I buy books about anxiety, similar to how I buy books about personal organization, time management, decluttering, cooking, etc. I don’t need what is in these books (altho I’m constantly looking for more tips and tricks in all of these areas), and these books are _generally_ aimed at an audience that is _excruciatingly_ Not Me in quite horrifying detail, which is jarring, and I want to complain about, but feel compelled to not do too loudly in public because I mean, they are not aimed at me after all. I could just walk away.
You might wonder, but then _why_ would you buy books about anxiety? Well, I’m _surrounded_ by people with anxiety, who, for mysterious reasons find it comforting to be around me (net — on a moment to moment basis, it can be extremely harrowing to be anywhere near me). I would _like_ to better understand what is going on, so, you know, I could either be more or less helpful, depending on whether I wanted the person to feel better or, you know, just go away from me permanently. As the case may be.
In any event, here I am with another book about anxiety, that includes a bunch of somewhat science-y stuff about the brain that, as always, is not especially helpful or even accurate but, importantly, just isn’t all that relevant or persuasive. That’s fine. I don’t need to fact check it in detail because it is not the underpinning of any of the rhetoric. Just skip right over all that. Nothing to see here. Also, the random historical detail, should be ignored. Also, her description of road-raging? Let’s just pass on by there, as well.
And the stuff about emotion-faces?
Pretending that didn’t happen either.
She does have some interesting detail about public speaking and fear, and whether the speaker focuses on people who are ignoring / hostile / falling asleep or on people who are engaged / smiling / wtf. I’m mostly like, wait, you’re doing public speaking and focusing in on individual people? Seems dangerous! Treat them as a mass. It’ll go so much more easily!
Moving on from there, she describes a study in which participants were asked to do daily for two weeks, “Please try to envision, in the most precise way, four negative events that could reasonably happen to you tomorrow. You can imagine anything, from everyday hassles to very serious events.” Other participants were instructed, “Please try to imagine, in the most precise way, four neutral, routine events that could happen tomorrow, things that you barely notice, such as brushing your teeth, taking a shower, tying your shoelaces, taking a bus, or turning on your computer.”
The negative crowd, no notable mood impact. The neutral crowd, anxiety decreased. The author sums this up: “That’s because anxiety and uncertainty are so closely linked that even thinking about or planning for the most mundane, forgettable, yet predictable future events — things as simple as brushing our teeth — manages our anxious feelings. Devoted list makers — present company included — already know this.”
Well!
OK, I do make the lists. And I did NOT know this. Also, I think the explanatory summary is _insane_. It makes zero sense. There are words. There is grammar. But as an explanation, it is a bomb, and not in a good way. At a minimum — and this just makes it less bad, not actually reasonable, the word “even” should be removed. But it doesn’t explain anything! It’s just another summary!
“Thinking about boring shit reduces anxiety.”
That’s NOT an explanation! An explanation would be, anxiety happens when you sit around imagining bad things that could happen to you. But we’ve _just been told_ that people who were instructed to do that had no impact on their mood. So: imagining bad shit daily on command, no impact. Imagining boring shit daily on command, less anxiety. I think the only possible conclusion here is that _all_ of these people were sitting around imagining bad shit daily on their own, and the study basically crowded out some of the bad shit with the boring stuff. It’s hard to sit around and go, but what if my I burned my hand taking bread out of the oven, if you are busy thinking, tomorrow I will brush my teeth. Roughly, this is like cooking for someone, and stealthily reducing the sodium and increasing the fiber / vegetables. After a couple weeks, they’re like, that’s weird, I lost a couple pounds. I wonder how that happened.
But the explanation is not “Thinking about boring shit reduces anxiety”. The explanation is, “what is going on cognitively generates affect”, with a follow on observation along the lines of, “if your brain spins on boring shit you have more or less total control over, your affect will be pretty calm”.
The next paragraphs glance over at the idea of agency (“we must believe that we have the power, the control, to shape the future…do we believe that we are the narrator of our own story or that we are the helpless victim of fate”) and then shrug and wander off into the weeds.
“When we lose belief in our ability to control fate” really is in this book, I swear. I absolutely agree that when we feel like we cannot affect our circumstances, it’s not great for emotional health. But there are much better ways to word this. But wait! There’s more! Big long paragraph about a bunch of studies: “if we spin the wheel in a certain way or blow on the dice … if we pick our lottery ticket rather than being randomly given one”. _Why are we talking about illusions of control_? If you want to convince anxious people to remember they have agency and focus on what they have agency over, talking about illusions of agency seems … irrelevant? Distracting? Potentially undermines the entire approach? Whyyyyyyy? I mean, honestly, I have been thinking about the Serenity Prayer a lot, because FIL just died, but it’s a good one. I don’t like invoking the godhead for this, but consciously returning one’s focus to what we can influence vs what we can’t influence, and directing our energies to the things we can influence is a _great_ way to live one’s life. And the Serenity Prayer captures that _perfectly_ and far more eloquently than my summary.
And more! Attribution error comes up next! Altho in that incredibly obnoxious way, where psychologists persist in pointing out that people who have had a bunch of good things happen to them over the course of their lives are _happier_ when they assume that’s because of their own efforts and that trend is likely to continue. _As if this observation should make anyone feel good at all._ I mean, that is reified privilege, in a wrapper of, You’ll Be Happier If You Enjoy Your Privilege Blindly. I prefer my attribution error without the reification and wrapper, thank you very much.
“Conversely, when we reject such illusions of control of positive events, we are more likely to be depressed. Depression even turns this healthy attributional style inside out, so that we now believe that positive events are due to external, unstable, and specific causes — which means that good things happen by chance, outside our control, and only sometimes. It’s hard to look forward to such a future.”
Really. That’s _in this book_. If I thought believing picking the lottery ticket number improved my odds vs. whatever the hell that quoted paragraph was were the two choices in life, yeah, I’d be kinda unhappy and anxious, too. JFC. _Get a Better Frame._ You know, like, one which walks up to words like “control”, tosses one’s drink in its face, and then goes over and hangs out with words like “influence” instead.
Honestly, thinking of events as inherently positive or negative is sus on the face anyway. I wasn’t going to say anything, but it’s become impossible to ignore.
A bit further on: “When we’re anxious, even intensely so, we still believe that we can make good things happen in our lives.”
Clearly, this is a person whose response to Stoicism, or Buddhism, or any number of other spiritual paths, could be summarized largely as, “la la la la I can’t hear you”.
“And the most common mental action we take that helps anxiety achieve this is something we’re all familiar with. It’s worry.”
I _really_ disapprove of hope. I’ve got a book here that treats hope and anxiety as inextricably intertwined. It’s a sales pitch for anxiety is good for us, and I interpreted the pitch for this book as being aligned with _my_ belief that negative emotions exist to motivate us to do unpleasant but necessary things. I’m a quarter of the way into the book, and really wondering if I just misunderstood the thesis completely. OTOH, this could all still be the Validate the Reader’s Perspective setup. Either way, I expect I’ll be learning a lot more about how my wild disapproval of hope is a _lot_ more closely connected to my generally not very anxious character than I had previously appreciated.
Here’s hoping this book gets better. (Har de har har) I’m learning things, tho! Maybe not what the book intended me to learn, but I am learning.
ETA:
I’ve scrolled rapidly through an extremely superficial and ridiculous history-of-ideas that involved Dante, Burton’s _Melancholia_, some Freud case studies. I kept going quickly through benzos, opioids, and Xanax. I blasted right through (with eye rolls) sections on safe space and trigger warnings (yes, trigger warnings are not helpful if you then still have to consume the media in question. The entire point of a trigger warning, IMO, is that you can opt out. You know, like, oh, there is strong language in this movie. I will not watch it because I don’t like that kind of language type of thing. Have I _really_ misunderstood trigger warnings that completely? Are they just a “brace yourself — you now have to watch SA”?). I could have picked apart all of that — the fact that I didn’t does NOT mean I endorse any of it. I’m trying to figure out where the hell she is going with this.
Her definition of anxiety is quite body-focused. Her definition of worry is “motivated planning”. This is _very_ different from the definition of worry in _The Worry Trick_. She jumps _right over_ all of the detail I valued so much about _The Worry Trick_, because her response to anxiety, _that she wants to teach people_, is to believe that If She Just Does Everything Correctly It Will Turn Out OK.
Now, _that’s a stupid fucking lie that no one should ever believe much less sell to other people_.
Don’t.
It’s mean.
It _erases_ and _invalidates_ and victim blames and Everything Bad.
That said, when trouble is on the horizon, the helpful thing to do is to prepare to the degree that one can, and that is justified by the scale of resources available and the trouble on the horizon. Since there is never just _one_ trouble, one does have to balance where the resources go — time, money, thought, etc. We do our best to muddle through, and we trust _ourselves_ to live our values of the moment to the best of our ability at the time, and we believe that death will come and that to the degree we have an opportunity at the end to look back over the course of our lives, we will be at peace with the choices we made along the way.
I do love some competence porn, but, come on. If you walk around telling yourself that if you just figure it all out ahead of time and do it right, it’ll be fine, _yeah_ you’re gonna have trouble being at peace. You’ve already planned to blast yourself with some hellacious judgment. It’s not helpful to promise yourself that If You Just then It Will Be Fine. I mean, it might not be fine. Sometimes, it definitely will not be fine. If you are not okay with the _idea_ that sometimes, it definitely will not be fine, that all by itself is a problem worth devoting some time and resources to. This book is very weird, because she actually spends a lot of time on things like human relationships in person making us feel better when deeply distressed, so she definitely has knowledge and a Plan for helping people who are really distressed. I would _expect_ that knowing this would reduce some of the sting of the basic _idea_ that sometimes, no matter how much we plan, there will be ugly.
I’m roughly halfway through, and feeling somewhat discouraged.
ETAYA:
Oh, I wanted to quote some more! Because she’s one of those eye contact people! Bad words.
She’s got a whole paragraph about in person social connection and eye contact and “Unlike almost every other animal” blah blah freaking blah. “Image two people sitting quietly together.” Sure. “They turn,” what, “look into each other’s eyes, and wordlessly understand one another.” You mean burst into laughter? No, no she does not. “From the earliest days of life, children can do the same.” Uhhhh “Babies look into the eyes of their caregivers to seek comfort, learn the back-and-forth reciprocity of play, and observe how their own feelings and actions affect others.”
I need to save this passage and share it with my children when they are asking What the Fuck about neurotypical. I’ll just point to it and say, “Apparently, they all do this. I don’t understand it either.”
Anyway. There’s a minor comment about gaze coordination, but after that, she descends right back into attacks on people staring at screens.
She mentions the word “phubbing”, which I’d never heard of.
https://en.wikipedia.org/wiki/PhubbingIt was a word invented as an advertising gimmick to advertise for a dictionary. I don’t even know where to go with this.
ETA still more:
“Imagine that you’re taking a walk in the woods and happen upon a bear. You freeze, and as it gets closer”
What? Has this _happened to you_? I mean, my experience with a bear encounter is that the bear is moving either away from me when I see it, or across my path and away from me.
“As it gets closer, your attention narrows to take in every bit of information possible. Does it see me? Is it moving in my direction? Are there any cubs around for it to defend? The danger of the bear is given exponentially greater priority than the aspects of the woods that you were enjoying just moments before… With this narrow scope of attention, you’re more likely to survive. Without it, you’re likely to just get the gist of the threat — not so helpful if you’re trying to avoid a bear mauling.”
Look, if you have actually been taking a walk in the woods and happened upon a bear _and are now reading this book at some time well after that_, there is an extremely slim chance that it _mattered_ that your attention focused down to the bear. But for most of those people, it mattered _more_ that they had bear spray. As a person who had a bear experience much like this (walking along, oh, look bear, hyperfocus on bear), I did absolutely nothing. The bear continued on its way. R. was behind me, and also saw the bear, but he was behind me, so he saw the bear _after_ it had crossed our path. He couldn’t understand why I was so hyperfocused on the bear. So, straight up, nothing about this passage is at all compelling in terms of making a case for narrowed scope of attention being evolutionarily advantageous. I have bear encounter experience. I don’t think the hyperfocus is especially helpful.
I will tell you what that narrowed scope _is_ helpful for. An abusive family member.
I cannot imagine why anyone would still be reading, but the next bit is astonishing.
“Now — no need to imagine here — you’re living through a global pandemic. The facts remain uncertain, but you need to focus on learning as much about the disease as possible — to take in detailed facts, judge their veracity, update information as needed, and make informed decisions. Can I really catch the virus from surfaces? How important is wearing a mask? What’s the evidence that gathering outdoors is safe? The more you learn, the more you give the realistic dangers of the virus attentional priority, while unclear or vague information (which is more likely to be false) fades into the background. This prevents over- or underestimating the threat of the virus and helps you make the best choices possible to stay physically safe and psychologically sound. With this narrow scope of attention, you’re more likely to survive.”
And _this_ is what I meant when I said above that she believe and is teaching people that if you just work really hard to do everything correctly it will turn out okay.
First off: more detailed and more clear information is NOT more likely to be true. For that matter, unclear and vague information is NOT more likely to be false. There was a ton of detail at various points of time about how it spread or did not spread, and whether community spread had happened yet and what kind of cleaning might or might not help and whether it could spread completely asymptomatically or not. And a LOT of that detail was really not accurate. Whether or not you made it through that pandemic safe and sound, physically or psychologically, had a lot more to do with whether or not you could successfully isolate / pod up and still pay your bills, whether you had to access medical care (for any reason) during the initial period of the pandemic and — most of all — how old you were. Also, there were and still are communities spreading all kinds of highly detailed falsehoods. _Sourcing_ would probably be a better thing than “detail”, but honestly, we were still figuring it all out as we went.
The next bit is about musician parents pressing schools hard during the initial return to in-person school for music education to resume. Look, I get that music is important, and more important to some people than to others. And also, this feels very, very, very like the road rage bit earlier in the book.
New section about creativity, discussion of activating moods / emotions (she uses both terms). “These activating emotions are a breed apart from deactivating emotions such as sadness, depression, relaxation, and serenity, because the latter just slow us down”.
I’m out. I may or may not revisit this tomorrow, but for now anyway, I just can’t.” You can’t say “serenity just slows us down”. That’s … a bad frame? Missing the point? Criminally unenlightened?Damning evidence that the person who wrote it is a Lifetime Member of the Cult of Busy-Ness?
Or, maybe, further evidence that the word “just” should not only be removed from sentences during editing phases, but a lot of whatever is going on around it should be reconsidered as well.