somewhat irresponsible) ..and pulled together the real reasons why. They had nothing to do with my ability to meet my obligations. It was not a personal failing on my part but a circumstance of the recession (i.e. time required to find a buyer for my prior home). When I put this and other reasons down in a letter-of-explanation ..the next bank understood intuitively and, with just a couple of questions ..they approved my application.

Quality of understanding

“The meaning of a sentence is derived from the original words by an active, interpretive process. The original sentence that is perceived is rapidly forgotten and memory is for the information (meaning) contained in the sentence.” [Link]

For years, neuro-linguists have studied what remains after we hear somebody speak. What they’ve come up with is something that resembles a three-dimensional network inside of our head. The network is made up of propositions (coded events), scripts (a sequence of coded events) and associated images and feelings. Although part of the network is constructed from the original sentences ..most of it is supplied from the past experience of the listener. What we come away with is a feeling of resonance and familiarity, based largely on our own beliefs and experience ..and not necessarily the meaning intended by the speaker. These finding are consistent with the construction-integration model for narrative comprehension proposed by psychologist Walter Kintsch [Link]

Narrative space

Proceedings from the Symposium on Extraterrestrial Psychology

Dr. Latimer: Language is nothing more than a stream of symbols that signify nothing until we recognize something we might have either seen or heard before, and look up it's meaning in our mental dictionary. In a plurality of worlds, without a common store of experience that comes from shared culture, efforts at communication may be an exercise in incomprehensible gestures. Verbal communication is the manipulation of symbols to which meaning is assigned by culture. An important point to keep in mind my friends is that the events experienced by members of a culture over time are what make up the narrative thread of that culture.

Dr. Zhavern: When we look into space, we don’t see things as they are. What we see is a single narrative thread winding it’s way through the cosmos ..a cosmos that may be shared by narratives other than our own. However, to it’s participants ..each narrative looks like the only cosmic game in town. Like language, we skew space to resemble something we’ve either seen, or heard before. It’s the only way we can come to grips with it.

Dr. Orloff: I think human consciousness is a fragmented and unstable process. It creates rapid models of counterfactual worlds inside the brain for things it cannot observe ..but only infer. The brain keeps track of these different versions until only those that contribute to narrative coherence receive sufficient signal strength to survive while those leading nowhere dissolve into noise ..and disappear into non-narrative space .. in an instant.

Dr. Pangloss: I think consciousness is made up of searchlights, projected from different mental versions of the world we create. They eventually converge to form concentric circles in the brain that illuminate the focal points that contribute most to narrative events, and fade rapidly at the periphery with fewer contributing points until things go black somewhere around the edges of non-narrative space.

My feeble brain ( hasn’t got a clue ): Are you saying that the narrative threads of extraterrestrials aren’t likely to uncoil very closely to ours ..(?)

Extraterrestrial psychology

Astrophysicist Gregory Benford says we need to consider extraterrestrial economics when looking for signals from outer space. He suggests SETI narrow down its search to what we can reasonably expect extraterrestrial to achieve at such great distances ..assuming they’re not omnipotent. I applaud him for his pragmatism, however I think we also need to consider extraterrestrial psychology if we are to expect a reasonable chance of successful contact. Otherwise, I don’t see how we hope to achieve any kind of meaningful communication. Since we have no basis from which to conceive of the extraterrestrial mind, I think we have to start with something we can observe ..and I believe that would be us.

Psychologists already know that rational thought is a spatio-temporal process. It’s powerful but limited to weighing evidence about the physical universe. Other-worldly experience is out-of-scope. I believe this would also apply to the thought processes of any aliens we encounter. First, we’d only know we’ve encountered them if they share the same spatial-temporal dimension as us. Second, those we do meet would have to have some way of processing information about this shared dimension that is similar to ours. In other words, like us .. they would also have to integrate sensory information into a coherent model of the world they inhabit. So, I believe the first step in contemplating extraterrestrial life is to better understand our own. I mean, lets face it .. at this point it’s all we got.

Science tells us that knowledge is often knowledge of differences. Given that the human brain is tuned to receive only a narrow band of information available on earth, which is further constrained by culture ..I’m not sure it’s safe to assume that the alien mind is similarly tuned. They do not share the same background. We know that human perception is based on background information as much as information from the present ..and that the brain integrates information selected by the senses with information available in memory to create a coherent whole. I don’t think it’s reasonable to expect extraterrestrials, who do not share our planetary history, to perceive our surroundings the same way we do. The way I’ve heard it explained best goes something like this:

“We could try and introduce ourselves to them ..but all they might see is a sparse dusting of energy waves occurring in a vacuum ..with some probability of identity based on their backgrounds ..not ours.”

Presented at the ~> SB Institute for Consciousness Studies

Memory

Fear incorporated

Presented to
Seminar in Neuroscience

“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” Arthur Somers Roche

Anxiety is a feeling of dread or apprehension that occurs for no apparent reason. It is distinguished from fear because it occurs in situations where there are no outward signs of eminent danger. It becomes debilitating when it grows out-of-proportion to ordinary events in life. Anxiety is deceptive. First it focuses attention, and then it clamps the brain into rigidity by obsessively replaying past traumas

The arousal/suppression cycle is a clinical model for anxiety. It says anxiety is a case of ‘generalized punishment conditioning’, where the effects are felt in a wide range of circumstances. Feelings of arousal are adaptive in situations that present a challenge or adventure. Arousal ceases to be adaptive when it becomes a source of punishment in response to a challenge or adventure. According to the model, anxiety is a learned response. It is conditioned by the traumatic outcomes of past actions. It becomes debilitating when the feelings of trauma become overgeneralized and pervasive. Its effect is to suppress and inhibit a wider range of activity than what lead to the trauma in the first place.

“O.K.
Just a little pinprick.
There'll be no more aaaaaaaaah!
But you may feel a little sick.
Can you stand up?
I do believe it's working, good.
That'll keep you going through the show
Come on it's time to go”

Chomsky’s Review of Verbal Behavior

Chomsky's review of Skinner’s Verbal Behavior has been hailed as the most influential document in the history of psychology. This is especially true in the field of language development.

In his book Verbal Behavior, psychologist B. F. Skinner wrote that language development occurs when: “..differential reinforcement shapes relatively unpatterned vocalizations into grammatically correct forms”. Linguist Noam Chomsky refuted this claim, declaring that principles of ‘differential reinforcement’ cannot ‘shapewell-formed sentences, but rather a system of rules from which they can generate an infinite set of well-formed sentences. Chomsky was so persuasive that psychologists adopted his linguistic principles as a method for observing language development. Chomsky’s ‘transformational grammar’ is a system of abstract rules designed to produce sentences of varying complexity starting from a simple conceptual-base. Sentences can be ranked in order of ‘derivational complexity’. Derivational complexity refers to the number of transformation rules required to produce complex forms from simpler forms. For example, a passive rule transforms a simple declarative sentence like “John hit the ball” into “The ball was hit by John”. A possessive rule transforms it into “My ball was hit by John”, adding another degree of complexity, and so on. Turned out that Chomsky was right. Transcripts of early speech show a definite trend. Development does, in fact, occur in stages that correspond to levels of derivational complexity.

Presented at seminar in language learning

Another language

A survey of the literature on language suggests that the process of learning another language is no different than learning the first. If the focus of instruction is on communicative intent, rather than phonological repetition, then learning a foreign language recapitulates the stages that children follow when learning their native language. Contrary to popular belief, adults have an advantage over children when learning a second language. It’s just not apparent because repetition drills are so dissimilar to the language environment of early childhood. I think language instruction should include beaucoup more exposure and social interaction.

Presented at seminar in language learning

On closer inspection

“The meaning of a sentence is derived from the original words by an active, interpretive process. The original sentence which is perceived is rapidly forgotten and the memory is then for the information (meaning) contained in the sentence.” ~ J. Sachs, 1967.

In the 1960’s, psychologists broke away from the long-standing traditions of behaviorism, and the field of cognitive psychology emerged. This act of secession was inspired by advances in fields such as neuroscience, cybernetics and linguistics. In the area of language development, psychologists adopted linguistic principles, introduced by Noam Chomsky, as a method for measuring verbal learning and behavior. These principles were more consistent with natural observations of language development. Chomsky’s model recognizes that language is expressed on at least two different levels ~ a ‘surface structure’, representing the audible/visible properties of a sentence (i.e. morphemes and syntax) ~ and a ‘deep structure’, representing the underlying semantic relationships conveyed by a sentence.

What they found is that the deep structure of a sentence is what people retain. Surface-structure is purged within milliseconds and no longer available for recall. The resulting memory is not a literal transcript of written or spoken language. It is more like a coded network of related concepts and ideas derived from the original sentence, as well as from the past experience of the listener. What we come away with is a feeling of resonance and familiarity, based largely on beliefs and experience ..and not necessarily the meaning intended by the speaker.

The Illustrated Man

The Illustrated Man is a 1951 book of eighteen science fiction short stories by Ray Bradbury that explores the nature of mankind. While none of the stories has a plot or character connection with the next, a recurring theme is the conflict of the cold mechanics of technology and the psychology of people.

The unrelated stories are tied together by the frame device of "the Illustrated Man", a vagrant with a tattooed body whom the unnamed narrator meets. The man's tattoos, allegedly created by a woman from the future, are animated and each tell a different tale.
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Sphere of Consciousness

E x p a n d

your sphere of consciousness

expand\ik-'spand\ vb 1 : to open up : UNFOLD 2 : ENLARGE 3 : to develop in detail syn amplify, swell, distend, inflate, dilate--

The goggle story

The same forces that bind the atomic particles of my eyes also hold together the planets and stars in outer space. A slight shift in balance would turn those forces into photo-energy ~ and the universe would dissolve into light. Now, as awesome as that might sound ~ you can bet that any extraterrestrials, who are watching, will be knocking on the door the instant they see us tipping that scale. I look out my backdoor ~ there’s a creek and a small wooded area ~ and so many waves of energy bombarding me; I can’t catch them all ~ only the ones that my senses are programmed to receive ~ and even those get filtered ~ sent to neuro-clusters ~ and filtered some more ~ discarding what I haven’t got sense enough to understand ~ and preserving the rest as ‘conscious experience’. Scientists tell me that space is not a vacuum ~ it’s a fabric ~ when I step outside and walk down the street ~ it clings to me and starts to build up ~ like mud on my boots after a rainy day. I explain this to my friends and they get me a pair of goggles. But even those don't help much when I'm trying to see through the debris that, psychologists say, builds up on the lenses of my mind everyday.

Smashing brain cells

I’m sitting here shivering on a beach near Refugio around sunset ..and wondering why Hurricane Jimena never delivered the 5-foot waves it promised. I’m not terribly disappointed though. I’m OK just sitting here feeling composed. Watching the water. Looking back. I believe that riding waves in my early days instilled confidence that has persisted throughout my life. And transferred to a lot of other things. It’s helped me ride out broken relationships ..negotiate tricky business deals ..and basically overcome a lot of the major fuck-ups of adult life. I’m not saying that I’m a perfect example of a self-assured human being or anything. Far from it. But I do believe that a small measure of mastery early in life goes a long way toward helping people weather storms later in life. For me, I’d say it was summers spent riding waves at sunrise in Newport ..catching the ferry at noon ..riding waves at Laguna until sunset ..then crashing campsites in San Clemente till dawn. It made me realize that waves aren’t just something I ride ..they’re cycles of energy I follow. They pick me up in the morning, heightening my senses ..and hurl me down slopes of fluid exhilaration ..refreshing my mind and deconstructing any networks of negative thought I may have built up since last time. It is most therapeutic. I have a profound reverence for the dynamics of the ocean and, by extension, a high regard for the forces of nature ..the nature of people and, in some small and inexplicably visceral way ..the dynamics of the universe at large. That’s probably saying a lot, I know, but sitting here with my feet buried in the sand and watching sunrays shoot across the water .. I’m not sure I care a whole heck of a lot.

Altered states

Notes from Cuzco, Peru ~ April 1977

On the slopes of the Andes, in a yurt overlooking a sage-green valley, I’m participating in a peyote ceremony that has taken place here for over 1,000 years. I’m collecting data for my senior thesis: ‘The neurological basis of hallucinations’. However, none of my faculty advisers know I’m here, and if they did ..they would probably deny any involvement. I’m here because I want to experience, first hand, the psychological effects of a guided peyote session the way it’s practiced by South American Indians ..and not for purposes of recreation the way I used to. I have a theory that human nature follows a cycle; it fluctuates between the need for ‘order and stability’ ..followed by the need for ‘exploration and rebellion’ against order and stability. I arrived at this theory from reading books by Aldous Huxley, as well as personal experience. I’m hardly able to sustain a committed relationship for more than a few months. Anyway, I believe that early Indian cultures had less destructive ways to deal with this cycle that didn’t involve excessive alcohol, domestic violence or broken homes. The peyote ceremony is, in a sense, a ‘guided’ exploration into altered states of consciousness ..followed by a gentle period of ‘re-entry’ that allows participants to integrate their extra-ordinary experiences with the ordinary reality of everyday life. It satisfies the need for exploration in a way that is far less disruptive, and way more conducive, to the well being of the individual and the tribe.

Exploration: The session begins ..our Guide is waving a rope of burning incense ...intended to awaken our senses. A drum beat softly repeats ..intended to strengthen our bond to the present. Tea is poured and cups ceremoniously passed between participants sitting cross-legged around a low bronze table. The simple act of sharing also helps bring us back to the present. I feel grounded and eagerly await whatever forms my altered perception may take. After experiencing several waves of nausea ..followed by tea .. images of early childhood begin to appear ..rising and falling .. over and over .. leaving me clutching at something for security (later I find my shirt lying bunched-up and wet on the floor beside me). Our Guide gently reminds us to watch these images flow until they vanish. Next, the blows of adolescence appear ..rising and falling ..leaving me feeling bruised and vulnerable until I’m barely able to hold back my tears. Our Guide gently reminds us to watch these images flow until they vanish. Now I hear someone playing a flute. Sounds soothing. Now I feel alternating sensations of tea and mango splash down my throat. Sweet and refreshing. I pass the plate from one grinning face to another. Now I’m grinning. Now it looks like I’m sitting between two huge grinning masks ..suspended in space. One of them starts laughing ..then another ..and another ..until everyone is rocking with waves of laughter. I feel a grip loosening, and worries, stretching back as far as I can remember ..lift like fog. I feel euphoric. But it isn’t long before the feeling of euphoria turns into panic. I’m looking down and there’s nothing there ..it's like I’m hanging over an abyss. Without the customary sense of worry, my psyche collapses like a house of cards. I scream and lose consciousness. When I awake, I recall lying with my head in the lap of one of the female assistants ..while she wipes my face with cool water. I’m shaking.

Re-entry: I’m listening to our Guide give instructions for re-entry (we were also given a copy of these to take with us). It went something like this: “..as you return, remember ..a river comes out of the mountains ..flowing and cohesive. Its power comes from yielding .. overcoming what’s hardest with what’s softest. As you return, remember ..follow the watercourse way ..choose harmony over quarreling. As you return, remember ..follow the watercourse way .. throw the portals of your tent open and pay homage to what’s light in the world. As you return, remember ..follow the watercourse way .. the soft quality of your mind will overcome the hardness of the obstacles you face. Remember, follow the watercourse way …the watercourse way …the watercourse way ..” and I could hardly forget. I could still hear these words echoing in my head for weeks afterward while I finished writing my thesis and submitted it for a round of grueling final arguments. I think it helped. Either that or they just caved.

Self medication

I’ve learned through experience that delusions, brought on by capricious mental activity, are best left ignored. Like passing clouds, there’s not one worth hanging on to. There’s a practice I learned called ‘grounding’ that I find valuable. It helps me disengage from delusional thinking by anchoring to something in my immediate surroundings. The goal is to bring myself out of the grips of a delusion, or an intrusive memory, by way of the senses. Anytime symptoms come on, whatever form they may take ..it’s a good time to practice this exercise. I start by looking at five things nearby and begin naming them ..being specific and detailed. For example, I see my dog and say: “ ..shaggy brown hair and wet nose ..” or “..black computer speakers with silver lettering” and so on. Next, I name five things I hear, like the humming of a fan or the whoosh of passing cars, and so forth. Then I name five things I feel by sense of touch, like the jeans against my legs; the soles of my feet on the ground, and so on. I concentrate on sensing things the way they actually are ..careful not to replace them with the way I think they should be. I repeat the whole process a couple of times ..earning extra points if I become so wrapped up in my senses that I lose count. The idea is to make delusions disperse and fade into the background like the meaningless noise that they are.

Slipstream

There’s a stream running through my head. I sit and watch it go by ~ one instance after another. When I try to push it ~ or tweak it ~ I disperse it. Now I’ve got several streams running through my head. I see images of my father holding me on his knee ~ Jisho Perry stops by; but can’t stay for tea ~ my neighbor Don appears telling me it’s going to be a good day. I see images of Big Sur smoldering after another fire and I start to feel anxious. Now I’m trying to peek at instances that haven’t arrived yet. I hear Jisho's voice gently reminding me that I’m leaning forward too far ~ but it’s too late ~ I’m tumbling head over heels ~ hoping I’ll land someplace soft. I’m lying on my back when Dr. Jones leans over and says I gotta’ get a grip ~ I'm having an out-of-sequence experience. Now I’m behind the wheel of a jeep and the warning signs are coming up fast ~ curva peligrosa ~ I swerve to avoid them when I hear sirens begin to wail. But ‘la policía’ are all in my head ~ it's my wheels that are screeching ..spraying dirt and sand from the desert bed.

Buddha road

Buddha’s observations on the nature of the mind come closer to modern-day neuroscience than any other philosophy I’ve read ..and his investigations did not end there ~ they had just begun. He saw how mental activity was mostly noise. A mixture of chatter ..imaginary offenses ..anticipatory dread ..feelings of betrayal and other fabrications. For six years he practiced watching this stream of debris flow by and vanish ..until he realized that there was nothing substantial or permanent about any of it ..and that believing so only created suffering. He continued down this road ..going past the conceptual ..through the neuro-sensory ..and beyond the phenomenal layers of consciousness. The further he went ..the freer he felt ..until he punched a hole through the ceiling and found an ever-expanding universe where all living beings are interconnected ..and he saw, first-hand, how the true nature of existence lay beyond the momentary vicissitudes of thought and feeling. He felt relief .. the fear of separation vanished. He chose to return and help others find the way out. We still hear the echo of his teachings resonating today. I do anyway.