This simple trick will help reduce anxiety, according to an expert

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Given the daily challenges posed by the Covid-19 pandemic and the continuing social tension due to social inequality, many of us live in a constant state of fear and fear, whether we are aware of it or not. This unique overlap of circumstances associated with high stress has caused an uproar in which no one knows what or how to do something.

You may experience cognitive dissonance more than at any other time in the recent past – and you are by no means the only one. Cognitive dissonance is the uncomfortable state of mind that occurs when your brain has two conflicting ideas that conflict with your values ​​and actions. It’s the annoying feeling that something is not right.

For example, while people know the scientific value of social distancing in protecting collective health and safety, they just want to get back to their normal life. Others may experience cognitive dissonance regarding race and discrimination: realizing that things need to change, but feeling too unprepared to make a difference. These competing realities feel contradictory and uncomfortable.

Bridging the gap between dissonance and consonance

As human beings, we are programmed to strive for consistency. When our mind struggles with cognitive dissonance, we thrive when we are able to achieve cognitive consonance, which is the opposite. It is a state of harmony between our values ​​and our actions when you are sure you are fulfilling your purpose in life. You are therefore acting in a state of consonance.

To reach the personal best, everyone has to walk the difficult path from dissonance to consonance. In doing so, a bridge needs to be created between these two opposing psychological states and this requires cognitive dominance: increased situational awareness that allows for quick and accurate decision making under stress with limited decision time.

When tensions and curves arise in life, it triggers a natural response to fear that can freeze or scare us. But the most constructive way to deal with it is to overcome these primitive reactions. It does this by systematically analyzing unforeseen events and acting from a more appropriate perspective. This allows us to rethink fear and pursue a successful path despite uncertainty. This journey from dissonance to consonance makes our lives more alive and meaningful.

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A simple way to overcome fear

To counter the tendency to go mad or freeze in disaster, Mark McLaughlin has developed a simple trick that trains your brain to exercise cognitive dominance under pressure. It is based on a four-part coordinate system that helps you find your way into the unexpected, reflect on your fears and worries, and plan your next steps when you don’t know what to do.

McLaughlin practices neurological surgery in Brain, Spine and Sports Medicine at Princeton and is the author of the book Cognitive Dominance: A Brain Surgeon’s Quest to Out-Think Fear. Over decades of neurosurgical practice, he has developed and improved a system to effectively address anxiety and improve professional performance. McLaughin himself uses this approach in his personal life as well – as a husband, coach and father – and you can too.

When an unexpected stressful event occurs, first break it down into its essential components. Ask yourself:

• Objectively, what are the unmistakable facts about what happened?
• Subjectively, what does this mean to you guys? How do you feel?
• This event is in line with your life goals or not

It then determines for itself, based on your assessment, where the event lands on this coordinate system, with the X (horizontal) axis as the target axis and the Y (vertical) axis as the subjective axis.

Mark McLaughlin

An event that falls on the negative part of the subjective axis creates cognitive dissonance. Events that fall on the positive part of the subjective axis support cognitive consonance. It is important to understand the characteristics of each quadrant so that you can quickly see which one is occurring. These are the characteristics that define each quadrant and their position on the map.

A subjectively negative + objectively positive event = calm before the storm.

The lower right quadrant is an objectively positive situation that makes you nervous for whatever reason. It’s that feeling you get when you do a great job but are afraid that the ax might fall at any moment. Or maybe your new job doesn’t fit as perfectly as you expected. In the calm before the storm, you feel fears for the future.

A subjectively negative + objectively negative event = all is lost

The lower left quadrant is the quadrant where all is lost when nothing makes sense and you experience despair, sadness and depression. It’s a diagnosis of end-stage cancer, the death of a loved one, the loss of your business. When all is lost, you may find it difficult to find your way around. Many then turn to inadequate coping mechanisms such as drugs and alcohol.

A subjectively positive + objectively negative event = birth of a new skill

The upper left quadrant is the resilience quadrant. You are experiencing a negative event that leads to positive results. You may have recently lost your job due to the pandemic, but have moved on to an even more rewarding career path. When a new skill quadrant is born, you are able to analyze an unexpected event and resolve it. And because you’ve added a new skill to your cognitive arsenal, you’ll be able to deal with similar situations more quickly in the future.

A subjectively positive event + objectively positive = flow

We all want to be in the flow. In this quadrant, events offer you nothing but positive opportunities to move closer to achieving your goals. There are basketball players who can’t miss a beat and musicians who play every note without conscious thought. It is a place of high competence, performance and craftsmanship. In these rare moments, it’s best not to think too much. Follow your gut instinct to act in the flow.

McLaughlin recommends using cognitive dominance to navigate these quadrants so that you can move from a state of cognitive dissonance to cognitive consonance. The next time a stressful life event happens to you, put it into one of these four categories to assess your situation and improve your decision making. This is the best next step on your journey to excellence.

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This text has been translated from English. You can find the original here.