The Anxiety Nono
In our last post, we explored the first avoidance-fueling factor: negative reinforcement. I call the second factor the Anxiety NONO, which stands for the “non-occurrence of negative outcomes.” The Anxiety NONO has its roots in a happy situation. Because we overestimate the likelihood of bad things happening, our worst-case scenarios usually do not come true. Our […]
Avoidance And Negative Reinforcement
To get a sense for reinforcement, picture a mouse in a box. On the inside of the box, there is a lever. If the mouse presses the lever, it is rewarded with a food pellet. After a while, it will press and press without hesitation to obtain its reward: • press lever –> get food –> […]
Passive Versus Active Avoidance
Most anxiety problems, we have seen, are really avoidance problems — and the thing we are trying to avoid is anxiety itself. Observing our dilemma from a high level, we do this in two different ways. By Passive avoidance means avoiding by non-doing, or escaping anxiety by not doing things that bring us into its […]
The Anxiety Tap Dance
Imagine reading an advertisement on a late-December day: “Participants Wanted — Paid Experiment.” Finding ourselves tight on cash after holiday shopping, we decide to go sign up. We are greeted by a researcher when we arrive at the facility, who attaches an electrical device to our arms. At random times throughout the day, the researcher […]
Anxiety And Attentional Bias
A caveman walks an ancient path in the fading light of evening. His head swivels from side to side, scanning for signs of danger. His eyes quickly dart from right to left. Suddenly, something rustles in the ferns beside the pathway. What was that? A tiger? A rival clan member? The caveman’s head stops moving […]
Anxiety Versus Depression
Anxiety and depression are closely related, and many people struggle with both. Yet research shows that the two experiences are not the same. When we are anxious, we feel as if negative events may occur at some point in the future. Our sense of control is shaky but not entirely absent, which makes us highly inclined to […]
The Three-component Model
The science of anxiety can be complex. Luckily, there is a model we use in CBT to help us keep our bearings. Most anxiety problems consist of three components: The three components work together in a coordinated dance. Anxious feelings lead to anxious thoughts. Anxious thoughts lead to anxious feelings. And avoidant behavior acts as […]
Anxiety And Our Two Mistakes
Imagine arriving at work one morning and a coworker shares a rumor: layoffs may be coming. Even though this information was received from a single source, we decide that it is valid. Layoffs could indeed occur in the next few weeks. Yet we don’t just assume they could occur. We jump to the conclusion they will occur. Of […]
Review: The Basics Of The Anxiety Dilemma
Anxiety is a sense of apprehension or dread about things that might happen in the future. It is the feeling nature provided to help us defend against threats. Because threats are part of life, anxiety is part of life. Like all animals, humans have a powerful tendency to avoid anxiety. This tendency helped us survive […]
A Dilemma Is Born: The Short-circuiting Of Avoidance
By now, a logical question has likely made an appearance. If avoiding anxiety is protective, what is so bad about it? Why is avoidance disruptive if it helps us deal with threats (i.e., avoid anxiety = avoid the tiger)? Because this ancient function has been short-circuited in the modern world. Avoidance indeed played a critical […]