Emotional inteligence
136/661thoughts, they do not seem to notice the subjective sensationsof the anxiety those worries stir—the speedyheartbeat, the beads of sweat, the shakiness—and as theworry proceeds it actually seems to suppress some ofthat anxiety, at least as reflected in heart rate. The sequencepresumably goes something like this: The worriernotices something that triggers the image of some potentialthreat or danger; that imagined catastrophe inturn triggers a mild attack of anxiety. The worrier thenplunges into a long series of distressed thoughts, each ofwhich primes yet another topic for worry; as attentioncontinues to be carried along by this train of worry, focusingon these very thoughts takes the mind off the originalcatastrophic image that triggered the anxiety.Images, Borkovec found, are more powerful triggers forphysiological anxiety than are thoughts, so immersion inthoughts, to the exclusion of catastrophic images, partiallyalleviates the experience of being anxious. And, tothat extent, the worry is also reinforced, as a halfway antidoteto the very anxiety it evoked.But chronic worries are self-defeating too in that theytake the form of stereotyped, rigid ideas, not creativebreakthroughs that actually move toward solving theproblem. This rigidity shows up not just in the manifestcontent of worried thought, which simply repeats moreor less the same ideas over and over. But at a
137/661neurological level there seems to be a cortical rigidity, adeficit in the emotional brain's ability to respond flexiblyto changing circumstance. In short, chronic worryworks in some ways, but not in other, more consequentialones: it eases some anxiety, but never solves theproblem.The one thing that chronic worriers cannot do is followthe advice they are most often given: "Just stop worrying"(or, worse, "Don't worry—be happy"). Sincechronic worries seem to be low-grade amygdala episodes,they come unbidden. And, by their very nature,they persist once they arise in the mind. But after muchexperimentation, Borkovec discovered some simplesteps that can help even the most chronic worrier controlthe habit.The first step is self-awareness, catching the worrisomeepisodes as near their beginning as possible—ideally,as soon as or just after the fleeting catastrophicimage triggers the worry-anxiety cycle.Borkovec trains people in this approach by first teachingthem to monitor cues for anxiety, especially learning toidentify situations that trigger worry, or the fleetingthoughts and images that initiate the worry, as well asthe accompanying sensations of anxiety in the body.With practice, people can identify the worries at anearlier and earlier point in the anxiety spiral. People also
- Page 86 and 87: you get that are essential for inte
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- Page 96 and 97: 96/661faculty of mind in writing of
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- Page 100 and 101: 100/661Temple University, to assess
- Page 102 and 103: 102/661Gary was emotionally flat, c
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136/661
thoughts, they do not seem to notice the subjective sensations
of the anxiety those worries stir—the speedy
heartbeat, the beads of sweat, the shakiness—and as the
worry proceeds it actually seems to suppress some of
that anxiety, at least as reflected in heart rate. The sequence
presumably goes something like this: The worrier
notices something that triggers the image of some potential
threat or danger; that imagined catastrophe in
turn triggers a mild attack of anxiety. The worrier then
plunges into a long series of distressed thoughts, each of
which primes yet another topic for worry; as attention
continues to be carried along by this train of worry, focusing
on these very thoughts takes the mind off the original
catastrophic image that triggered the anxiety.
Images, Borkovec found, are more powerful triggers for
physiological anxiety than are thoughts, so immersion in
thoughts, to the exclusion of catastrophic images, partially
alleviates the experience of being anxious. And, to
that extent, the worry is also reinforced, as a halfway antidote
to the very anxiety it evoked.
But chronic worries are self-defeating too in that they
take the form of stereotyped, rigid ideas, not creative
breakthroughs that actually move toward solving the
problem. This rigidity shows up not just in the manifest
content of worried thought, which simply repeats more
or less the same ideas over and over. But at a