“I’m in suspense,” Sara said. “I’ve been in suspense since the last time we recorded, because John said he had this big secret and I don’t know what it is.”
Partly Sara was lying. She wasn’t in much suspense, mostly because the “last time we recorded” had been only five minutes earlier. But, as I’m sure you realize, capturing and magnifying in-the-moment excitement is the sort of behavior toward which we Hollywood podcasting stars are inclined.
Sara stayed enthusiastic. When I told her that I thought every self-regulation and anxiety reduction technique on the planet all boiled down to a single method that Mary Cover Jones developed in 1924, she said things like, “That’s exciting!” and “I love Mary Cover Jones.”
[Side note] If you end up needing a podcasting co-host, be sure to find someone like Sara who will express enthusiasm even when you’re talking about boring intellectual stuff. [End of side note.]
Mary Cover Jones was the first researcher to employ counterconditioning with humans (although she rarely gets the credit she deserves—but that’s another story). Counterconditioning involves the pairing a desirable (pleasant or comforting) stimulus with a stimulus that usually causes anxiety or dysregulation. Over time, with repeated pairing, the pleasant feelings linked with the desirable stimulus are substituted for the anxiety response. Eventually, the person who has experienced counterconditioning can more comfortably face the undesirable and previously anxiety-provoking stimulus.
My belief is that counterconditioning is the first, best, and only approach to self-regulation and anxiety reduction. Put another way, I’d say, “If it works for self-regulation, then what you’re doing is counterconditioning—even if you call it something else.”
I know that’s a radical statement. Rather than defend my belief and philosophy, let me move on and describe how you can begin using counterconditioning to make your life better.
Let’s say your goal is for you to experience more calmness and relaxation and less agitation and anxiety. That’s reasonable. According to Herbert Benson of Harvard University, you need four things to elicit the relaxation response.
- A quiet place
- A comfortable position
- A mental device
- A passive attitude
Benson was studying meditation way back in the early 1970s. Okay. I know I’m digging up lots of old moldy stuff from the past. But take a deep breath and stay with me.
Let’s say you’re able to find a quiet place and a comfortable position. If you’re a parent, that might be tough. However, even if you find it for 12 minutes as you lie in bed, waiting for sleep, that’s a start. And really, all you need is a start, because once you get going, you don’t really even need the quiet place and comfortable position. On airplanes, I use this all the time and it’s not quiet and I’m not physically comfortable.
The next question that most people ask is: “What’s a mental device?” or, “Is that something I have to strap on my head?”
A mental device is a mental point of focus. In Benson’s time and in transcendental meditation, the popular word for it was “Mantra,” but Benson’s research showed that it can be almost anything. One mental device (that’s actually physical) is deep breathing. Another one is to sit comfortably and to think (or chant) the word OM. Benson also found that simple words, like the numbers “one” or “nine” also were effective. But, as I mentioned on the podcast, you can use other words, as long as they are—or can become—comforting. For example, I know people who use the following words:
- I am here
- Here I am
For those of you with religious leanings, you might want to use a specific prayer as your mental device. For those of you who are more visually inclined, you could use a mental image as your mental device. For those of you who are physically-oriented, you could use progressive muscle relaxation or body scanning.
The point is that all you need is a point . . . of focus.
Now comes the hard part. Because we’re all human and therefore, imperfect, no matter how compelling or comforting or soothing your mental device might be, you won’t be able to focus on it perfectly. You will become distracted. At some point (and for me it’s usually very early in the process), you’ll find your mind wandering. Instead of focusing on your prayer, you’ll suddenly realize that you’re thinking about a recent movie you saw or a painful social interaction you had earlier in the day or your mind will drift toward a future social situation that you’re dreading.
What’s the solution to the wandering mind?
Well, one thing that’s not the solution is to try harder.
Instead, what Benson meant by a “passive attitude” is that we need to gently accept our mental wanderings and distractions. More commonly, the words we use for Benson’s passive attitude are “Mindful acceptance.” In other words, we accept in the moment of distraction and every moment of distraction, that we are humans who naturally become distracted. And then, after the noticing and after the acceptance, we bring ourselves back to the moment and to our chosen mental device.
On the podcast, Sara asked, “What if, as I try to focus on my mental device, I notice that all the while I have an inner voice talking to me in the background?”
What an excellent question! The first answer is, of course, mindful acceptance. For example, when you notice the inner voice, you might say to yourself, I notice my mind is chattering at me in the background as I focus on my mental device. Then, without judging yourself, you return to your mental device. A second option is for you to find a more engaging or more soothing mental device. Perhaps, you need two mental devices at once? For example, that might include a soft, silky blanket to touch, along with your “I am here” mantra.
As Mary Cover Jones illustrated over 90 years ago, the counterconditioning process is a powerful tool for anxiety reduction and self-regulation. I happen to think that it’s the only tool for anxiety reduction and self-regulation. Whether you agree with me or not isn’t important; either way, don’t let anything I’ve written here get in the way of you identifying and using your own cherished mental (or physical) device. At first, it might not work. It will never work perfectly. But, like Charles Shulz was thinking when he created Linus’s special blanket, life is way better when you live it with a comforting counterconditioning stimulus.
For more information about Mary Cover Jones, you can go here: https://johnsommersflanagan.com/2011/11/25/a-black-friday-tribute-to-mary-cover-jones-and-her-evidence-based-cookies/
As I write this (6/4/18), the podcast isn’t quite up yet . . . but will be soon!
To listen to The Secret Self-Regulation Cure on iTunes, go here: https://itunes.apple.com/us/podcast/practically-perfect-parenting-podcast/id1170841304?mt=2
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