anxiety – quitruminating.com

Generalization (continuation of previous posts)

On January 9, 2016

In anxiety, Behavior Analysis, brooding, rumination, Uncategorized, worry

When Albert had become conditioned to be afraid of the rabbit he escaped in any way possible from his white rabbit. With his safety-behaviors, he kept his conditioned fear alive, and another thing also happened. His fear spread to other rabbit-like objects. He was frightened by a white rat, later he was frightened by a piece of white cotton waste, and even a man with a great white beard. This is called generalization.

To apply safety-behaviors in order to escape things that scare us makes objects that are similar to what we are afraid of frightening. The fear “contaminates” things that resemble the things you were initially afraid of.

The more you try to escape from and fight your discomforting thoughts with the help of comforting thoughts, the more frightening the discomforting thoughts become, and the more often they appear. Generalization also makes new thoughts that are close to the initial thought frightening – compare the rabbit, the rat, a white piece of waste cotton and a great white beard.

The human brain also has an incredible ability to relate and connect old experiences and thoughts to ongoing thoughts. This, along with generalization, leads the contents of the discomforting thoughts to become increasingly distanced from the initial discomforting thought. The more comforting thoughts, the more imaginative the contents of the discomforting thoughts may become – even unrealistic. In the end, it is possible that you feel bad from completely illogical thoughts, even though your common sense tells you that these thoughts are not true.

The common sense in the comforting thoughts is no match for the conditioned discomfort that the discomforting thoughts automatically conjure up. You cannot fight conditioned feelings with logic and logical comforting thoughts.

Comforting thoughts make the contents of discomforting thoughts increasingly different, more fantastic and unrealistic. This is because of generalization.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadström. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version of the book ) print and sell the book illegally.

Continuation of article below

By psykologinsats.se

On December 13, 2015

In anxiety, Behavior Analysis, brooding, rumination, Uncategorized, worry

Albert had his attention directed towards the rabbit when he was frightened. The rabbit was removed and was not visible to him when he calmed down again. Fear (anxiety) and the presence of rabbit were connected, and calm was connected to the absence of rabbit.

An object or an event may acquire frightening characteristics if it disappears from you when you are frightened and is not with you when you are calming down. What happens is called conditioning, and the thing that acquires the automatically frightening characteristic is called a conditioned stimulus.

The fact that it was other people who removed the rabbit from Albert, and that he himself did not escape is of no importance. Only the fact that the rabbit was with Albert when he had anxiety, but was not there when he was calmed made him frightened of the rabbit. In the same way that Albert became frightened of his favorite rabbit, it is possible to become frightened by natural occurrences like standing in line, riding a bus, going to the movies, or the heart skipping a beat.

When you ruminate, you escape your discomforting thoughts with the help of your comforting thoughts. This leads to feelings of increased discomfort from the discomforting thoughts. As soon as conditioning has occurred, the discomforting thoughts automatically trigger discomfort. They have become conditioned stimuli for unpleasantness.

Escape, avoidances, and other safety-behaviors increase the sensitivity for the things that you escape or insure yourself against. In attempting to disprove, avoid or distract yourself from discomforting thoughts with comforting thoughts, you make them more frightening, painful and unpleasant.

When discomforting thoughts become increasingly discomforting through conditioning, it feels even more pressing to thwart them with more comforting thoughts. This makes discomforting thoughts even more discomforting, and may result in a vicious circle.

Comforting thoughts make you feel more discomfort in the face of discomforting thoughts through conditioning. This makes it feel even more necessary to use comforting thoughts to thwart the increased discomfort. In the long term, comforting thoughts make you feel worse from your discomforting thoughts, and even lead to more discomforting thoughts.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadström. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version) keep my legally earned royalty to themselves.

Rumination is a chain of thoughts

By psykologinsats.se

On November 19, 2015

In anxiety, Behavior Analysis, brooding, rumination, Uncategorized, worry

We perform a lot of behaviors in chains. Anything from putting on a shirt to riding a bicycle, playing the piano or driving are examples of behavioral chains. All major and joint behaviors are behavioral chains where every small, well performed partial behavior leads to reinforcement which triggers the next partial behavior.

Allow me to illustrate a behavioral chain with the vacuum-cleaning example. You vacuum the left corner (R1) and observe with pleasure how the dust bunnies disappear (C1), this proviedes the impulse (S2) for you to move the nozzle to the carpet to vacuum there (R2), and when you hear pebbles rattling in the tube (C2), you are pleased and know that (S3) it is now time to move the nozzle of the vacuum cleaner again.

S1 – R1 – C1/S2 – R2 – C2/S3 – R3 – C3/S4 – R4 – C4/S5 – R5 – C5/S6 – and so on

This formula illustrates how behavior analysis would transcribe such a chain. S is a starter for (R1) which gets is reinforcement (C1). This reinforcement also acts as the trigger (S2) for the next partial behavior (R2) whose reinforcement (C2) acts as the trigger for the next behavior (R3) and so on.

Let us now look at the behavioral chain in ruminating as a chain of behaviors. Ruminating consists of the two parts, the discomforting thoughts (R), and the comforting thoughts (C). The comforting thoughts act both as reinforcements for discomforting thoughts as well as a trigger for thinking the next discomforting thought (R2). Rumination is driven forward by the comforting thoughts.

At the same time that the comforting thought thwarts the discomfort that the discomforting thought brings, which is pleasant, it also triggers the next discomforting thought. The result becomes a behavioral chain, driven by the effort to thwart/ reduce or eliminate discomfort.

We now understand the dynamics of ruminating, but we still do not have an explanation as to why we feel so bad when we ruminate. The answer to this is conditioning.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadström. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version) keep my legally earned royalty to themselves because of a self-imposed rule.

It Is Nice to Take Off Shoes That Are Too Small

By psykologinsats.se

On November 12, 2015

In anxiety, Behavior Analysis, brooding, reassuring, rumination, worry

I had a friend who jokingly used to say: “I always buy shoes that are too small because it is so nice to take them off.” There is something in this joke. It resembles the motivation for ruminating and worrying. If you want to feel comfortable in that way, the only chance to do so is to put on shoes that are too small over and over. If you want to feel eased and comforted, the only chance is to first make sure that you have something that requires comforting. In order to experience a small part of the security that the comforting thoughts entail, you first need to feel discomfort.

The comforting thoughts reinforce the discomforting thoughts and make them return and multiply. It does not matter that the discomforting thoughts are painful and unpleasant when the reinforcement that follows just increases their number and variety.

Ruminations are driven by the shifting between the unpleasant thoughts and the comforting thoughts. The comforting thoughts reinforce the discomforting thoughts, which in turn increase in number.

Yet another piece of the puzzle needs to be added in order for us to understand how ruminations function, and it is about how chains of thoughts work.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadström. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version) keep my legally earned royalty to themselves, because of a self-imposed rule.

What drives ruminations and broodings?

By psykologinsats.se

On October 26, 2015

In anxiety, Behavior Analysis, brooding, CBT, rumination, worry

Why is it so hard to make the hurtful thoughts disappear, even though you really want them to? What is the reason that ruminations go on and on despite our efforts to quit? What mechanism makes it persist even though we do “everything” to rid ourselves of it? Most of us have, at one point or another during our lives, wanted to end our ruminations instantly.

In order to clarify what drives ruminations I have to describe the driving force of human behavior, namely “reinforcement”.

Reinforcement

We know from behavioral psychology and behavioral analysis that volitionally/voluntary, controllable behaviors are driven by their reinforcers. Reinforcement is something that is experienced as a positive or pleasant consequence of a behavior, which in turns increases the frequency of the behavior. Reinforcement always follows the behavior which is reinforced and influences what will happen in the future.

This should be written accordingly:

S———————- R —————————- C

Starter Reaction/Behavior Consequence which is pleasant (=reinforcing)

The pleasant consequence (C) makes the behavior (R) increase. The behavior will be repeated and more often so due to the fact that it led to a positive or pleasant consequence (C). If a child skips with a jump rope (R) and finds it amusing (C), the child will skip with a jump rope again. The behavior to skip with a jump rope is reinforced, and what happens is called reinforcement.

Premack’s principle

A researcher named David Premack made an observation that came to be of major importance for the understanding of human behavior. He claimed that certain behaviors were self-reinforcing.

The activities that we choose to spend time on are the kind that are reinforcing in and of themselves. This means that these behaviors do not need any other reinforcement in order to be repeated or sustained. They are so pleasant and nice that they are their own reinforcements – we do certain things because they are fun.

Premack then thought that these self-reinforcing behaviors must be able to function as reinforcements for other, less pleasant behaviors, if they follow immediately after these. We recognize this as the grandma law, and we often apply it in our child rearing. We tell our children that they have to do their homework before they can play computer games. To play computer games is a self-reinforcing behavior which leads to homework being done faster while making it more fun to do, since doing homework leads to the fun computer gaming. As such, computer gaming reinforces doing homework.

A behavior that leads to a self-reinforcing behavior is reinforced, and is hence repeated and carried out more often. This is Premack’s principle.

starter Behavior Reinforcement

S ————————- R ———————————– C
starter cleaning one’s room is allowed to play football

Pelle will clean his room more often because he knows that immediately afterwards, he will be allowed to play football. To play football reinforces the behavior to clean his room, since he enjoys playing football.

In the same way, a pleasant and comforting thought reinforces a preceding, discomforting thought. A liked behavior reinforces a less liked behavior.

S —————————- R ——————————— C
starter thinks a discomforting thought thinks a comforting thought
If Pelle thinks painful, anxiety-provoking and discomforting thoughts (R), and immediately afterwards thinks calming/comforting thought (C), the discomforting thought (R) will be reinforced. The behavior of thinking calming comforting thoughts (C) will hence function as reinforcement for the discomforting thoughts (R), according to Premack’s principle. In behavioral therapeutic theory, this is the reason that makes it hard to quit ruminating.

You want to quit the painful, anxiety-provoking and worrying thoughts, but you do not wish to quit the comforting, calming and reassuring thoughts. This is part of the explanation to why it is so hard to get rid of discomforting thoughts.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadström. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version) keep my legally earned royalty to themselves, because of a self-imposed rule.

Ruminating is the “tennis” of the brain – the internal argumentation

By psykologinsats.se

On October 19, 2015

In anxiety, Behavior Analysis, brooding, CBT, reassuring, rumination, sleepless, Uncategorized, worry

Ruminations can be likened to a game of tennis, where one side hits a frightening thought, and the calming side returns it with a comforting thought. Each time the “ball” comes over to the other side, it can be returned. The game can go on forever. Since we are intelligent beings, we keep finding new frightening aspects, or we get new irritating ideas, and find new comforting thoughts.

Ruminating is an internal dialogue, or discussion or debate.

Our ability to see new dangers leads to a never ending shift in the contents of ruminations, even if it is about the same subject or field.

Look at this example of how rumination can function. Let the tennis game begin.

Discomforting thoughts Comforting thoughts

What if the interest rate increases?
The interest rate has not increased for a
year.
Sooner or later it is bound to increase. It has always been up and down. If it increases, our living costs will hit the ceiling and we will have to move.
No expert has talked about increased interest rates recently.

In the thirties, the stock market crashed and interest rates increased overnight without people knowing about it ahead of time, because if they did, they would have sold their stock shares before the crash.
Economists are more competent now, so that could not happen in such a surprising way these days.

But the monetary system is also more complicated now and, hence, more vulnerable. And if the interest rate increased by 2%, we might not be able to afford food. Then we will be forced to sell our house. We will be alright, one way or another. We will get plenty of money for our house if we sold it now.

Then where would we move?
There are plenty of apartments in Olsberga.

In that case, the children will have to change schools, and they will lose all their friends.
There are probably many teachers that are better out there, and the children would not have as far to school.

They might get bullied.
Why would they? They have always been well liked and popular.

There are a lot of problems in Olsberga and my children might end up in a bad crowd and start smoking and drinking.
Why would they do that all of a sudden? That has not happened before.

If they do not make new friends, they might start hanging out with kids who do drugs.
And so on.

And so on.

Ruminations can go on for a long time. There are really no boundaries for how long they might go on. Hereby, the intelligence and imagination of human beings become a burden.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadström. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version or the black version of the book. The white version is illegally printed and sold by AuthorHouse/Author Solutions.

Calming thoughts – comforting thoughts

By psykologinsats.se

On October 13, 2015

In anxiety, Behavior Analysis, brooding, reassuring, rumination, Uncategorized, worry

The other type, the comforting thoughts calm, reassure, and provide clarity, certainty or comfort. In terms of content and function they are the opposite of discomforting thoughts. They temporarily decrease the amount of discomfort. Rather than frightening, these thoughts are used to find explanations, solutions, remedies, and counteractions to the danger, convincing evidence or ways out of the situation. These thoughts are pleasant and provide comfort.

Comforting thought belong to the category of behaviors referred to as “safety behaviors”. Safety behaviors are the behaviors which make us momentarily feel ease and comfort. Comforting thought are invisible safety behaviors which at least give a temporary pleasant and calming feeling.

A few examples of thoughts that comfort with calm, explanations and assuredness

If I did have cancer, the doctor would have noticed it at my last check-up.

Doctors are good at detecting cancer in people, so I can be calm.

I have passed all the previous exams, so why would I not pass this one?

I am not the biggest idiot in the group. Jocke often screws up.

He probably asked me about that because I knew something similar the last time we talked, not because I looked strange.

She probably likes me.

The boss did not look my way when he was complaining. Was that really a sneer? She was smiling at Kalle as well.

Nobody else gets AIDS from the door handle, so it should be safe for me as well.

Of course he loves me and the children otherwise he would have left us…

But I have never hit anyone with the car before, so why would I do it now?

The meaning of life is to serve God.

If I were going insane I would not be thinking like this. Those who are really insane do not realize it.

If I did hit anyone with my car, other drivers would have noticed the victim and taken them to a hospital.

Of course I am a good mother and worker, but everyone has a hard time making everything work all the time.

I never did anything to him, so why should he be mad at me?

A characteristic of comforting thoughts is that they always provide some comfort and some calm. The calming thoughts can be logical, but they can also be unrealistic fantasies and pure wishful thinking. You think about how things might go or how they could have went. They can be fantasies of sort, or daydreams that give some temporary feelings of well-being in a situation that is perhaps hopeless or unsolvable.

I hope that mean idiot dies.

They will soon find out what type of person he is, and then they will regret not giving that job to me.

If I win a million, then I will…

A characteristic of comforting thoughts is that they at least give some temporary comfort or feel somewhat calming at the moment.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadstrom. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version) keep my legally earned royalty to themselves, because of a self-imposed rule.

The fight between discomforting and comforting thoughts

By psykologinsats.se

On October 9, 2015

In anxiety, Behavior Analysis, brooding, OCD, rumination, worry

Discomforting or intrusive thoughts can have varying appearances and contents. They can evoke discomfort by frightening and worrying us, they can lead to anxiety, irritate, provoke, confound us, make us insecure, and they can make us feel hurt, wronged or insulted. Many people think in terms of images or scenarios, which does not make any difference for our line of reasoning.

The thoughts that evoke discomfort can have many different types of content. Their common denominator is that they evoke uneasiness and discomfort, more or less automatically. In the case of OCD, discomforting thoughts are also referred to as “emotion-thoughts”.

Below are a few examples of discomforting thoughts:

Catastrophic thoughts

What if I fail my exam!

Am I going insane?

Mother might die.

I am surely going to get fired now.

The kids might get hit by a car when they are walking to school.

What was that look that she gave to Nisse when I protested?

What if I have cancer?

Does he mind me speaking, since he looked at me that way?

They can tell that I am nervous.

What if I do not find anyone to share my life with?

Doubt and insecurity thoughts

I wonder what he meant by asking me about this?

Did I hit someone when I was driving in the dark?

Was she sneering at me when I was speaking?

What if I forgot to lock the door?

Did I do the wrong thing when I…?

Does he not love me anymore?

Existential insecurity

What is the meaning of life?

Is there a God?

Has my life been in vain?

Will life never be more than this?

What happens after death?

Am I wasting my life?

Self-accusation thoughts

Maybe I hurt her when I said that I did not want to?

They probably did not understand what I meant. What if something goes wrong because of me, and they get hurt?

Did he really understand what I meant?

What if she thought that I was negative and criticizing when I said…?

I wonder if he resented that?

Is Pelle sad because I said that?

How could I be so stupid that I…?

I am a bad mother and I do not have time for the things I need to do at work either.

Comparing thoughts (along with jealousy thoughts)

Which car is the best, and which one should I choose?

Should I really get a new job?

They probably just think that I am a dork. They despise me.

I am not as good as they are.

She does not love me as much as I love her.

She is always better than me.

I am always the worst.

He is much smarter than me.

Other people always get the best, while I always get the worst.

Why is he just looking at her?

A characteristic of the discomforting thoughts is that they trigger a feeling of worry, uneasiness, doubt, or some other unpleasant feeling.

This is an exerpt from the book Quit Ruminating and Brooding by Olle Wadstrom. Comments and discussions are encouraged.

The book is available in two similar versions. Please choose the green and black version. AuthorHouse (the white version) keep my legally earned royalty to themselves, because of a self-imposed rule.

Tag: anxiety Page 1 of 2

Reinforcement

Premack’s principle