"Top-Down" Or "Bottom-Up"
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THE NOT SO POSITIVE POWER OF POSITIVE THINKING
"Top-Down" Or "Bottom-Up" These are books that promote the "top-down" view of how emotions are controlled. They tell us we can control our feelings by controlling our thoughts. Though widely accepted, the notion that thinking can control emotions is little more than psychological "snake oil". While legitimate studies show how one thinks is associated with how one feels, association only suggests the possibility of causality. Association of two things - in this case thought and feeling - does not prove that one is caused by the other. A more robust ability to think is less likely to collapse in the presence of emotion. As it turns out, brain research now shows that emotions are controlled, not from the "top-down" by conscious thought, but from the "bottom-up" by mental processes which take place unconsciously. The modest benefit that can be gained from the "top down" approach comes from exercising the brain. Cognition that takes place when doing a "top-down" form of therapy (such as CBT or REBT) does the same thing for the mind that going to the gym does for the body. A mind that has "muscled-up" its ability to think is better able to continue thinking when strong emotions develop. When the ability to think while in an emotional state, the likelihood of appropriate action -- and accurate thinking -- increases. Guilt and low self-esteem Though "top-down" thinking can help in a limited way, can relying on it do harm? I think the answer is yes for two reasons. The first is, "top-down" thinking can lead to feelings of guilt and low self-esteem. The titles make it clear that if you have emotional difficulties, it is your own fault. You just aren't thinking right. The authors tell you how simple emotional control is. Yet, after following their instructions, if you continue to feel like a basket case, not only has nothing been accomplished in terms of emotional control, but self-esteem is down the drain. Similar things happen when people try ineffective forms of help for flight anxiety. They do what that course tells them, get little or no help, and feel worse as a result of the failure. The second reason is that relying on help from a therapist using only the "top down" approach can keep you from getting help that is more effective. What is more effective? Though the mind benefits from being exercised somewhat in a "top-down" therapy session, the benefit is greater when - in addition to mere exercise - the person focuses reflectively on issues such as conflict, and feelings that come when what is in ones own best interest is not supported by others who are important in ones life. By reflecting upon an emotionally charged issue in advance, one is more prepared as events play out in real life, more prepared for the emotions, and making it more likely good cognition and appropriate behavior will be maintained in the presence of emotion. Few of us believe war exists because not enough of us are visualizing world peace. Why, then, do so many of us buy into this idea that thinking controls emotion. Perhaps it is because that, while we recognize there is some relationship between thought and emotion, we fail to notice which comes first. Consider your own experience. So, let's notice. I'll tell you my experience, and I invite you to see if it matches with yours. So far as I know personally, I get angry first, and rationalize it second. Not once can I recall weighing the situation logically and -- only then -- deciding I should be angry and then become angry. Fear, itself, is a good example. When about to step on a snake, the amygdala reacts to the shape of the snake. The amygdala triggers a shot of stress hormones. The amygdala acts based on our genetic encoding. Though we have to be conscious for the amygdala to act based on visual information, what the amygdala does is done completely outside of our awareness. As soon as the amygdala acts -- completely on its own -- we become acutely aware of "something". We know there is "something"going on. Yet, we don't know what. We feel different. Our heart rate has increased. Our breathing has changed. There is tension in the body. Our focus has shifted, perhaps from daydreaming, to what is going on right here right now. The hormones make us freeze. Only then do we see the snake. The feelings we think of as fear come from the stress hormones which are in play well before we have cognition about the threat. The idea that emotions are controlled by unconscious processes has not been well-received. Freud began telling us that a hundred years ago. Is isn't easy to get used to the the "bottom up" way of thinking about emotion. The idea that we are not in control of our own mind can be insulting. Though some in psychology believed all along that emotions are controlled "bottom up", proof of this has come only recently based on brain scan technology that has been in use for less than ten years. Though cognition -- if it can stay in the picture when emotions heat up -- can help keep behavior and cognition itself appropriate, cognition does not regulate emotions. Cognition doesn't control emotions; cognition can potentially control behavior. That is, cognition can control behavior if emotions don't cause cognition to stop. Well-developed cognition can hold up in the presence of considerable emotion. Cognition that is not well-developed can falter in the presence of relatively mild emotion. Ultimately, intense emotion can push even well-developed cognition out of the picture. This points to the importance of regulating the intensity of emotion. How can we control the intensity of emotion which are unconsciously triggered? How can we keep cognition in the game? Sitting here on the ground, we can be cool, calm and collected when thinking about back-up systems, when thinking that wings don't break, and when reminding ourselves that turbulence is not a safety issue. But when flying, we are already primed to expect something to go wrong. This puts the amygdala on high alert. Then, as soon as there is a noise or a motion we don't recognize (remember: the RES filters out noises and motions we are familiar with) the amygdala triggers stress hormones. Unless we have been to the mental gymnasium and learned how flying works, the feelings triggered by the amygdala may be able to stop all useful cognition that could tell us this is not a problem. Keeping it together. For cognition to continue to work in the heat of the battle with emotions, you have to really know your stuff. So, the first moral of this story is, pump up your cognition by learning how flying works to the point that you can explain it like an expert. Second, how do we limit the intensity of the feelings triggered by the amygdala? Since the action that causes the problem is taking place unconsciously, that is where we have to make the changes. We need to change what goes on in "unconscious procedural memory". Unconscious procedural memory is where we store such procedures as how to ski, how to ride a bike, how to shift gears, how to dance or even how to walk. When flying, to regulate emotions enough for cognition to continue to operate, we can change the unconscious procedural memory of what happens when each and every thought about flying comes into mind. We connect each and every thought about flying to a moment in which we experienced the profound calming that comes (because we are genetically encoded to be calmed by empathic connection) when we feel an empathic connection with another person. Establishing automatic control by retraining "unconscious procedural memory". As we consciously and intentionally connect a particular flying thought with a special empathic moment, the unconscious mind watches, and begins to place the connection between the two in unconscious procedural memory. Once all flying thoughts are tied to the feeling of an empathic connection, the amygdala no longer reacts to flying thoughts. Emotions are controlled unconsciously and are controlled the only way emotions can be controlled: from the "bottom up". Effective control makes a difference in other areas of life -- not just flying. This is a time when holiday gifts need to be purchased, but gaining control of difficult emotions (such as high anxiety and panic) is a gift everyone deserves. Whether it is a gift you want to give yourself or to give someone else, all the help needed begins with just a click. Get started by clicking here. If getting started means you first need a fuller understanding of what causes the problem and how we fix it, see the free video by clicking here. Then, email me or call me. I'll be more than happy to answer whatever questions you have so that the doubt that keeps you stuck can be cleared away. ========== Karrie Is On The Cover Of "Working Mother Magazine" One of the many who have found SOAR helpful, Karrie Claytor helps others when they are dealing with the stresses of relocation. Karrie is featured in -- and on the cover of -- the October issue of "Working Mother". Karrie wrote, "I made it to NYC twice this year - first for a photo shoot with my kids for Working Mother Magazine (cover of the October issue) and second for the Working Mother conference during which I addressed the crowd of 1000 on work/life balance. Little did they know that my work and life have sometimes been extremely out of balance when it came to my phobia of flying - and thanks to Cap'n Tom I have gained a great deal of control of my life back and look forward to my family vacation flying to Orlando in March...and many, many, many fantastic trips ahead of us. The "Working Mother" feature article about Karrie and how she maintains supportive relationships to help her cope as a single working mother can be found by clicking here. ========== Fix The Flying Problem Now Get started with the program that works. SOAR was established in 1982 because no programs existed which could help people with moderate to severe difficulties. Even today, no other program offers help that is effective except for mild difficulties. No matter how difficult flying is for you, we can help. Get started now. The SOAR Fast Track program can be on your computer's screen in two minutes.
Getting started may be difficult, but you will feel better as soon as you do by clicking here. We
========== Chat Follow Up - Flying Alone We all know support helps. If family members are genuinely supporting, flying with them can make it easier. Flying "solo" for the first time is a new challenge. Though I know the Strengthening Exercise will get the person through the flight just fine, many find it nearly impossible to believe that a solo flight is really possible. An anxious flier on a recent chat asked a chat participant who was about to fly solo for the first time to email describing how things went on the flight. Here is that report. Well, I did it yesterday (Friday), and I made it! I wasn't nervous until I got to the airport. I honestly didn't think about the flight all day Thanksgiving and I managed to sleep very well the night before. I was walking toward my gate when my hands started getting tingly and I knew I was starting to hyperventilate. Immediately, I started the SOAR strengthening exercise and also forced myself to take slow, deep breaths. I stopped and got a bagel and a bottled water and continued to my gate and managed to eat. The plane was already there (must have been there overnight), so I went to check it out. When I did, I noticed that they were de-icing planes that were ready for take-off. That really made me nervous at first, but when I really thought about it, I knew they were doing it for everyone's safety. I had a nice, younger girl sitting beside me once we boarded. I shared with her that this was my first "solo" flight. We talked a little before takeoff and a little during the flight. I took a book and actually enjoyed the time I had to myself. We were descending into Philadelphia (about 10 minutes out) and it felt like our plane took a nosedive. It wasn't turbulence, it just felt like the pilot descended a little too fast. It was so funny because everyone all around me was really shaken and I was consoling them that everything was OK. I really enjoyed my day in Philadelphia. I got there a little early, so I did some shopping and found a Starbucks and sat and had a frappucino and read my book a little more. The ballet I went to see was lovely, I met with a friend of mine for dinner, and her and her husband drove me back to the airport last night. I had a little "rougher" time on the flight home. I never do as well when I am tired. I got up Friday morning at 5 A.M. and my flight home wasn't until 10:45 P.M. Take-off was a little iffy this time, but once we got up to cruising altitude and the flight attendants started serving drinks, I relaxed and actually tried to fall asleep. I had to laugh - I called my husband once my taxi dropped me off at the theater and told him I had made it. He said, "Well, you finally have done it all - you have proven to yourself that you can now fly." Of course, I couldn't agree to that because I want to continue vacationing, so I had to think up something - and fast! I said, "Yes, that's true, but now I have to try flying over water. Maybe Hawaii or Europe." I don't think the subtle (or not so subtle) hint worked, but it sure was worth the try. I have now officially flown 14 flights since February of this year. I can't begin to tell you how much the SOAR program and Capt. Tom have changed my life. Note: if you would like to find out more about this, join us on the chat. ========== A Compact MP3 Or MP4 Version Of The SOAR Course Is Now Available For The iPod This compact program is approximately five hours long. It downloads immediately to your computer where you can watch it or listen to it. Then, you can also load it from your computer into your video or audio iPod and complete SOAR "on the go". Want more information? Want to see a video clip of the program, or hear an audio clip of the program? Click here. ========== Wednesday Night Conference Call On Flight Anxiety
Join our regular 'chat' (where we type what we want to say). 10:00 PM until 11:00 PM Eastern time Want to know more about:
We'll talk about this and more every Wednesday night Enter The Chat At: http://www.fearofflying.com/chat.shtml
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